How eye strain from screen time disrupts your sleep and simple ways to relieve It

Eye strain is a common issue in our screen-heavy world, and it can do more than just tire your eyes; it can also contribute to headaches, neck tension, and disrupted sleep. Viewing information on a screen is more visually demanding than reading from a book. Digital images are made up of tiny pixels that often lack sharp edges, especially on low-resolution displays. This forces your eyes to work harder to focus and refocus, leading to fatigue over time.

The repetitive motion of reading—especially on a screen—adds to this strain. Your eyes repeatedly track from left to right, over and over, which can lead to muscle fatigue. On top of that, factors like poor contrast, screen glare, and reflections can increase the visual demand, making it even more difficult for your eyes to clearly process what you’re seeing.

Smaller screens, like those on smartphones, intensify these issues. They require more effort to see clearly and often lead to awkward head and neck positions. Holding your head forward or at odd angles for extended periods places additional stress on the small muscles at the base of the skull (the suboccipitals), which are already working hard to stabilize your head throughout the day. This added tension can result in stiffness, headaches, and pain behind the eyes—all of which can make it harder to relax and fall asleep at night.

While avoiding screens altogether would be ideal, it’s simply not realistic in today’s world. That’s why it’s essential to have practical strategies in place to manage eye strain and the neck tension that often comes with it. Watch the video below to learn simple yogic techniques to ease eye strain, relax your neck, and support better sleep.

Are you ready to address your sleep challenges? Check out our new webinar series, Reclaim Your Calm: Yoga for Better Sleep.

This webinar series is designed to help you understand what truly happens in your body and mind during sleep—why it matters, what supports it, and what gets in the way. You’ll explore the conditions that make it easier to fall and stay asleep, the everyday habits that may be quietly disrupting your rest, and the practical changes that can make a real difference. Most importantly, you’ll learn which types of yoga techniques and practices are best suited to your unique needs, so you can build a personalized approach to better sleep, grounded in awareness, movement, and breath.

The Reclaim Your Calm: Yoga for Better Sleep webinar series includes three hour-long webinars, eight short video tutorials featuring quick techniques and movements, eight full yoga practices, and an 80-page e-book. It’s currently available at an introductory price of $59 (regularly $75). This special offer ends on June 15, 2025.