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Last Updated on January 30, 2025 by Alaina
In this modern world, it’s nearly impossible to escape the glow of screens. Whether you’re working on your computer, binge-watching your favorite show, or scrolling through social media, your eyes are constantly exposed to digital devices. Unfortunately, this prolonged screen time can lead to eye strain, resulting in discomfort, dryness, and even headaches, highlighting the importance of relieving eye strain.
But don’t need to worry. Relieving eye strain is possible with a few simple habits that can make a world of difference. From adjusting your screen settings to taking regular breaks, these practical tips can help you protect your eyes and stay comfortable while navigating the digital world.
In this blog post, we’ll share eight easy-to-follow strategies to keep your eyes refreshed and reduce the strain caused by our ever-connected lives. Let’s dive in.
Adjust Your Screen Settings for Comfort
One of the easiest ways to relieve eye strain is by adjusting the settings on your digital devices. Increasing text size or adjusting contrast can help make reading easier on your eyes. Additionally, reduce screen brightness to a comfortable level to prevent your eyes from working overtime. Many devices also come with blue light filters, which can minimize the harsh effects of blue light exposure.
You might also want to switch to a warm color temperature, especially in the evening, to reduce the potential for eye discomfort. These simple adjustments can go a long way in making your screen time more comfortable and reducing strain on your eyes.
Protect Your Eyes from Blue Light Exposure
Blue light emitted by screens can contribute to eye strain and discomfort, especially when you’re using digital devices for long periods. While adjusting your screen settings and following the 20-20-20 rule can help, incorporating blue light glasses into your routine can provide added protection. These glasses are designed to filter out the high-energy blue light that screens emit, reducing the risk of eye strain, headaches, and disrupted sleep patterns.
By wearing these glasses, especially during extended screen sessions, you can minimize the effects of blue light exposure and keep your eyes feeling more relaxed and comfortable. Combining this measure with other healthy screen habits will go a long way in maintaining eye health.
Take Regular Breaks with the 20-20-20 Rule
Staring at a screen for hours without a break can cause significant eye strain. To combat this, follow the 20-20-20 rule: Every 20 minutes, take a 20-second break and look at something 20 feet away. This practice allows your eyes to relax and refocus, preventing them from getting fatigued. You can set a timer or use apps designed to remind you to take breaks.
The simple act of stepping away from your screen for a few seconds can improve circulation to your eyes, helping to relieve dryness and fatigue. This strategy is especially helpful for those who spend long hours working or studying on digital devices.
Blink More Often to Prevent Dry Eyes
When we focus on a screen for extended periods, we tend to blink less frequently, which leads to dryness and irritation in the eyes. Blinking helps refresh the tear film on the surface of the eye, keeping it moist and comfortable. Make a conscious effort to blink more often, especially when reading or working on digital devices.
You can also use lubricating eye drops if necessary to keep your eyes hydrated. Blinking more regularly can help prevent discomfort and improve the overall health of your eyes during screen time, ensuring that you can work or enjoy leisure activities without feeling dry or irritated.
Optimize Your Workspace Ergonomics
Your screen’s position can significantly impact the amount of strain placed on your eyes. Ensure that your device is at eye level to avoid excessive neck strain and to reduce the need for squinting or leaning forward. Your eyes should be approximately 20 to 30 inches away from the screen, and the top of the screen should align with your line of sight, so you’re looking down slightly rather than straining to look up.
The angle of your screen is also crucial—adjust it to minimize glare from overhead lights or windows. By creating an ergonomic workspace, you can reduce unnecessary strain on both your eyes and your body, making long sessions more comfortable.
Stay Hydrated to Keep Your Eyes Moist
Dehydration can worsen the symptoms of eye strain, leading to dryness and discomfort. Staying hydrated is essential for overall health, and it’s especially important for keeping your eyes moist. Drinking plenty of water throughout the day helps maintain a healthy tear film, which lubricates the eyes and prevents irritation.
If you’re prone to dry eyes, consider using a humidifier in your workspace, especially during colder months when the air tends to be dry. Keeping your body well-hydrated will not only improve eye comfort but also contribute to your general well-being and energy levels during long periods of screen use.
Use Artificial Tears for Extra Moisture
If you suffer from dry eyes due to extended screen time, using artificial tears can provide much-needed relief. These over-the-counter eye drops mimic the natural moisture produced by your eyes, helping to soothe dryness and irritation and relieving eye strain. Artificial tears are especially beneficial when you’re in an environment with low humidity or air conditioning, both of which can exacerbate eye dryness.
Make sure to choose preservative-free drops if you need to use them frequently. By incorporating artificial tears into your routine, you can enhance comfort and keep your eyes feeling refreshed throughout the day, reducing the effects of prolonged screen use.
Practice Eye Exercises to Reduce Fatigue
Eye exercises are an effective way to combat eye strain and improve focus during screen time. Simple exercises, such as rolling your eyes, focusing on distant objects, and gently massaging your temples, can help relax the eye muscles and reduce fatigue. Another useful exercise involves focusing on a nearby object for 20 seconds, and then looking at something in the distance for 20 seconds.
This alternating focus helps to maintain eye flexibility and prevent strain. By incorporating eye exercises into your daily routine, you can give your eyes the workout they need to stay strong and healthy, especially when exposed to digital screens for extended periods.
Relieving eye strain in the digital age doesn’t require drastic changes, but incorporating a few simple habits can make a significant difference. By adjusting screen settings, taking regular breaks, staying hydrated, and considering tools like blue light glasses, you can protect your eyes from the discomfort that comes with prolonged screen use.
Remember, small changes to your routine can have a lasting impact on your eye health, helping you stay comfortable and productive. Prioritize eye care and implement these strategies to ensure that your eyes remain refreshed and focused, even in today’s screen-heavy world.