Do you spend a large amount of time looking at electronic devices be it a computer or your smartphone? These visually intense activities along with others like driving, reading can strain your eyes and cause headache and blurry vision. Results of eye strain can also include light sensitivity, pain in the neck and shoulder, trouble concentrating, and itchy or burning eyes.
We have listed down some exercises and ways that can give you relief from painful computer vision syndrome and eye fatigue.
Tips to Relax Your Eyes
The Clock Exercise
For this exercise, imagine a large analog clock placed a few feet away from you. Keeping your head still, move your eyes to 9 on the imaginary clock and then to 3. Keep on moving your eyes to the opposite pairs of the imaginary clock – 10/4, 11/5, 12/6, and so on. Try to hold your gaze for 1 to 2 seconds on each number before you move on to the next one.
Continue this exercise for 4 to 5 minutes to relieve strain on overworked eye muscles. It will also help you avoid headaches and eye pain.
Warm & Cold Water Compresses
Dip a soft clean cloth into lukewarm water or cold water and put it over your eyelids for a couple of minutes. Warm water relaxes your eyes and cold water reduces any puffiness around your eyes caused by eye strain. These Warm and cold compresses are easy to do and show results instantly so do try them.
The 20-20-20 Rule
The 20-20-20 Rule is, after every 20 minutes spending on screen, you should take 20 seconds focusing on an object that’s placed about 20 feet away. This rule does wonder in avoiding dry eyes and eye strains as it gives your eyes a much-needed break every 20 minutes. There are many apps available o remind you to follow this rule every 20 minutes.
Apply heat to your eyes using your palms.
Your eyes are extremely sensitive but little heat is not harmful rather can give a very soothing effect. For this, rub the palms of your hands together to create friction. Once your hands are warm, close your eyes and put your hand over them. This will relax your eyes instantly.
Screen Ergonomics
The American Optometric Association recommends some rules to follow when it comes to your computer to avoid eye strain. The rules are:
- Placing your computer monitors 20 to 28 inches, or 50-70 cm away from your eyes.
- The top of the computer should be at eye level or right below so it’s comfortable for your eyes.
- Use Glare filters to reduce the amount of glare produced by digital devices to improve your viewing experience.
Your sitting posture is also important, place your chair in such a way your feet are flat on the floor or use an angled footrest for comfort.
Optimize your Eyewear special lenses.
Researchers agree that blue light from LED devices like your smartphone or laptop holds back the body’s production of sleep-inducing melatonin causing sleeplessness along with eye strain and headache. Blue light glasses or Anti Reflect glasses can protect your eyes from harmful blue light.
For any eye-related problems call 817-741-1073 to make an appointment at Advanced Eye Clinic or contact us today.
