To ease eye strain while reading on a phone or tablet, take a distance break every 20 minutes, blink regularly, make text large enough to read comfortably, and adjust brightness and glare for your surroundings. If your eyes feel dry, artificial tears may help. These steps can reduce temporary discomfort, but ongoing or recurring vision problems should be assessed by an eye-care professional.
What causes eye strain during phone or tablet reading?
Digital eye strain is a group of symptoms that can arise during prolonged close-up work on screens. The American Academy of Ophthalmology (AAO) notes that screen use may be associated with dry or watery eyes, blurred vision, and headaches. Focused viewing can also reduce how often you blink, which may contribute to dryness. Symptoms alone do not identify the cause: near-focusing or eye-coordination problems can produce similar discomfort.
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For background, see the AAO’s Digital Devices and Your Eyes and its overview of Computer Vision Syndrome (Digital Eye Strain).
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Take regular distance breaks
Use the 20-20-20 rule: every 20 minutes, look at an object at least 20 feet away for at least 20 seconds. This is a practical recommendation from the AAO, not a guarantee that symptoms will disappear. A brief pause from close focusing can also help break up a long reading session.
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Blink and respond to dryness
Make a point of blinking regularly during sustained reading. If your eyes feel dry, over-the-counter artificial tears are an option for dryness symptoms; they do not address every possible cause of eye strain. Follow the product directions, and ask an eye-care professional if you are unsure which drops are appropriate.
Make text easy to see
Increase the font size instead of bringing the screen closer just to decipher small type. Choose a size that lets you read without squinting or leaning forward. There is no universal phone-specific reading distance established in the cited guidance. The AAO’s approximately 25-inch or arm’s-length suggestion is for computer screens, so it should not be treated as a required measurement for handheld reading.
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Match the display to the room and reduce reflections
Adjust brightness and contrast so the page is comfortable to read in the surrounding light. Reposition the phone or tablet, or change the light source, if reflections make text harder to see. The AAO notes that a matte screen filter is an option for glare, but it may not reduce eye strain.
Do blue-light glasses or night mode relieve eye strain?
Blue-light-blocking glasses are not an established fix for digital eye strain. The AAO says available evidence has not shown that these glasses improve digital eye-strain symptoms, and it does not recommend special blue-light eyewear for computer use. It also says screen blue light has not been shown to damage human retinas. See the AAO’s Should You Be Worried About Blue Light?
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Evening light can affect sleep timing, which is a separate concern from eye strain. A night mode or warmer display setting may be useful if bright evening screens interfere with your routine, but it should not be presented as a proven treatment for sore or tired eyes.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.When should you get an eye exam?
Arrange an assessment with an eye-care professional if discomfort continues despite breaks and display adjustments, or if you repeatedly experience blurred or double vision during close-up reading. The National Eye Institute explains that convergence insufficiency can cause tired or sore eyes, blurred or double vision, and headaches during near work; it is one example of why persistent symptoms deserve evaluation. See the NEI’s Convergence Insufficiency information and its eye-health guidance.
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