In a world full of screens, it’s common for our eyes to feel tired or strained. This feeling can stem from many common causes of tired eyes, including simple overuse.
Giving your eyes regular breaks during the day can help them feel refreshed and reduce strain. We’ve gathered a few simple tips for all ages to help you rest your eyes and maintain your vision between your regular eye health check-ups.
Why Your Eyes Feel Tired & Strained
Your eye muscles work hard to maintain focus on close-up tasks, and they can get tired just like any other muscle in your body. Digital eye strain is caused by overwork, and it happens when you spend a lot of time on digital devices like computers, tablets, and phones.
Other factors like dim lighting, lack of sleep, or even allergies can also contribute to tired or stained eyes.
Common Signs of Eye Fatigue
- Dry or watery eyes
- Blurred vision
- Headaches
- Sore neck, shoulders, or back
- Increased sensitivity to light
- Trouble with focus
The 20-20-20 Rule for Screen Time
One of the most direct ways to combat digital eye strain is to use the 20-20-20 rule:
- Every 20 minutes, stop what you’re doing on the screen.
- Look at an object at least 20 feet away from you.
- Hold your gaze for at least 20 seconds before you return to your screen.
When you stare at a screen, the small ciliary muscles in your eyes are constantly flexed to keep your vision clear. Looking at something in the distance allows these muscles to relax. This helps to prevent the soreness and strain that comes from prolonged close-up work.
Quick Ways to Relax Your Eyes in 5 Minutes
If you need immediate relief, you don’t need a lot of time. A few quick eye relaxation exercises can soothe tired eye muscles and help you feel more comfortable in just a few minutes. These techniques are easy to do at your desk, at home, or anywhere you need a quick reset.
Try Palming
Rub your hands together to create a little warmth. Then, gently cup your palms over your closed eyes without applying any pressure to the eyeballs. Breathe deeply for one to two minutes to help relax the muscles around your eyes.
Use a Warm Compress
Soak a clean cloth in warm water and place it over your closed eyelids for a few minutes. The resulting warmth can help relieve dryness by stimulating tear production. It also provides a soothing sensation that relaxes the entire eye area.
Close Your Eyes & Roll Them Gently
Keep your eyes closed and slowly roll them up toward the ceiling, then down toward the floor. Next, look to the right and then to the left. This gentle movement can help reduce the stiffness that builds up in your eye muscles.
Adjust Your Environment & Habits
Small changes to your daily routine and workspace can help prevent eye strain by creating an eye-friendly environment. Here’s what you can do:
Optimize Your Screen Setup
Position your computer screen about 25 inches—or an arm’s length—away from your face. The top of the screen should be at or just below your eye level. Adjust the brightness and contrast to match the ambient light in the room to reduce glare.
Blink Often & Stay Hydrated
We tend to blink less when we stare at screens, which can cause dryness and irritation. Make a conscious effort to blink more often to keep your eyes moist and clear. Drinking enough water throughout the day also helps with overall hydration—including for your eyes.
If you find your eyes are frequently dry despite these efforts, you may benefit from dry eye therapy.
Manage Room Lighting
Harsh overhead lighting or glare from a window can contribute to eye strain. Try to position your workspace so that bright light sources are not directly in front of or behind your screen. Using a desk lamp for focused light can also help create a more comfortable setting.
When Simple Solutions Aren’t Enough
While these tips can offer relief for everyday eye fatigue, some symptoms may point to an underlying issue. If discomfort continues even after you rest your eyes, it may be time for a professional check-up. Paying attention to persistent symptoms is an important part of proactive eye care.
Pay attention to the following signs:
- Chronic headaches that don’t go away
- Vision that stays blurry
- Frequent dry, red, or painful eyes
- Seeing floaters or flashes of light
The Value of a Comprehensive Eye Exam
If you experience ongoing discomfort, a comprehensive eye exam can help identify the cause. An eye exam looks at your entire visual system, including checking for refractive errors and assessing your overall eye health. A visit to an eye doctor in Chino Hills provides a complete look at your vision and can help your family maintain clear and comfortable sight.
These exams go beyond a simple vision screening to give a full picture of what’s happening. Eye exams can help detect hundreds of health conditions, often before other symptoms appear. This helps your eye doctor find a solution for your situation.
Taking care of your eyes is an important part of your overall wellness. If you’re experiencing ongoing eye strain or it’s time for a routine check-up, our team at Total Vision Chino Hills is here to help.
Schedule a visit with us today to keep your eyes feeling and seeing well.
