7 Easy Ways to Reduce Eye Strain | Gleneagles Hospitals

The human eyes are complex sensory organs essential for vision, which allow us to look at our surroundings.

It does not matter if you spend a lot of time working on your laptop, marathoning your favourite TV shows, or going overboard with the amount of time you spend in front of screens, you may have experienced eye strain.

Symptoms of eye strain

Eye strain is the feeling of your eyes experiencing discomfort or fatigue which happens after an extended period, specifically in activities like reading, staring at screens, or driving for lengthy periods. This can lead to many symptoms that bring you discomfort and, if left unaddressed, can considerably affect your everyday life.

The symptoms of eye strain can differ depending on every individual, but some usual symptoms include:

Eyes that feel sore, tired, or irritated
Eyes that feel dry or watery
Headache
Light sensitivity increased
Muscle fatigue
Heavy eyes
Having difficulty focusing

The duration of eye strain can differ, but it usually happens after a few hours of screen time. It can range from persisting a few hours to sometimes days in certain situations. If left unmanaged, it can last and may eventually become chronic. Avoiding and managing eye strain is crucial for maintaining long-term eye health.

Factors that contribute to eye strain

Factors	Description
Extended screen time	Spending lengthy hours in front of digital screens such as laptops and smartphones is a primary cause of eye strain.
Poor lighting	If the lighting at your workplace is deficient or glaring, it can cause eye strain as your eyes struggle to adapt.
Poor ergonomic setup	Eye strain and other ergonomic problems can be caused by incorrect positioning of computer screens, chairs, and desks. An example is screens positioned too high or too low can cause your eyes to strain due to forcing them to work at awkward angles.
Environmental factors	Your eyes can be irritated and strained by environmental factors such as air pollution, allergens, and smoke.
Uncorrected vision issues	Nearsightedness, farsightedness, and astigmatism are refractive errors that can cause your eyes to work harder to focus– which can lead to eye strain if there are no glasses or contact lenses to correct it.
Dry eyes	Focusing on screens during intense activities such as video gaming usually results in reduced blinking, which can dry out your eyes and lead to strain.

7 easy and helpful ways to reduce eye strain

Eye strain is a prevalent problem in our screen-centric society, but it is also an issue that can be effectively addressed. Easy habits and adjustments can make big changes in reducing eye strain and maintaining the health and comfort of your eyes.

Using eye drops (artificial tears)	Staring at your screen or book for aw long period of time may cause you not to blink as frequently, thus drying out your eyes and causing redness and irritation. Eye drops (artificial tears) have saline and lubricant to moisturise your dry eyes and prevent them from itching or turning red. Over-the-counter lubricating eye drops can aid in soothing dryness and offer temporary relief from eye strain symptoms.
Ensure correct lighting	Make sure that your workplace is properly lit but not overly bright. Well-distributed lighting decreases eye strain considerably. The light’s positioning can impact your eyes as well. A good example is positioning a light right in front of your face while reading can cause eye strain.
Apply good ergonomics	Maintain your computer/tablet’s screen at eye level and place your device around an arm’s length away. Adjust it to prevent unnecessary neck and eye strain.
Ensure good air quality	Ensure your workplace is properly ventilated to avoid dry eyes. Use a humidifier to keep the ideal humidity level.
Get frequent eye exams	Schedule routine eye checks with an optometrist or ophthalmologist to track your eye health, detect any underlying conditions, and adjust your vision correction when necessary.
Refresh your eyes by blinking	Make a conscious effort to blink more frequently when using screens. Blinking helps maintain eye lubrication and comfort.
Apply relaxation techniques	Include relaxation techniques like deep breathing, meditation, or gentle eye exercises to ease tension in the eye muscles and encourage overall relaxation.

Schedule an appointment at Gleneagles Hospitals

Keep in mind that your eye health is important, so take the vital steps to keep them refreshed in this digital era. Get in touch with us to schedule an appointment today for a consultation, or visit our Ophthalmology Department at your nearest Gleneagles Hospital.