Eye strain often occurs after extended periods of intense focus on activities like staring at computer screens, reading, or driving. It can manifest in various symptoms, most commonly dry eyes, headaches, and blurred vision. Implementing the following eye care tips can help manage these symptoms.
Follow the 20-20-20 rule.
A simple way to prevent eye strain is to limit the time spent focusing on any single activity. The 20-20-20 rule suggests resting your eyes for at least 20 seconds every 20 minutes by looking at something 20 feet (about 6 meters) away. Balance work with other activities that require less visual focus, like taking a short walk during your lunch break if you've been working on a computer all morning.
Maintain proper viewing distance.
Maintaining a proper distance and posture while working on digital devices is crucial. Ensure your eyes are about 50-70 cm away from the computer screen, with the screen at eye level or slightly below.
Practice eye yoga.
Eye yoga can strengthen and tone the muscles that support vision. It also helps manage stress levels and reduces eye fatigue.
How to practice: Sit comfortably with your back straight. Place a candle at eye level, about 90 cm away. Light the candle and focus your gaze on the flame without blinking for as long as possible. When your eyes start to water or feel tired, close them and visualize the flame in your mind. Repeat this exercise for 2 to 3 minutes daily.
Read and work in proper lighting.
Inadequate lighting, whether too dim or too bright, can contribute to eye strain. Choose well-lit areas for reading and working.
Use eye drops.
Continuously looking at screens for extended periods significantly reduces the blink rate. This can lead to dry and irritated eyes. Using artificial tears can help. Blinking more frequently while viewing digital screens can also prevent this.
Rest your eyes.
If your eyes feel heavy or painful, rest them by closing them and relaxing your mind. Maintain this state for a few minutes until you feel more comfortable.
Use appropriate eyewear.
Contact lenses, specialized devices, or eye therapy can help relax your eyes. Consult a doctor for advice on suitable eyewear.
These methods for reducing eye strain are simple, easy to apply, and non-invasive. However, persistent eye strain can indicate underlying vision problems. If you experience prolonged eye discomfort, consult an ophthalmologist.
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