Do you find yourself rubbing your eyes constantly, straining to read small text on screens or in books, or experiencing headaches after working on a computer or phone for hours on end? If so, you may be suffering from tired or strained eyes.

This is a common issue for many people who work in front of digital screens for prolonged periods of time. Thankfully, there are several strategies you can incorporate into your routine to help alleviate your tired eyes and improve your overall eye health.

Minimize Screen Time

The most effective way to avoid tired eyes is by reducing your screen time. Try limiting your use of digital screens, including computers, phones, and televisions, as much as possible.

Of course, for many of us, digital screens are an essential part of our work and daily lives. If you cannot avoid screen time altogether, it is recommended that you take frequent breaks throughout the day. For every 20 minutes of screen time, take a 20-second break and focus your eyes on an object in the distance.

This can help reduce eye strain and combat fatigue.

Correct Your Posture

Another common cause of tired eyes is poor posture while using digital screens. Sitting too close to the computer screen or holding your phone too close to your face can cause eye strain and fatigue.

To remedy this, make sure that your screen is about an arm’s length away from your face and that the top of the screen is at or slightly below eye level. You can also make adjustments to your chair or desk to ensure you are sitting at the proper height and angle.

Adjust Your Screen Settings

The brightness and contrast settings on your computer or phone can also contribute to eye strain. Adjust the settings so that the screen is comfortable to look at and not too bright or glaring.

You can also consider using a blue light filter or anti-glare screen protector to further reduce eye strain.

Blink More Often

When we stare at screens, we tend to blink less frequently than we normally would. This can cause dry eyes and make them feel tired and sore. Make a conscious effort to blink more often, especially while using digital screens.

You can also use eye drops to keep your eyes moist and refreshed throughout the day.

Improve Your Lighting

The lighting in your environment can also contribute to eye strain. Ideally, you want to have a balance of natural and artificial light in your workspace. Avoid harsh or fluorescent lighting and try to incorporate natural light whenever possible.

You can also position your screen so that it does not face any bright windows or light sources.

Practice Eye Exercises

There are several exercises you can do to improve eye health and reduce strain. For example, you can try the following:.

Roll your eyes in a circular motion, both clockwise and counterclockwise
Focus on a faraway object for 10-15 seconds, then switch to a nearby object
Massage your temples and the skin around your eyes in a circular motion

Care for Your Overall Health

Finally, it is important to care for your overall health in order to maintain good eye health. Make sure you are getting enough sleep, staying hydrated, and eating a healthy diet rich in vitamins and nutrients.

If you wear contact lenses, be sure to follow proper care and cleaning procedures. You can also consider taking supplements specifically designed to support eye health, such as those containing omega-3 fatty acids.

Conclusion

While tired and strained eyes may be a common issue for those who spend a lot of time in front of digital screens, there are several strategies you can implement to alleviate the discomfort and promote overall eye health.

Remember to take frequent breaks, adjust your posture and screen settings, blink often, improve your lighting, practice eye exercises, and care for your overall health. By prioritizing your eye health, you can improve your quality of life and reduce eye strain and fatigue.