Tips to Help Reduce Eye Strain

It's no wonder you're feeling tired and worn down after a long day at work. Your eyes are probably strained, too. All that reading, scrolling, and screen time can take its toll on your eyes — leading to headaches and dry eyes. These healthy habits will help reduce eye strain and make your work day less tedious.

1. Blink Often

Blinking coats the eye with a thin layer of tears, which keep it moist and healthy. If you don't blink often enough, tears start to evaporate — leaving behind an uncomfortable feeling of dryness. This can lead to severe problems like red eyes, stinging, and blurry vision. To prevent this from happening, try setting a timer on your computer or phone to remind you every 20 minutes to take a break and shut your eyes gently for 5 seconds.

2. Get Enough Sleep

Just as you need good nutrition and exercise to fuel your body, you need restful sleep to keep your eyes healthy. Make sure you keep a regular sleep schedule, going to bed and waking up at the same time every day.

3. Try a Hot Compress

The next time your eyes are looking tired and strained, skip the trip to the drugstore for artificial tears. Instead, try washing your face with cool water and following up with a soothing warm face cloth or compress. The heat from the compress will help relax your eye muscles.

4. Exercise Your Eyes

Straining your eyes from looking at a computer all day can give you a headache and make them feel even more tired. If you exercise regularly, make sure to also incorporate eye exercises into your routine. These exercises can reduce strain in your eyes and improve vision.

5. Take Short Screen Breaks

If you're focusing on a screen and your eyes feel strained, take a break. Change your position, stand up, and look at something farther away (like a wall or a tree) for several seconds. This lets the fluid in your eyes shift position and relieves digital eye strain.

6. Drink Water

It's easy to ignore thirst, especially on a busy day. But you should try to have at least 8 glasses of water a day — about half a bottle. Water can help keep your eyes moist and healthy and will also help flush out all the toxins from your brain that can lead to dry eyes. Be sure to take breaks from working on the computer by taking a short walk around the office or stopping for some water if you need it most.

7. Adjust The Light

An ideal work environment is bright and well-lit. But constantly changing the lighting in your workplace can be annoying. To keep your eyes healthy, avoid reading for long periods in dim light — and use a computer with an adjustable brightness setting so you can make the room as bright or dim as you need it to be.

8. Get Glasses

One of the most common causes of eye strain is failure to see clearly. If you have trouble reading, you may benefit from wearing glasses or contacting your optometrist to schedule a routine eye exam. Diagnosing and treating your vision problems early can also help prevent other complications.

9. Use Your Computer for Motionless Tasks Only

Constant use of the Internet can stress your eyes, even if you use all the features on your computer correctly. One simple way to give yourself a break from this kind of strain is to limit the use of your computer for work and play when it's free from activity — like when you're not doing anything else on it and just surfing the web.

10. Adjust Your Position

Your work position can make a big difference in how your eyes feel. If you tend to work at a desk, try adjusting your height using a footrest or an adjustable chair. If you typically sit at a table, get a chair with armrests that give you better posture and stop you from slouching.

11. Optimize Your Work Area

Work at a spot that's clean, well-ventilated, and easy to navigate. Avoid distractions like flickering lights. If you need to work in a group, choose a quiet area with good lighting.

12. Avoid Overexposure to Sunlight

This may sound counterintuitive — but if you spend too much time outdoors on sunny days, you could be doing more harm than good. Taking a break from the direct sunlight on hot days and wearing sunglasses or sunshades can help protect your eyes.

13. Use Caution With Energy-Saving Lightbulbs

Crisp whites and full-spectrum lighting are great on your computer screen — until it's time to go home at night. The right kind of light is essential for reading, seeing objects, and staying alert. But staring at your screen with red-tinted energy-saving lightbulbs may not be the healthiest thing for your eyes. Switch to regular bulbs when you're not working on the computer, so you can see clearly when it's time to go home.

14. Opt for High-Quality Computer Equipment

Investing in quality equipment can improve your work experience and help protect your eyes. Avoid using old or inexpensive computers, as you may be putting yourself at risk of damaging your eyes by using outdated technology.

15. Get Your Vitamins

Getting enough vitamins and minerals in your diet is essential for the health of your eyes. Your retina comprises tissue that requires several different vitamins and minerals to function properly.

16. Use Eye Drops

Chronic dry eyes can be caused by an underlying health problem, such as allergies or eye disease. In addition to healthy habits, you should see an eye doctor regularly to get checked for these conditions. If there is no underlying medical condition, try an over-the-counter eye drop that contains hyaluronic acid — a lubricating ingredient found naturally in the body that helps reduce eye strain.

17. Hold Your Phone at the Correct Distance

These days, most people tend to hold their phones closer to their eyes when texting or checking social media. This habit can lead to dry eyes and headaches — so avoid holding your phone less than 12 inches from your face.

18. Get a Massage

Your eyes are connected to the rest of your body through nerves and muscles. If you have eye strain, chances are it's related to muscle tension or stress in other areas of your body. Try getting a massage or practicing yoga or meditation to relax these other areas and ease the strain on your eyes.

The Bottom Line

Improving your work environment can help reduce strain in your eyes and provide a more comfortable work day. Take advantage of all the healthy habits listed here to protect your vision and reduce digital eye strain. If your eyes are still feeling strained after trying these tips, it might be time to visit an eye specialist in Sydney.