How to reduce eye strain: Do your eyes feel tired, dry, or heavy after a day on the laptop, or after a long scroll on your phone? You’re not alone. In our screen-heavy lives, eye strain is one of the most common complaints.
Whether you’re working, studying, gaming, or binge-watching, your eyes are doing overtime. However, a few simple habits can ease the strain and keep your vision more comfortable.
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What is eye strain?
Eye strain is fatigue from intense visual work. It isn’t usually serious, but it can make everyday tasks uncomfortable. It’s often triggered by hours of screen time, reading without breaks, long-distance driving (especially at night), or working in dim or overly bright lighting.
What are the symptoms of eye strain?
- Tired, heavy, or burning eyes
- Dry or watery eyes
- Blurred or double vision
- Headaches around the eyes or forehead
- Trouble focusing
- Neck and shoulder pain from poor posture
What causes eye strain?
Spending too much time on your phones, tablets, or computers keeps your eyes locked in constant focus. Poor lighting (too dim or too bright), sitting too close to the screen, and slouching strain both your eyes and neck. Not wearing the glasses you need makes your eyes work harder, and skipping regular breaks lets fatigue build up.
How to reduce eye strain?
- Follow the 20–20–20 rule: Every 20 minutes, look at something about 20 feet away for at least 20 seconds. Set a phone reminder until it becomes a habit. This relaxes eye muscles and cuts fatigue.
- Blink more: Screen use halves your blink rate, causing dryness and irritation. Make a point to blink consciously; if your eyes still feel dry, consider lubricating eye drops.
- Tune your screen: Match screen brightness to the room, bump up font size instead of squinting, and use night mode or blue-light filters in the evening.
- Fix the lighting: Reduce glare from overhead lights and windows. Use indirect light instead of harsh bulbs, and read with a desk lamp rather than relying on dim ambient lighting.
- Manage screen time: You don’t need to quit screens, just use them smarter. Set limits on recreational scrolling, try digital detox in evenings, and swap some reading for audiobooks to give your eyes a break.
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When to visit a doctor?
Most eye strain is temporary, but book an eye exam urgently if you have persistent blurred or double vision, severe headaches or eye pain, any sudden change in sight, or redness that doesn’t settle.
Eye strain is a modern lifestyle problem. Simple tweaks like blinking more, adjusting screen settings, improving lighting, and taking regular 20–20–20 breaks can make a big difference.