Avid gamers need to keep an eye out—literally. In 2023, a study from the digital health platform MYZE revealed that the roughly 227 million Americans who play video games spend an average of 4 hours a day doing so, but that made them more likely to develop dry eye syndrome (DES), eye strain, and eye inflammation. Those findings were confirmed by another study in 2024, which concluded that even three-hour gaming sessions can cause eye fatigue alongside musculoskeletal pain. Those younger than 18 also risk getting diagnosed with nearsightedness (myopia), as all the near work involved in gaming can elongate developing eyes.
If you’re into gaming yourself, you may want to note that these conditions can go beyond distracting you by making you uncomfortable. More severe cases of DES and myopia, for example, can increase your risk of infections and even vision loss.
Fortunately, that doesn’t mean you have to let go of video games altogether—in fact, simply establishing a few key habits can help you protect your vision as you play:
Habit 1: get regular eye tests
The best way to shield your eyes as you play is to first determine how much your gaming sessions have damaged them, as well as how you can treat and prevent further harm moving forward. That’s where it can help to regularly book eye tests. With major retailer OPSM allowing patients to set appointments on its website, these tests are very accessible, and that means you can easily reap the benefits they offer. With a test, you can get basic assessments that check for distance vision errors like myopia and even more advanced eye scans that detect more serious conditions like DED. Since you’ll be discussing your lifestyle habits and any vision issues you’ve been experiencing in the process, you can get prescription eyewear recommendations and eye care tips tailored to suit your gaming hobby. If you get tested at least once a year, you can also keep track of your eye issues over time, resolve them more easily, and keep gaming without compromising your eye health.
Habit 2: don protective eyewear
Digital screens emit artificial blue light. Aside from mimicking sunlight and disrupting your sleep cycles, blue light can bathe your eyes in glare. That makes you blink less, something that can be exacerbated if you’re concentrated on gameplay. In the end, reduced blinking results in drier and more fatigued eyes. As such, an eye test may see your optometrist recommending you wear protective eyewear specifically designed to reduce blue light exposure—namely, computer glasses. These are meant to be worn whenever you use digital screens, as their lenses can filter glare. Popular eyewear brand GUNNAR Optiks, which is known for its blue light-blocking computer glasses, even adds a tint to its lenses to maximize how much glare they can block out. As an added bonus, many computer glasses also come with magnification powers meant to enlarge what you see on screen. Less glare means more blinking and eye moisture, while more magnification means your eyes will strain less to see smaller visual elements, like player stats and mini-maps, as you play. Ultimately, you’ll get a two-in-one solution that protects you against both eye dryness and strain to uphold visual comfort—just make sure you wear these glasses whenever you’re gaming.
Habit 3: invest in ergonomic tools
As an experienced gamer, your setup probably already has a number of tools that help enhance gameplay. In terms of software, that may include a gaming VPN from the likes of Surfshark to prevent lag. Similarly, your rig might use the latest processors and graphics cards from Intel and Ryzen for buttery-smooth gaming sessions. The remaining question is: are you doing the same in terms of ergonomics? Gaming chairs, monitor stands, and more can go beyond simply improving your posture to improve neck and back pain. That’s because poor posture can similarly strain the eyes. The added back and muscle tension increases ocular pressure, making it harder for your eyes to see what’s onscreen and tiring them out more easily. When selecting ergonomic furniture and accessories, consider items that will help your eyes look at your PC with more ease. Aside from getting a chair that supports the spine and improves posture, you can invest in stands or arms that place your monitor at eye level.
Habit 4: take frequent eye breaks
Though the above habits can definitely help minimize the impact gaming has on your eyes, none will be as effective as actually giving your eyes a break every so often. However, it can also be tempting to prolong your gaming sessions, which makes this habit among the most challenging to establish. In that case, board-certified optometrist Bryce Applebaum recommends taking baby steps by trying out the exceedingly simple 20-20-20 rule. Take a break every 20 minutes, pick an object 20 feet away from you, and look at it for 20 seconds. The rule is designed to help your eye muscles stretch and relax, easing tension and preventing strain. If you play more competitive titles like Valorant, you can similarly try the rule as you wait in the lobby between matches.
