Screen time and eye care during exams: How to reduce stress, prevent dry eyes for better focus

Study tips: Studying in dim light forces the eyes to work harder, while overly bright lighting can cause glare. Natural light is ideal, but if unavailable, use a soft, indirect desk lamp (Image: Canva)

Do your eyes feel dry, itchy, or excessively watery after long study sessions? Do you suffer from frequent headaches, blurred vision, or light sensitivity? These are common signs of Digital Eye Strain (DES) or Computer Vision Syndrome (CVS) — caused by extended screen use and inadequate breaks.

With annual academic and competitive exams looming, students spend countless hours studying; either reading books or studying using digital screens, says Dr Ravi Daruka, Senior Consultant, Sharp Sight Eye Hospitals. “The pressure to perform well often leads to prolonged screen time, causing eye strain, fatigue, and discomfort. Poor eye health during this period can affect focus, reduce productivity, and increase stress levels,” he adds

Dr Daruka suggests some simple eye care practices that can help maintain vision clarity and also improve concentration:

Also read | 10 Proven Tips To Study Smarter, Not Harder

The popular 20-20-20 rule: One of the easiest ways to reduce eye strain is by practicing the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds. “This helps relax the eye muscles, preventing overuse and fatigue. Setting reminders or using digital wellness apps can help you stick to this habit,” suggests Dr Daruka.

How to improve eyesight: One of the easiest ways to reduce eye strain is by practicing the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds (Image: Canva)

Hydrate and blink more often: Students often blink less when staring at screens, leading to dry eyes. Consciously blinking more frequently helps keep the eyes moist and comfortable. “Additionally, staying hydrated is crucial for eye lubrication. Drinking plenty of water throughout the day and using lubricating eye drops when needed can prevent dryness and irritation,” explains Dr Daruka. A humidifier in the study space can also help maintain moisture levels.

Optimise your study environment: Creating an eye-friendly workspace can prevent unnecessary strain. Key factors include:

Proper lighting: Studying in dim light forces the eyes to work harder, while overly bright lighting can cause glare. Natural light is ideal, but if unavailable, use a soft, indirect desk lamp.

Screen positioning: Keep the screen at arm’s length and slightly below eye level to reduce pressure on the eyes and neck. Adjust brightness to match the room's lighting and consider using anti-glare filters.

Also read | 10 Proven Study Techniques to Ace Any Exam

Eat a nutrient-rich diet for healthy eyes: Including vitamin-rich foods in your daily diet can significantly support long-term vision health. Dr Daruka suggests, “Vitamin A, found in carrots and sweet potatoes, improves night vision, while lutein and zeaxanthin from spinach and kale help protect against blue light damage. Citrus fruits and almonds provide vitamins C and E, preventing oxidative stress, and omega-3 fatty acids from walnuts and flaxseeds combat dry eyes.”

Limit screen time and prioritise sleep: Minimising screen exposure whenever possible helps prevent excessive eye strain. According to Dr Daruka, taking short breaks, opting for printed books instead of digital notes, and engaging in non-screen activities like stretching or listening to audiobooks can provide relief. “Avoiding screens at least 30 minutes before bedtime improves sleep quality, while getting seven to eight hours of rest is essential for eye recovery and cognitive performance,” he says.

Get regular eye check-ups: If eye strain persists despite these measures, an eye exam may be necessary. Regular check-ups help detect vision problems early, ensuring students have the right prescription lenses and preventing long-term damage.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis