Did you know that prolonged periods of screen time can irritate your eyes?
Eye strain has become a common issue because of computers and smartphones. But don’t worry, there are simple steps you can take to give your eyes a much-needed break.
Before we dive into some practical tips for reducing eye strain, let’s first define what it is.
What is Eye Strain?
Eye strain is a common condition where your eyes feel tired or sore after intense use.
It’s mostly temporary and goes away after resting your eyes.
Complications You Can Get from Extended Digital Device Use
When you use digital devices for a lengthy amount of time, you expose your eyes to blue light, which may be harmful in the long term.
Blue light has been linked to:
- Age-related macular degeneration
- Astigmatism
- Cataracts
- Phoria
- Retina issues
- Shortsightedness and longsightedness
- Sleep disturbances
If eye strain bothers you, there are exercises you can do to find relief.
Reduce Eye Strain With These Simple Exercises
Bright or dim objects, looking at stationary items, and blinking less can all contribute to eye strain. Here are some exercises to help reduce eye fatigue and soreness.
The 20-20-20 Rule
If you’ve been staring at a screen for too long, fight eye strain with the simple 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds. Doing this can relax your eyes and help reduce eye strain.
Take Longer Breaks
If you spend hours in front of your computer screen or reading books, balance it with other tasks. For example, take a walk outside during your lunch break to rest your eyes. Routinely taking longer breaks keeps your eyes healthy.
Blinking and Yawning
Blinking and yawning help your eyes relubricate. When you stare intently at something, your blink rate naturally decreases, leading to dry and irritated eyes. To quickly reduce your eye dryness, blink as many times as you can.
Rolling Eyes
If you feel tension in your eyes, try rolling them. Rolling your eyes, or “rotational viewing,” helps loosen the muscles that control eye movement.
Gently roll your eyes in a circular motion. Then, reverse direction and roll them back the other way. Do this 3-5 times every hour to reduce tension and soreness.
Focus Changing
Practising focus changes can reduce tension in the muscles that help focus your eyes.
- Place a finger a few inches from your nose and focus on it, then slowly move it away.
- When your arm is fully extended, look beyond your finger to something distant. Focus on that faraway object for a few seconds, then look back at your finger.
- Bring your finger back to your nose, focusing on it the whole time. Then look at an object across the room and focus on it.
- Repeat this entire sequence 3 times after tasks that cause eye strain.
Palming Eyes
Palming your eyes can help them rest and improve blood circulation.
- Close your eyes and gently place your warm palms over them without applying pressure.
- Stay like this for 30 to 60 seconds and repeat whenever your eyes feel tired.
Vertical and Horizontal Movements
Moving your eyes vertically and horizontally stretches tired muscles.
- Close your eyes, then slowly “look” up to the ceiling and down to the floor. Repeat 3 times.
- With your eyes still closed, “look” left and right. Repeat 3 times.
- Do this once an hour to reduce eye strain and loosen tight muscles. The movements with closed eyes also help spread tears and reduce dryness.
Home Remedies For Your Eye Strain
There are also simple home remedies that can help alleviate your discomfort.
Warm Compress
The warmth from a compress can help relax muscles and trigger tear production, relieving eye strain. Simply soak a clean washcloth in warm water, wring it out, and apply it gently to your closed eyelids for a few minutes. This method works well on its own or with other exercises.
Use the Right Eye Drops
Eye drops can help you alleviate symptoms associated with eye strain like dry eyes, irritation, and itchiness because artificial tears can help lubricate your eyes. Use preservative-free eye drops 4 times a day to avoid eye bacteria.
Use the Right Eyewear
Long exposure to blue light and UV light can strain your eyes. Blue light penetrates deeply into your eyes and your retina can’t filter it, while UV rays from the sun can cause serious eye issues like cataracts over time.
Having the right eyewear can protect your eyes. Some people find relief with eyeglasses or contacts based on their conditions. Anti-radiation glasses with special coating filter the blue light, helping you reduce digital eye strain. Many frame brands tailored to your needs are also available.
You can also choose UV-blocking contact lenses that can minimise your eyes’ sunlight exposure. It’s best to ask your optometrist about lens coatings and tints that match your needs.
Consult your eye doctor first before buying eyeglasses or contacts (daily vs. monthly contacts). We recommend options based on your eye health, daily activities, and computer use.
If Eye Strain Persists, See an Eye Specialist
Visit the eye clinic ASAP if you have prolonged eye discomfort and vision changes,
Things You Can Ask Your Eye Doctor
Consider asking your eye doctor the following questions:
- What is likely causing my eye strain symptoms?
- What are other possible causes?
- Do I need any tests to confirm the diagnosis?
- What treatment approach do you recommend?
- What changes could I make to my work or home environment to help reduce symptoms?
- What other self-care measures might help me?
- Do I need to return for a follow-up appointment?
Note: It is important to know whether you need to see an ophthalmologist or an optometrist before you book an appointment with an eye care professional.
Visit Our Eye Experts at EyeSelect
Your lifestyle is directly correlated with your eye health. If you don’t intentionally care for your eyes, you might suffer from eye problems like eye strain.
Strained eyes can result in headaches, blurred vision, and dizziness. Symptoms of eye strain and poor eye vision have the potential to worsen during your daily activities.
Our skilled optometrists at EyeSelect care about your overall eye health.
Want to keep your eyes healthy? Have your eyes checked with us. Schedule an appointment with us and explore our optometry services today.
