How to Reduce Eye Strain

Eye strain is a common problem today. It can happen for a number of reasons. Some common causes are lack of sleep, staring at digital devices for long stretches of time, reading in low light for a long time without taking a break, allergies, incorrect vision prescription, exposure to bright light and some kind of eye problem.

Eye strain can cause a lot of discomfort. Some of the symptoms are redness or irritation, difficulty focusing, dry or watery eyes, blurred or double vision, increased sensitivity to light, headaches and pain in the neck, shoulders or back.

Usually the symptoms do not occur in the morning, but appear when you do something causing the eyes to strain to focus.

Though there are many over-the-counter eye drops and medicines that can offer help, there are also many natural ways to alleviate eye strain.

Take Breaks :-

1. 1. The best way to prevent eye strain is to not use them as much.
   2. With your eyes that may be difficult to do.
   3. Luckily your eyes use more than one set of muscles. That means you can relax one set while using another.
   4. Shift your focus from near to far on a regular basis.

1. Shift focus from up close to at least 20 feet away.
2. If you are at your computer look out the window for a minute. If you are driving check your speedometer every so often.

Adjust Contrast :-

1. 1. Ensure there is good contrast with what you are looking at but reduce contrast for periphery.
   2. More contrast makes edges more discernible so the eyes don’t have to focus as much.
   3. But too much contrast with the surrounding area will cause strain through your peripheral vision.
   4. Keep overall lighting levels at a moderate level so there is good contrast around you but glare does not become a problem.
   5. Use task lighting to aid eyesight at specific tasks.

1. Adjust the contrast setting on monitors and screens to the best effect.
2. Use glasses or sunglasses with polarized lenses as they increase contrast and cut down on glare.

Reduce Glare :-

1. Reducing glare will dramatically reduce the strain on your eyes.
2. Use non-reflective interfaces whenever possible.
3. Like reading from paper instead of a computer screen.
4. When you have to use a screen make sure it is at a 90 degree angle from any direct light source.
5. Use indirect or reflective lighting whenever possible.
6. Try switching your monitor or TV to a flat screen technology. They are not as reflective.
7. Use anti-glare technology. Use an anti-glare filter on monitors.
8. Use anti-glare glasses when driving (especially at night) or working in general.

Adjust Color :-

1. Use full spectrum lighting. Lighting, like sunlight, that covers the visual spectrum makes things easier to see.
2. Adjust the color setting on monitors and screens. Some even allow you to adjust the color temperature.
3. Use a combination of florescent and incandescent lighting. Use full spectrum florescent bulbs. GE makes a bulb called “Reveal” that improves the color spectrum of incandescent bulbs dramatically.
4. Full spectrum lighting has the added benefit of fighting off the “winter blues.’

Warm Compress :-

A warm compress is another way to reduce eye strain. It will relax the muscles around your eyes, reduce strain and soothe dry eyes. It is also effective for reducing the pain swelling of an eye sty.

1. Dip a soft cloth in warm water and wring out the excess moisture.
2. Lie down comfortably, close your eyes and place the warm towel over your eyelids.
3. Relax and breathe slowly for 1 minute.
4. Change the washcloth and repeat the process 3 or 4 times.
5. Follow this treatment 1 or 2 times daily.

Eye Exercises :-

Regular eye exercises can alleviate eye strain. Exercise will improve blood circulation to the eyes, make the eye muscles more flexible, and improve focus and concentration.

1. Hold a pen or pencil at an arm’s length and focus on it. Slowly bring the object closer to your eyes, as long as you can focus on it clearly. Then move the object farther from your vision. Repeat 10 to 15 times.
2. Also, roll your eyes in clockwise and counter-clockwise directions for a few seconds. Take a break and blink your eyes. Repeat 4 or 5 times consecutively. Do this exercise every few hours.

Perform these eye exercises daily to prevent eye strain and enjoy good eyesight.

Cold Water :-

Cold water can also be very effective in relieving mild eye strain. It can improve blood circulation, relax tired muscles around your eyes, and reduce eye swelling and puffiness.

1. Splash some cold water on your face and closed eyes whenever your eyes feel strained or tired. It will have a quick relaxing impact on your eyes.
2. For a more concentrated remedy, dip a soft washcloth in cold water and wring out the extra moisture. Place the cold washcloth on your closed eyelids for 1 minute. Repeat as needed.
3. If you have puffiness along with strained eyes, use a cold compress. Wrap a few ice cubes in a clean cloth. Place it on your closed eyelids. The puffiness will decrease after 5 to 10 minutes of application.

Palming :-

Palming is great to relax strained eyes, especially while reading or spending too much time in front of your desktop, laptop or television screen. The main goal of palming is to create a restful state for your eyes so they do not become tired.

1. Sit up straight in a comfortable position.
2. Warm your hands by rubbing them together rapidly.
3. Close your eyes and place your warm palms over them, without applying pressure on the eyelids.
4. Relax and enjoy the darkness for about 30 seconds.
5. Slowly open your eyes and look around.
6. Repeat the process 3 to 5 times at a sitting.
7. Follow this technique frequently throughout the day.

Sunning :-

Sunning is another beneficial technique to relax strained and tired eyes. The vital life energies of the sun are good for your eyes. Sunning also will help your body produce vitamin D, which is important for your overall health. To avoid tanning, do your sunning between 8a.m. and 10a.m.

1. Stand in a sunny place in the early morning.
2. Close your eyes and allow the sunlight to fall on your eyelids.
3. Feel the warmth on your eyes and slowly move your eyes up and down, right to left and clockwise and counter-clockwise.
4. Repeat this process for a total of 5 minutes.
5. Follow it with palming.
6. Do this once daily.

Note: During sunning, don’t wear contact lens or glasses. Also, it is essential to do palming after sunning to derive the maximum benefit.