With the amount of time we spend staring at screens in today’s digital world, it’s no wonder many people experience eye strain, fatigue, and discomfort. Taking steps to relax and rest your eyes is important for maintaining healthy vision and preventing long-term damage.
Why Do Our Eyes Get Tired?
There are several reasons our eyes become fatigued:
- Overuse – Excessive reading, computer work, smartphone time, and other close visual tasks can overwork the eye muscles and cause strain.
- Eyestrain – This occurs when your eyes have trouble focusing for long periods. Things like small text, glare, and improper lighting contribute to eyestrain.
- Dry eyes – Staring at screens can reduce natural blinking, which leads to dry, irritated eyes.
- Poor posture – Slouching or sitting too close to your screen forces your eyes to work harder to focus.
These factors cause many unpleasant symptoms like tiredness, soreness, blurry vision, headaches, and watery eyes. Luckily, there are many ways to give your eyes a break and avoid long-term damage.
Take Regular Breaks
One of the best things you can do is to regularly rest your eyes throughout the day. Follow the 20-20-20 rule: every 20 minutes, look away from your screen at something 20 feet away for 20 seconds. This allows your eyes to fully relax and refocus.
In addition to screen breaks, try to take a longer rest every couple of hours. Even a 10-15 minute break can make a big difference in reducing eye fatigue.
Modify Your Screen Settings
Adjusting the settings on your digital screens can instantly create a more eye-friendly viewing experience:
- Lower brightness – High brightness strains eyes.
- Increase text size – Larger text is easier to read without squinting or leaning in.
- Reduce glare – Position screens away from sunlight/overhead lighting to minimize glare.
- Adjust color temperature – A warm, reddish screen hue is gentler on eyes.
- Enable night mode – This feature reduces blue light exposure in the evenings.
Improve Your Viewing Habits
How you use and position screens also affects eye strain:
- Proper distance – Screens should be an arm’s length away, about 25 inches.
- Sit up straight – Slouching strains neck and eyes.
- Blink frequently – Consciously blink often to moisten eyes.
- Adjust font size – Use the biggest, clearest text possible.
- Reduce glare – Position screens away from bright windows/lights.
- Take regular breaks – Follow the 20-20-20 rule.
Use Eye Drops
Over-the-counter eye drops provide quick relief when your eyes feel fatigued. Look for drops that:
- Soothe irritation
- Refresh with moisture
- Reduce redness
- Relax muscles
Apply as needed throughout the day whenever your eyes feel dry or strained. Preservative-free drops are ideal for frequent use.
Try Eye Exercises and Massages
Exercises strengthen your eye muscles and encourage blinking and blood flow. Here are some easy exercises to try:
Palming
Rub your hands together to warm them up. Cup your palms over your closed eyes, blocking out light. Hold for 30-60 seconds.
Figure eights
Slowly trace the shape of an eight in the air with your eyes, as if following your finger. Do several repetitions.
Pencil push-ups
Hold a pencil 12 inches from your face. Focus on the tip, then slowly bring it closer until it’s only 6 inches away without losing focus. Repeat 5-10 times.
Massage
Gently massage your temples, eyelids, and the area under your eyebrows. Use smooth circular motions with your fingertips.
Try doing a short 2-3 minute eye exercise routine every couple of hours to give your eyes a break.
Follow the 20-20-20 Rule
This handy rule is worth repeating! Every 20 minutes, take a 20 second break to look at something 20 feet away. This simple practice lets your eyes fully relax and recover.
Reduce Eyestrain With Proper Lighting
Poor lighting stresses your eyes and contributes to squinting, headaches, and fatigue. Follow these tips:
- Use natural light when possible
- Avoid fluorescent overhead lighting
- Add local task lighting as needed
- Minimize glare from windows and lamps
- Avoid placing screens opposite windows
Position lamps and screens to avoid shadows, glare, and excessive brightness differences.
Make Dietary Changes
What you eat impacts eye health. Get plenty of nutrients that fight eye fatigue by incorporating more:
- Leafy greens like kale and spinach
- Carrots, sweet potatoes, and squash
- Salmon, tuna, nuts and seeds
- Oranges, berries, peppers
- Green tea, black tea
- Oysters and eggs
These foods provide antioxidants like lutein and zeaxanthin along with vitamins A, C, and E – all of which support eye health.
When to Seek Medical Care
While most eye fatigue can be managed with rest and home remedies, see an eye doctor right away if you experience:
- Pain in or around the eyes
- Blurred vision that persists after resting eyes
- Eye injury or foreign body sensation
- Sudden onset of flashes, floaters, or vision changes
- Chronic redness or swelling
- Headaches or light sensitivity
Schedule an appointment with your eye doctor if eye strain is frequent or severe and home remedies don’t help. You may need prescription eye drops or glasses to properly address the issue.
Relaxation Exercises
General relaxation and destressing techniques can also soothe eye strain when performed regularly:
- Deep breathing – Inhale and exhale slowly.
- Progressive muscle relaxation – Tense and relax muscle groups.
- Guided imagery – Picture a peaceful scene.
- Meditation – Clear your mind.
- Yoga – Try eye-relaxing poses like child’s pose.
Rest Your Eyes Frequently Throughout the Day
Don’t wait for eye strain to set in before you take action. Be proactive by incorporating regular eye breaks and relaxation techniques into your daily routine. Simply resting your eyes for 20 seconds every 20 minutes can make a significant difference.
Conclusion
With some minor adjustments and eye care best practices, you can keep your eyes feeling fresh and prevent long-term damage from eye strain:
- Take regular 20 second breaks by looking 20 feet away.
- Modify your screen settings for ideal viewing.
- Use eye drops to soothe and moisturize.
- Do eye exercises and massages.
- Optimize lighting around screens.
- Eat eye-healthy foods.
- Know when to see a doctor.
- Destress with relaxation techniques.
By being diligent about giving your eyes frequent rest, you can avoid discomfort and maintain excellent vision.