Reducing Eye Strain: Top Tips For Healthy Eyes

A few decades ago, eye strain was more common amongst students, professionals working on computers, and avid television fans. However, with life slowly transitioning to a more online model, it seems that eye strain is expanding to the general population.

Reducing eye strain can be simpler than you might think if you just take care of a few key things. Let’s talk about them. 

1. Blink Often

This seems pretty ridiculous but you’d be surprised at how many people simply forget to blink, especially when staring at a monitor or screen for extended periods of time. Take time to look away, blink a few times, and close your eyes as often as you can to keep your eyes well-lubricated, reduce eye strain, and the chances of a piercing headache. 

2. Adjust Lighting and Glare Sources 

Often, harsh lighting inducing glares on screen or paper can worsen eye strain, and this includes sources like fluorescent lights, sunlight, or bright overhead bulbs. If working with a screen, close the blinds and adjust the monitor light to not be as bright. Make sure that there is less overhead lighting. If working at night, try to make do with a softly lit desk lamp. If reading, try to do so with a desk lamp rather than with very bright overhead lighting for extended periods. 

3. Adjust The Monitor and Brightness 

Keep the monitor at an arm's length away from your face at all times and make sure it is just below or exactly at eye level. Moreover, if you have a blue light option on your monitor, use it. Or else, make sure to reduce the brightness to a comfortable level. The same goes for your phone. Never hold it too close to your face, keep the brightness at a low, and use blue light whenever possible. This helps keep your eyes fresh and reduces the strain by quite a large percentage. 

4. Take Eye Breaks 

It's a very good idea to take frequent breaks when working to reduce eye strain. Try the 20-20-20 rule when working as often as you can. That is, at 20-minute intervals, look away at something 20 feet away for 20 seconds. This gives your eyes time to readjust and reduce the pressure on them. Make sure to couple this with often blinking, and closing your eyes for at least five minutes whenever you get a chance to. An excellent way to do this is to set alarms on your phone to remind you to look away or close your eyes at half-hourly or hourly intervals. 

5. Limit Screen Time 

Try to limit screen time as much as possible to protect your eyes. Try to not spend more than 2 hours at a time in front of any screen, not use your phone or electronics before bed, and go out more often than staying in front of a screen. Not only does this reduce eye strain, but also gives protection from long-term problems such as weakened eyesight or a developing migraine problem. 

6. Take Naps 

Napping during the day allows you to refresh your mind and body, and this includes your eyes. Rest often and try to take a nap every day, preferably right after having lunch. This allows your body to freshen up, your eyes to be less strained, and your mind ready to be more productive. If you can’t nap for extended periods, try to have power naps for even half an hour to help your eyes be less strained, reduce the risk of headaches, and relax your body and mind. 

7. Take Rest Days 

A rest day or two per week are days where you limit screen time as much as you possibly can. Try to keep these days for the weekend with no work and spend as much time away from any screen as you can. Read, sleep, spend time with friends and family, and power off your phone. This helps your eyes be more relaxed as well as improves your circadian rhythm, social media addiction, and dependency on technology. 

At the end of the day, reducing eye strain can benefit us in a variety of ways, and it starts with only a few simple steps. If this doesn’t reduce eye strain for you and it gets painful, causing headaches, and a lack of focus, consider consulting a doctor and getting professional help.