A break for your eyes
The 20-20-20 rule: every 20 minutes, look for 20 seconds at something about 6 metres, or 20 feet, away. This is what ophthalmology associations recommend.
Screens and eyes (in Russian)
Methods
Methods and approaches
Almost everything that helps you watch and play without extra fatigue falls into three areas: taking breaks and moving in time, lighting the room well and sitting at a comfortable distance, and being careful with sound. None of these approaches requires buying anything, and none promises to cure anything; if you have symptoms, a doctor makes the call.
The most reliable advice for viewers is boring: stand up, blink, switch on a lamp, turn the volume down. That's exactly why it works.
How this section works: we describe general approaches that suit most people, and we do not review products, apps or devices. If an approach causes discomfort, stop and discuss it with a specialist.
Breaks and movement
Short, frequent pauses do more good than one long break at the end of the evening.
A break for your body
Get up between episodes or game rounds, walk around, roll your shoulders. WHO advises limiting time spent sitting and replacing it with any movement.
Sitting long (in Russian)
A break for your mind
Sometimes it helps to stop and ask yourself whether you really want to keep watching. If the answer is "I don't know", that's a good moment to finish.
Series and sleep (in Russian)
Light and distance
Your eyes are more comfortable when the screen isn't competing with surrounding darkness and isn't too close.
Background light
Turn on a dim lamp so the screen isn't the only bright spot. It's better if the light doesn't create glare on the screen.
Screen brightness
Match the brightness to the room: higher in the daytime, lower in the evening. The picture shouldn't dazzle you or make you squint.
Screens and eyes (in Russian)
Distance
Sit where you can see the whole picture without turning your head or peering. A small screen right in front of your face tires you faster.
Screens and eyes (in Russian)
Height
If the screen is noticeably above or below eye level, your neck has to hold an awkward position for a long time. Try to line it up at least roughly.
Sitting long (in Russian)
Sound and headphones
Your ears get tired just like your eyes; it's simply harder to notice.
Moderate volume
Keep the volume low enough to hear people around you if they speak to you. If someone nearby can make out the sound from your headphones, turn it down.
Breaks for your ears
During long viewing or gaming sessions, take your headphones off from time to time. Silence gives your hearing a rest.
Quiet scenes
Instead of turning up the volume to catch whispered dialogue, switch on subtitles. That way, loud scenes won't deafen you.
When to see a doctor
- Headaches keep coming back and don't go away after rest
- Your vision has got worse: the picture is blurry or double, or reading is hard
- Your eyes stay red, painful or watery for a long time
- Your sleep has been disrupted for weeks and daytime tiredness gets in the way of everyday life
- Back or neck pain doesn't go away, spreads to an arm or leg, or comes with numbness
- After using headphones, ringing in the ears or a blocked feeling appears and doesn't go away
Read next
- Topics
Topics by group: sleep, eyes, back and sitting, children and family. The article catalogue is here too.
- Questions
Questions about sleep, eyes and children worth discussing with a doctor, eye doctor or pediatrician.
- Glossary
Words about sleep, vision, movement and research in plain language: circadian rhythm, accommodation, inactivity.
Sources
- Ophthalmology associations: guidance on eye strain
- World Health Organization: 2020 guidelines on physical activity and sedentary behaviour
Information is current as of the preparation date. Advice on sleep, eye strain, physical activity and children's screen time is reviewed from time to time, so if you have any symptoms, follow your own doctor's advice rather than a general reference text.