Screen time is an unavoidable part of our daily lives. Whether you’re working on a computer, checking your phone, or binge-watching your favorite TV show, your eyes are constantly hard at work. This prolonged exposure to screens often leads to eye strain—a condition that can cause discomfort, fatigue, and difficulty focusing.
Taking steps to relax your eyes is about protecting your long-term vision, just as much as it’s about your comfort. Fortunately, your eye doctor is here with some tips to relax your eyes and get back to doing what you do best——no special equipment or extensive time commitment required!
- Follow the 20-20-20 Rule
- Adjust your workspace setup
- Manage lighting and screen glare
- Use artificial tears
- Try simple eye exercises
- Schedule regular eye exams
What Is Eye Strain?
Eye strain occurs when your eyes get tired from prolonged activities, often related to intensive focusing tasks like reading, using digital devices, or working in poor lighting. The muscles in your eyes work extra hard without recovery time, leading to discomfort.
Digital eye strain, also known as computer vision syndrome, is an increasingly common issue, affecting many of us in the modern world. It can be caused by factors like glare, poor posture, and lack of blinking due to screen use.
Eye strain can manifest in several ways, including:
- Tired or achy eyes
- Blurred or double vision
- Difficulty focusing
- Dryness or irritation
- Headaches
- Increased sensitivity to light
Identifying these symptoms early is key to tackling the problem before it worsens.
6 Tips to Relax Your Eyes
If you’re feeling the strain, try these practical tips to give your eyes the relief they need.
Follow the 20-20-20 Rule
A simple but effective technique—every 20 minutes, take a 20-second break to focus on something at least 20 feet away. This practice helps relax your eye muscles and reduces digital eye strain. The exact timing and distance don’t matter as much as keeping to the habit.
What’s more, take the time to step away from your computer. It’s a great chance to stretch your legs or grab a coffee—all while giving your eyes a chance to rest. Set a timer or use apps to remind yourself.
Adjust Your Workspace Setup
Your workspace setup has a big impact on how your eyes perform throughout the day. Make sure your computer monitor is at eye level and about 20–26 inches away. Use an adjustable chair and position your screen to avoid an upward or downward tilt, which can strain your neck and eyes.
Investing in an anti-glare screen or using a matte screen protector can also help minimize eye strain caused by reflections.
Use Artificial Tears Regularly
We typically blink about 15 times every minute. When we use screens, that number can be cut in half! This reduced blink rate can leave your eyes dry and irritated.
Over-the-counter artificial tears are an easy fix—they can replenish moisture and provide immediate relief. Look for lubricating eye drops free from preservatives for long-term use.
Focus on Proper Lighting & Reducing Glare
Good lighting is essential because glare can make your eyes work extra hard. Avoid working in dim spaces or under harsh artificial light. Natural light is ideal, but if that’s not an option, opt for warm, diffused lighting.
Position your screen to reduce glare from windows or overhead lights—glare can tire your eyes out faster than you think.
Try Eye Exercises
Just like stretching your muscles after a workout, your eyes can enjoy a good exercise to ease tension. Here are two easy ones you can do anytime:
- Focus shifting: Hold a pen or similar object at arm’s length. Slowly bring it closer to your nose while keeping your focus on the tip, then move it back out. Repeat this a few times.
- Figure 8 movement: Picture an imaginary figure 8 in front of you. Trace it slowly with your eyes, moving clockwise and then counterclockwise.
These exercises gently stretch your eye muscles and could help reduce fatigue over time.
Get Regular Eye Exams
Finally, don’t underestimate the importance of regular eye exams. Seeing your optometrist annually can help detect and address any underlying vision issues that may contribute to eye strain. Your eye doctor may recommend corrective lenses, lifestyle adjustments, or specific treatments based on your needs. Plus, it’s a great time to update your glasses and try out a new style!
Protect Your Vision for the Long Run
Taking care of your eyes doesn’t have to be overwhelming. Small, consistent changes—like following the 20-20-20 Rule, tweaking your workspace, or simply blinking more often—can make a significant difference. Prevention is always better than searching for a cure after damage is done, and these tips are your first line of defense against eye strain.
But don’t stop there. A professional eye exam from Total Vision Del Mar is one of the best ways to protect your vision. Book an appointment with us today and experience the personalized care we pride ourselves on. Whether you need a new prescription or professional eye health advice, we’ve got you covered!
