Eye Strain: Effective Tips to Combat It

Asthenopia is the medical term given for eye strain and is a growing concern nowadays. Eye strain occurs when anyone spends too much time reading, driving, or using digital devices like mobile phones, laptop, desktop, & tablets. It can also be caused by inadequate or excessive lighting. However, there are no permanent consequences to this.

 

Eye strain or eye fatigue is very common and affects most people, including children, after extended use of their eyes. Although eye strain can be uncomfortable, it hardly leads to any eye damage. By taking preventive measures, people can cope up with symptoms of eye strain.

 

What causes eye strain?

One of the biggest causes of eye fatigue is the prolonged use of digital screens at a time. Other common causes include:

 

• Focusing on a particular task for a long time, such as reading or driving
• Too dim or too bright light
• Feeling stressed or tired
• Poor vision or eye problems like eye dryness

 

Some causes specific to digital eye strain are:

 

• Maintaining poor posture when viewing a digital device
• Failing to blink as often as normal
• Holding a digital device too close or too far from the eyes
• Being exposed to extended amounts of blue light (the light commonly emitted from digital devices)

 

Symptoms

 

• Headaches
• Blurring of vision
• Fatigue
• Dry or watery eyes
• Difficulty in concentrating
• Itchy eyes
• Light sensitivity
• Muscle tension in neck and shoulder

 

Preventive care to combat eye strain

 

1. 20-20-20 rule

 

By following the 20-20-20 rule, people can prevent their eyes from getting weary.
The 20-20-20 rule says, Every 20 minutes, look away from the screen and fix the eyes on something that is 20 feet away for at least 20 seconds.

 

2. Proper lighting

 

When it comes to preventing eye strain, lighting is an essential factor. Too bright light or dim lights can also cause strain.

 

• Minimize the excess outdoor lighting by drawing curtains or installing blinds. Similarly, if the interior lighting is too harsh, people can use fewer light bulbs or low-intensity bulbs.
• Try to avoid working under bright fluorescent lights.
• Dim the lights while watching TV. This will help reduce eyestrain
• Adjust the brightness of the computer/laptop and mobile screens so that it is not too bright or dull. The font size can also be managed according to the comfort of the user.

 

3. Blink more often

 

One of the significant benefits of blinking is that it cleans any debris from the surface of the eyes and washes it out with fresh tears. This keeps away dryness and itchiness and gives a clearer vision eliminating the possibility of blurry version. Blinking nourishes the eye with important nutrients and oxygen, keeping them healthy and comfortable.

 

4. Consider computer glasses

 

Computer glasses are prescription glasses that can prevent symptoms of eye fatigue from staring at a computer, laptop, or mobile screen for long hours. Computer glasses are designed to:

 

• Reduce glare
• Increase contrast
• Maximize the vision through the lens

 

5. Home remedies

 

These are some simple home remedies people can do to relax their eyes after a hectic day.

 

• Warm compress is an effective method to relax eye muscles. To do this, dip a cotton ball or clean cloth in warm water and apply it on both eyes for a minute. Repeat this for at least 3-4 times for good results.
• Just like the warm compress, people can try the cold-water compress. Coldwater enhances blood circulation, hence lessening puffiness and fatigue.
• Aloe Vera gel can also be applied to strained eyelids. Its natural healing & soothing properties help minimize eye strain.
• Eye massage is another great option. Gently massage the eyelids, under-eyes, temples, and muscles above the eyebrows. This increases blood circulation as well as stimulates the tear glands, preventing dry and itchy eyes.

 

Sources:
https://www.healthline.com/health/eye-health/eye-strain#tips-for-prevention
https://www.medlife.com/blog/eye-strain-effective-tips-to-combat-it/