Many of us spend hours staring at screens, whether it’s for work, entertainment, or communication. Prolonged screen time can strain our eyes, leading to discomfort, dryness, and fatigue. Fortunately, there are several effective strategies to help relieve eye strain and maintain optimal eye health. Below are five practical ways to soothe your eyes after long hours in front of a screen:
1. Follow the 20-20-20 rule
One of the simplest and most effective methods to reduce eye strain is the 20-20-20 rule. Every 20 minutes, take a 20-second break and focus on an object at least 20 feet away. This practice helps to relax the eye muscles that are constantly focused on the screen and reduces fatigue. Setting a reminder on your phone or computer can help you remember to take these brief but important breaks.
2. Adjust your screen settings
Tweaking your screen settings can make a significant difference in reducing eye strain. Ensure that the brightness of your screen matches the lighting in your environment—too bright or too dim can both cause discomfort. Adjust the text size and contrast to suit your comfort level. Using blue light filters or apps that reduce blue light emission from your screen can also help, as blue light has been linked to eye strain and disrupted sleep patterns.
3. Practice the palming technique
Palming is a relaxation technique that can soothe tired eyes. To practice palming, sit comfortably and rub your hands together to generate warmth. Gently cup your palms over your closed eyes without applying pressure. Breathe deeply and relax for a minute or two. This technique helps to relax the eye muscles and can provide immediate relief from eye strain.
4. Stay hydrated and use artificial tears
Dry eyes are a common issue for those who spend long periods on screens. To combat dryness, make sure to drink plenty of water throughout the day. Keeping your body hydrated helps maintain moisture in your eyes. Additionally, consider using artificial tears or lubricating eye drops to keep your eyes moist and comfortable. Opt for preservative-free drops if you use them frequently.
5. Maintain proper ergonomics
Your workstation setup plays a crucial role in reducing eye strain. Position your screen so that it is about an arm’s length away and the top of the screen is at or slightly below eye level. This helps to ensure a comfortable viewing angle and reduces the need to squint or strain your eyes. Ensure that your chair and desk are at the right height to support good posture, which can also impact your eye comfort.