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With screen time at an all-time high, more men are reporting tired, dry and blurry eyes. But what’s really behind digital eye strain, and what can you do about it?
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Phones, laptops, tablets and monitors have become the backdrop to almost every part of daily life. Whether it’s working through spreadsheets, catching up on messages or streaming a game, men are spending more hours than ever in front of glowing screens. Along with this rise in screen time comes a growing problem: eye strain, blurry vision and persistent fatigue that’s hard to ignore.
This widespread condition—often referred to as digital eye strain or computer vision syndrome—describes a group of symptoms triggered by prolonged screen use. It’s estimated to affect up to half of all daily digital devise users, causing discomfort that ranges from dry eyes and headaches to difficulty focusing. For those in digital-heavy careers like tech or finance, the effects can build up fast.
The underlying issue lies in how our eyes interact with screens. Unlike reading a printed page, viewing digital displays demands more effort. Digital content tends to have lower contrast and more glare, which forces the eyes to work harder. At the same time, people blink significantly less when looking at screens, leading to dryness and irritation. These small but constant demands add up over time, leaving eyes tired and overworked. 
One of the most talked-about concerns is blue light. This short-wavelength, high-energy light is emitted by all digital screens and often blamed for causing eye damage. However, experts from institutions like the American Academy of Ophthalmology and Harvard Medical School agree there’s no solid evidence linking blue light from screens to permanent harm. What it can do, however, is interfere with sleep. Exposure to blue light in the evening may disrupt melatonin production and circadian rhythms, making it harder to fall and stay asleep. That disruption can heighten fatigue and compound the effects of eye strain.
While blue light may impact sleep, it’s not the main cause of digital eye strain. The real issue is how the eyes are forced to maintain close focus for long periods without rest. This overuse of the eye’s focusing muscles can lead to a dull ache or blurred vision. Poor posture and bad lighting only make matters worse, contributing to neck and shoulder pain that further drains mental energy.
Fortunately, there are practical ways to reduce the effects. One of the most effective strategies is the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. This brief pause allows the eye muscles to relax and helps prevent long-term strain. Adjusting screen brightness and contrast to match ambient light can also make a noticeable difference, as can switching on night mode in the evenings to reduce glare.
Posture plays a crucial role too. Ideally, screens should be positioned about 25 inches (or 60 centimeters) from your face and slightly below eye level. This positioning reduces tension in both the eyes and neck. Anti-glare filters or matte screen protectors can also help by cutting down on visual noise that contributes to fatigue.
In addition to screen-related adjustments, a few broader lifestyle changes can help you maintain optimal eye health in the long run. Staying hydrated helps with tear production, which in turn prevents dryness. Omega-3 fatty acids, found in fatty fish or supplements, may also improve tear quality. Reducing screen time before bed—ideally by at least 30 minutes—allows your eyes to recover and supports better sleep. 
Lastly, don’t overlook the importance of regular eye exams. Even those with perfect vision can benefit from professional check-ups. Uncorrected refractive errors, such as slight astigmatism or farsightedness, can worsen strain, and an optometrist can spot subtle changes that may otherwise go unnoticed.
Screens may be a permanent fixture in how we work, relax and connect, but your eyes don’t have to suffer because of it.  With smarter habits, increased awareness and a few targeted tweaks, it’s possible to keep your vision clear, your focus steady and your screen time far more sustainable.
Photography Haruns Maharbina 
Styling Peter Zewet 
Styling Assistant Jerdi Anarchi 
Model Matheus Riehl/Gustav Models

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