Eyestrain can cause headaches, dry eyes, and light sensitivity. Depending on the cause, treating and preventing eyestrain can be challenging.

One uncommon cause of headaches is eyestrain.

If you have eyestrain, it doesn’t mean that your eyes are injured or damaged. Your headache and other symptoms should ease or go away completely once you rest your eyes.

Still, eyestrain headaches can be frustrating and disruptive. In this article, we’ll take a closer look at why eyestrain causes headaches, how you can find relief, and ways to prevent this kind of headache from derailing your day.

Eyestrain is associated with symptoms such as:

Eyestrain headaches require different treatment and care than migraine headaches, cluster headaches, or tension headaches. That’s why it’s important to know how to recognize an eyestrain headache, which is mild compared with other headache types.

Signs of an eyestrain headache

  • Develops after prolonged eye activity: Eyestrain headaches appear after you focus on something for a long time. They won’t develop when you wake up or if you haven’t been reading, watching, or focusing on something for a period of time.
  • Gets better with rest: Typically, an eyestrain headache will subside once you rest your eyes.
  • Does not come with digestive discomfort: Unlike other types of headaches, eyestrain headaches are rarely associated with vomiting or nausea.
  • Causes pain behind your eyes: The pain is usually located behind or around your eyes. The area might feel sore or tired.

When you look at objects or screens at a close range, the muscles in and around your eyes need to work harder to focus. Over time, these muscles can get sore and tired, just like any other muscle in your body.

Similarly, squinting for a long period of time may trigger spasms in your facial muscles and the muscles around your eyes. These spasms can lead to eyestrain headaches.

To identify the cause of your eyestrain headache, consider what you were doing before your symptoms developed. This will help you determine how to reduce the discomfort.

Let’s take a closer look at some of the most common causes of eyestrain headaches.

Prolonged use of digital screens

Looking at a digital screen for a long time is the most common cause of eyestrain. In this case, the condition is called digital eyestrain or computer vision syndrome.

When you focus on a screen, you tend to blink less often. This can lead to dry eyes, which may cause irritation.

The following scenarios might also worsen digital eyestrain:

  • excessive glare or reflection on your screen
  • low contrast between the screen text and the background
  • digital screens placed at incorrect distances
  • slouching

You’re more likely to develop digital eyestrain if you look at a screen for 2 hours or longer without taking a break.

Prolonged focus on a single task

It’s possible to develop eyestrain without using a digital screen. Your eyes can get tired after focusing for a long time on a single activity, such as:

  • driving a long distance
  • reading a book
  • working on a project like sewing or drawing

Vision problems

Uncorrected vision can also cause eyestrain. You might need prescription glasses or contact lenses to help you see things clearly. If you already wear glasses or contacts, you might need a different prescription.

If your vision is uncorrected, your eyes will need to work harder to form a clear image. This can make your eyes tired and lead to headaches from eyestrain.

Bright or dim lights

It’s difficult to see clearly in light that’s too bright or too dim. You might need to squint to see.

You may have experienced this when driving a car on a sunny day without sunglasses or when walking into a dark room. As your eyes try to focus, they can become tired and strained.

You can reduce your chances of getting eyestrain headaches by taking some simple steps. Here’s what you can do:

Prevention tips

  • Follow the 20-20-20 rule: Take frequent breaks while using digital screens. The 20-20-20 rule involves looking at something at least 20 feet away for 20 seconds every 20 minutes.
  • Blink often: Dry eyes can worsen your eyestrain symptoms. Blinking often will help moisten your eyes. You can also use artificial tears to help prevent dry eyes.
  • Avoid using screens in the dark: Your eyes will need to work extra hard to focus in the dark. The light from your screen should be similar to the light in the room to make it easier on your eyes.
  • Adjust your screen: Place your screen at least 25 inches away from your eyes. Position the screen slightly below eye level to avoid straining upward. But try not to position it too far below eye level, as doing so could strain your neck muscles.
  • Use proper lighting: Point your indoor light source, such as a lamp, away from your eyes. To reduce screen glare, make sure the light source shines away from your computer screen.
  • Avoid prolonged use of contact lenses: This could cause eye irritation and strain.

In addition to changing your habits, you can relieve eyestrain headaches at home by taking the following steps:

  • Wear prescription glasses: Using reading or computer glasses may provide relief. If you have glasses to improve your vision, be sure to use your most recent prescription.
  • Close your eyes: Simply resting your eyes for several minutes can ease your symptoms.
  • Use artificial tears: Dry eyes can make eyestrain worse. Using artificial tears may help moisten your eyes and offer relief.
  • Take an NSAID: An over-the-counter nonsteroidal anti-inflammatory drug (NSAID) may help if you have a stubborn eyestrain headache.

Often, simply making lifestyle changes, such as those suggested in this article, can reduce the occurrence of eyestrain headaches.

Visit a doctor if your headaches persist even after you’ve made these changes. You should also see a doctor if you have these symptoms along with your headaches:

Be sure to get regular eye exams, even if you have good vision. An eye doctor can check for other problems, such as eye muscle imbalance.

When your eyes work too hard, your eye muscles may contract too much. These contractions can trigger an eyestrain headache. Often, this type of headache causes pain and discomfort behind your eyes.

You may develop an eyestrain headache after focusing on a task for too long. You can usually find relief just by letting your eyes rest. It also helps to wear glasses or contact lenses with the correct prescription.

If lifestyle changes don’t help, visit a doctor. They can determine whether an underlying condition is causing your headaches.