In our increasingly virtual lives, where screens cover our work, playtime, and social interactions, eye strain has become an uninvited but all-too-familiar friend for many. All that constant glare, teeny-tiny text, and speeding information can make our eyes feel parched, fuzzy, and flat-out fatigued. If your screen time is always high, it's time to bestow some much-needed love and guess what these simple, effective remedies now to fight against eye strain and restore your vision. But let us first understand what causes digital eye strains?
Causes of Digital Eye Strain
Before we talk about solutions, let's take a quick peek at what's going on. Digital eye strain, or Computer Vision Syndrome (CVS), is more than tired eyes. It involves a collection of symptoms that include:
- Dry, irritated eyes
- Blurred vision
- Headaches
- Neck and shoulder pain
- Difficulty concentrating
- Light sensitivity
These symptoms are caused by a combination of decreased blinking, extended concentration at a steady distance, screen glare, and incorrect viewing angles. In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Dr Bhumesh Tyagi, Consultant, General Medicine and Physician at Shardacare, Health City, Noida, shared some home remedies you can try to fix this problem easily.
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Remedies For Eye Fatigue You Can Try If Your Screentime Is High
Fortunately, the majority of instances of digital eye strain can be dramatically relieved through simple, regular habits.
1. The 20-20-20 Rule
This is likely the most popularly suggested and effective method. For each 20 minutes of screen time, glance away at something 20 feet away for a minimum of 20 seconds. This will give your eye muscles a chance to relax and refocus, stopping the cycle of endless near-point focus. Get a timer, download an app, or just do it as a habit.
2. Blink More, Blink Intentionally
When you are staring at a screen, the blink rate drops dramatically. Blinking helps in lubricating your eyes and distributing the tear film throughout evenly. Try to blink completely and regularly, especially when you notice that your eyes are drying out. You can even practice blinking exercises: shut your eyes tightly for a few seconds, then open them really wide, repeating several times.
3. Optimise Your Workspace
- Screen Position: Place your screen roughly an arm's length (20-28 inches) and slightly below eye level. Have your eyes look downward slightly.
- Lessen Glare: Place your screen away from window reflection or overhead light. Use anti-glare screen filters.
- Accurate Lighting: Keep your room adequately lighted, but not with direct light on your screen or in your face. Sufficient ambient light is ideal.
- Adjust Text Size and Contrast: Avoid straining to read tiny text. Make the text on your devices larger to a comfortable size. Adjust screen brightness and contrast to match your setting.
4. Warm Compresses
Soak a clean, warm (not hot!) washcloth in water, squeeze out excess water, and apply it over your closed eyes for 5-10 minutes. The heat stimulates tear production, relaxes fatigued eye muscles, and calms dryness. A nice, relaxing cure after a long day of computer use.
5. Artificial Tears
Over-the-counter artificial tears (lubricating eye drops) may bring instant relief for dry, irritated eyes. Use preservative-free kinds if you are using them very often. Do not use redness-reducing drops, as they will sometimes worsen dryness in the long run.
When to See a Professional
“Though these treatments work for the majority of instances of digital eye strain, if you have persistent or worsening symptoms, or experience severe pain, sudden changes in vision, or bright lights, it's important to see an eye care professional. They can eliminate any underlying conditions and offer individualised advice,” Dr Tyagi suggested.
Bottomline
In today's more digital world, being proactive in taking care of your eyes is more vital than ever. By adding these easy remedies to your routine, you can cut eye fatigue way down, feel better, and keep your eyes healthy and bright for the long haul. So, blink, breathe, and treat your eyes to a well-deserved break.