Vision health is deeply connected to overall wellness, especially for people managing diabetes. Today, many of us spend hours in front of screens for work, communication, finances, and even leisure. Over time, that strain can wear down your eyes. And if you’re living with diabetes, your eyes may already be under greater pressure.

Digital eye strain often starts small such as dry eyes, blurred vision, or trouble refocusing after long hours. But if ignored, it can disrupt your sleep, increase fatigue, and contribute to avoidable vision changes. For people with diabetes, this matters even more because elevated blood sugar can weaken circulation and reduce tear production, making eyes more vulnerable to dryness and inflammation.

The good news is that prevention is simple. With practical strategies, like the 20-20-20 rule, you can protect your eyes, support blood sugar management, and safeguard your vision for the future. In this article, we’ll explore how digital strain affects people with diabetes, the research behind it, and simple steps to keep your eyes comfortable and strong.

How Digital Eye Strain Affects People with Diabetes

Diabetes affects the small blood vessels in the eyes. High blood sugar slows circulation and can reduce natural tear production. This increases vulnerability to dryness, irritation, and inflammation — especially during long hours of screen use.

A 2019 study published in Clinical Ophthalmology found that over 60 percent of people with diabetes who used screens for more than three hours a day experienced digital eye strain symptoms. These included blurred vision, dryness, headaches, and difficulty refocusing.

At first, it may feel like a minor inconvenience. But left unchecked, screen strain can lead to chronic discomfort, disrupted sleep, and increased risk of vision complications.

One Powerful Strategy: The 20-20-20 Rule

The 20-20-20 rule is one of the most effective techniques to prevent and reduce digital eye strain. It’s simple, memorable, and can be used almost anywhere — at the office, while traveling, or at home.

Here’s how it works:

• Every 20 minutes of screen use, pause and look at something 20 feet away for 20 seconds.

• Blink fully and often to support tear production.

• Adjust screen height so your eyes rest naturally without squinting.

• Turn on “Night Shift” or “Warm Light” settings in the evening to reduce blue light exposure.

• Use preservative-free eye drops during long workdays if recommended by your optometrist.

This small practice resets your eyes and protects long-term vision clarity.

Build Self-Responsibility into Your Eye Care

If you’re ready to make eye health a bigger priority, start with small daily acts. Each time you pause for the 20-20-20 rule, you’re protecting more than your vision — you’re protecting your quality of life.

We explore this idea further in The Winning Formula: How Self-Responsibility Leads to Diabetes Victory. It’s a reminder that simple choices, like caring for your eyes today, lead to long-term health results.

Why Protecting Your Vision Matters

Clear, healthy vision affects every part of life - from your work and relationships to your safety and independence. It allows you to navigate social settings, travel with confidence, and enjoy everyday experiences without strain.

“I used to think screen fatigue was just part of life. I was on Zoom calls all day and didn’t realize how sore and blurry my eyes were getting until I started doing the 20-20-20 rule. It made an immediate difference — and now it’s part of how I take care of myself.”

— Andrea Levin, 59, Executive Coach and Former Marketing Director

Andrea’s story is a reminder that small adjustments can make a big difference in daily comfort and long-term health.

Frequently Asked Questions

What is digital eye strain?

Digital eye strain, or computer vision syndrome, refers to dryness, blurred vision, and discomfort after prolonged screen use.

Why are people with diabetes more vulnerable to eye strain?

Diabetes can weaken blood vessels in the eyes and reduce tear production, making eyes more prone to dryness and fatigue during screen use.

Can digital eye strain cause permanent vision loss?

On its own, eye strain doesn’t cause permanent damage. But chronic strain can worsen existing issues in people with diabetes, increasing the risk of complications.

How often should I use the 20-20-20 rule?

Every 20 minutes of screen use, look 20 feet away for 20 seconds. Building it into your routine reduces daily eye strain significantly.

Does blue light really affect sleep and blood sugar?

Yes. Blue light exposure in the evening disrupts melatonin, which affects sleep quality. Poor sleep impacts blood sugar regulation and overall health.

Protecting Your Vision is Protecting Your Health

If your eyes often feel tired, dry, or strained, it’s a sign to make a change before it becomes a bigger problem. Digital wellness doesn’t require dramatic shifts — just small, consistent habits that protect your eyes and your quality of life.

Book your complimentary Diabetes Wellness Connection Call today. Together, we’ll look at the patterns that may be wearing you down and explore practical adjustments to help you feel clearer, more comfortable, and more in control of your health.

Your eyes matter to your independence, your confidence, and your future. Let’s start protecting them today.

ABOUT THE AUTHOR

Dr. Cheryl
Dr. Ac., C.H., RDH
Dr. Holistic Studies, Dr. Acupuncture
Diabetes Wellness Strategist & Coach
Creator & CEO of Holistic Diabetes Solutions
8 X International Best-Selling Author

As a woman living with diabetes for over 30 years, Dr. Cheryl understands the journey firsthand. When she was diagnosed, she received the same outdated advice her grandmother was given for over four decades, who relied primarily on medication, suffered from deteriorating health and eventually lost her life to diabetes. Fueled by this experience, Dr. Cheryl was compelled to seek a better way. Through countless research studies and trials, she developed the winning holistic approach: the Diabetes Success System which merges traditional wisdom with today’s best holistic self-care practices.  It has revolutionized diabetes management by providing a trusted way to maintain consistent and predictable healthy blood sugar levels.

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PROFESSIONAL DISCLAIMER

The material and content contained in this platform is for overall general diabetes health and education information only. It is not intended to constitute medical advice or to be a substitution for professional medical recommendations, diagnosis or treatment. All specific medical questions or changes you make to your medication and/or lifestyle should be discussed and addressed with your primary healthcare provider. Having the right mindset, doing the right movements at the right times of day, and eating foods that help keep blood sugar, insulin, and inflammation manageable can dramatically reduce your risk of the all-too-common complications of Diabetes, increase your energy levels and have you feeling your best every day.