Experiencing Blurred Vision after a Long Day at Work?

Working in front of a computer or laptop all day can significantly affect your eyes’ health, leading to blurry eyesight, dry eyes, digital eye strain, and even macular degeneration. Your computer screen generates different wavelengths of blue light that penetrate your eyes’ structures and reach the retina, causing damage to retinal cells.

Causes of Blurred Vision

According to the U.S Census Bureau, about 75.6% of people in America use computers and laptops for personal purposes and office work. Although the human eye can tolerate and mitigate the effects of UV light, it can undergo damages if one uses a digital device and stares at a screen for a prolonged period.

Digital devices at the workplace can put excess strain on your eyes’ visual system. For example, the reduced contrast levels, the blurry appearance of letters on the display screen, and glasses reflection can make things even worse and cause viewing more difficult. Likewise, bad lighting, inadequate viewing distance, improper screen resolution, and poor posture can worsen the symptoms of digital eyestrain.

Symptoms of Blurry Vision  

There are various symptoms of blurry vision. These symptoms result from staring at your computer screen for a prolonged period at your workplace without taking breaks. If you experience symptoms like fatigue, headaches, blurred distance and near vision, irritation, dry eyes, neck or spinal pain, and double vision, you have blurred vision or digital eye strain.

Consult your eye doctor for an accurate diagnosis. Your doctor will ensure you undergo a series of eye tests focusing on computer view distance requirements. The purpose is to determine whether you have a minor uncorrected vision problem or an increased risk of computer vision syndrome.

Ways to Prevent Blurred Vision

There are different ways to prevent blurred vision and feel relaxed after a long day at work. It is almost impossible to avoid computers and laptops in the 21st century because every company has implemented computer systems to streamline its business operations. However, you can practice a few things to mitigate the effects of blue light generated from your computer screen. Make sure you:

  • Put the computer screen at least 20 to 28 inches away and 4-5 inches below the eye level
  • Maintain a neutral sitting position by sitting straight up
  • Ensure your feet touch the floor
  • Take a break for 15-20 minutes every two hours to relax your eyes
  • Follow the 20-20-20 rule that requires you to look at a person or object 20 feet away for 20 seconds every 20 minutes

When you follow these techniques, you can reduce the risk of blurred vision after a long day at work and feel more relaxed. However, if the symptoms persist, schedule an appointment with your eye doctor for an accurate diagnosis.

Wear Blue Light Glasses

The visible light spectrum has a color that ranges from blue to red. Research highlights that blue light exists at the edge of the spectrum. It is a high-energy visible light with a shorter wavelength than other colors close to the red side of the visible light spectrum. It means blue light can hit your eyes at a higher frequency.

The blue light produced by computer screens at the workplace can change your eyes’ retinal structure, causing blurry vision and age-related macular degeneration. It can also cause headaches, eye strain, and disruptions in your circadian rhythm. Blue light glasses protect your eyes from shorter wavelengths and reduce the risk of digital eye strain.

Eye Strain

When you use a computer for a prolonged period, your eyes feel strained, dry, and tired. If you have blurry vision, tired and dry eyes after a long day at work, you may have digital eye strain or computer vision syndrome.

The problem occurs due to increased blue light exposure and glare of your computer screen, which leads to reduced blink rate, causing eye fatigue and blurry vision. Therefore, it is crucial to focus on wearing blue light glasses to prevent shorter wavelengths and higher energy light from penetrating your retinal cells.


Working on computers for a long time at your workplace can cause blurry vision, but at the same time, you will experience other symptoms, such as headaches and neck pain. Remember, headaches can disrupt your work, leading to reduced productivity and risking your employment.

Blue light generated from your computer screen can worsen the problem, and when you have blurry vision and suffer from headaches, you won’t sleep properly. As a result, you will feel tired in the morning and may not perform well at the office.

Red and blue light send the largest signals to your cortex and retina. When your eyes hurt, your neck and head hurt even more. That’s why you should invest in high-quality blue light glasses to maintain your eyes healthy and prevent headaches, migraines, and related problems.

Dry Eyes

Many people stare at digital screens more intently. Whether you use computers for work or personal purposes, the nature of working on computers holds your attention. Office workers know this struggle because they have to complete their tasks or projects on time, and they can miss a minute. As a result, they blink less that can cause dryer eyes and blurry vision.

Remember, the reflecting blue light from your computer screen intensifies this experience. Wearing blue light glasses can help reduce dry, red, itchy eyes and improve your vision by increasing contrast. Make sure you choose a pair of blue light glasses with an anti-glare coating to mitigate the effects of harmful glare that can lead to dry eye symptoms.

Final Words

When you suffer from blurred vision after a long day at work, you will experience a lack of vision sharpness, making it difficult to see fine details. Although blurred vision can result from farsightedness, nearsightedness, astigmatism, or presbyopia, blue light generated from your computer screen can also cause it.

At the same time, you experience other symptoms, such as dry eyes, irritation, redness, headaches, neck pain, and poor sleep patterns, which can reduce your workplace productivity. Experts recommend wearing blue light glasses when using a computer at your office or home for your eyes protection. These glasses can reduce the risk of blurred vision even if you stare at computer screens frequently.