What should I do if my eyes hurt from staring at the computer for too long?

Generally, eye pain caused by prolonged computer use may result from extended viewing duration, improper screen settings, visual fatigue syndrome, dry eye syndrome, conjunctivitis, and other factors. It is recommended to seek medical attention promptly, identify the underlying cause, and follow a doctor's guidance for improvement through non-pharmacological measures, medications, or other treatments. Specific analyses are as follows:

1. Prolonged Eye Use: Staring at a computer screen continuously for several hours causes sustained contraction of the ciliary muscle and reduces blinking frequency to about half the normal rate, which can easily lead to eye discomfort or pain. Strictly follow the 20-20-20 rule: every 20 minutes of computer use, look at an object 20 feet away for at least 20 seconds. Limit total daily computer usage to no more than six hours.

2. Improper Screen Settings: Excessively high or low screen brightness that creates significant contrast with ambient lighting can produce strong visual stimulation, leading to eye pain. Adjust screen brightness to match the surrounding light, enable eye-protection mode, and position the top of the screen 10–15 degrees below eye level to reduce ocular surface exposure.

3. Visual Fatigue Syndrome: Long-term close-distance computer work can disrupt the eye’s focusing mechanism, resulting in symptoms such as eye pain, soreness, heaviness, and blurred vision. In addition to correcting eye-use habits, use medications as directed by a physician—such as compound methylene blue and vitamin B12 eye drops, naphazoline-pheniramine eye drops, or hypromellose eye drops—and combine with orbital massage to improve blood circulation.

4. Dry Eye Syndrome: When focusing on a computer, tear evaporation increases and the tear film breaks up more quickly, causing insufficient lubrication of the ocular surface and resulting in pain, dryness, and a foreign-body sensation. Follow medical advice to use sodium hyaluronate eye drops, polyethylene glycol eye drops, or carboxymethylcellulose sodium eye drops. Applying one drop before computer use helps moisturize the ocular surface.

5. Conjunctivitis: Bacteria accumulating on computer screens or dust particles in air-conditioned environments may come into contact with the eyes and trigger conjunctival inflammation, causing pain. Clean the periorbital area daily with warm water. Use prescribed medications such as tobramycin eye drops, levofloxacin eye drops, or erythromycin eye ointment. Wash hands promptly after computer use to avoid rubbing the eyes.

In daily life, consume foods rich in lutein, such as corn and blueberries, and ensure 7–8 hours of sleep each night. Disinfect the computer weekly using alcohol wipes, avoid using computers in dim lighting, and adopt comprehensive measures to protect eye health.