Eye Fatigue: Everyday habits that will keep your eyes fresh and sharp

Our eyes mirror the world for us and give us the most beautiful sights we can experience. However, not taking enough or good care of them can sometimes leave them tired. With the rise of

screen time

in our daily lives,

eye fatigue

is a common concern. A few lifestyle modifications can significantly enhance how fresh and sharp our eyes feel.

Keep devices at distance

The distance between the screen and your eyes is an important factor to consider.

Blinking

rate is 16 to 18 times a minute in normal individuals, which is reduced to 2 to 3 times when working on computers. Maintaining the screen at arm’s length with the top edge of the display at eye level will help alleviate the strain on the muscles responsible for focusing. This will help in reducing eye discomfort.

Take screentime break

According to Dr. Ananth Bhandary, HOD, Consultant, Department of Ophthalmology, Ramaiah Memorial Hospital, “Regular screen breaks are essential. Stand up, stretch, and change your focus by shifting your gaze to different distances, as this helps counteract the stress that builds up when staring at a screen for extended periods.”

Eye care reminders

Blinking is another important but frequently disregarded component of eye care. Our blink rate naturally drops when we use digital devices, resulting in dry and itchy eyes. To keep your eyes pleasant and lubricated, you should consciously blink more frequently. So a small post chit with THINK AND BLINK written on it and stuck near the computer will remind you to blink more to prevent dryness. If you suffer from persistent dryness or irritation, consider using gel-based eye drops for extra relief.

Sleep well

A good night’s rest so that the eyes and the body are well rested is very important. Late nights and looking at mobile screens or other screens late into the night will lead to eye fatigue as well as compromise on the sleep eyes. So, sleep well at night so that in the morning, eyes and brain are both refreshed and rested.

Use eyedrops

Colder temperatures during the winter months can cause dryness in the eyes, and sitting in front of screens the whole day can also cause dryness in the eyes. So, some form of tear supplement, eyedrop, can be applied.

Blink your eyes

According to Dr. Vanuli Bajpai, ophthalmologist, Manipal Hospital, Dwarka, “While sitting in front of screens, repeated blinking is to be ensured and remembered, as the number of times we blink in a minute, which is called the blink rate, decreases drastically when we are staring at screens. And remembering to blink frequently can help alleviate the dryness that happens because of the staring.”

Follow the 20-20–20 rule

Other than screen positioning, there is a

20-20-20 rule

that all of us should adopt. Every 20 minutes, a short break of a few seconds is required to keep the eyes well-rested while working. During that break, we can either close our eyes or look into the distance so that the eyes are intermittently rested while spending long hours in front of digital screens.This little break allows your concentrating muscles to relax, keeping them from becoming stiff and exhausted, which is one of the leading causes of eye strain.

Spend the time outdoors

And specially for kids, sometimes spending outside during the day for half an hour to one hour is most important in managing and preventing the onset or rapid increase of myopia, which is seen in childhood, and especially with this digital age and online classes and a lot of screen time pockets, sometimes spending outdoors is very important along with exposure to sunlight.

Get your eyes tested

Also, a

routine eye checkup

at least once a year for people who use glasses and once in 6 months for children is important to get screened for any eye problems and to also keep check on any changes in eye power that may be required. People with systemic disorders like diabetes and hypertension need to get their eyes checked regularly, at least once a year. People after 50 years of age should also get routine eye check-ups done with an ophthalmologist to screen for any diseases that might come with age. People with family history of eye problems should also get routine eye check-ups done with their ophthalmologist to look for any early signs of diseases that might need management.
The most important thing that we can do to keep our eyes rested and sharp is first of all to get an eye check-up done and to see if there is any need for glasses, especially for people who spend long hours in front of digital screens. Any small power, if present, is also important, as it can lead to fatigue due to long hours on the screen. So, any refractive error or need for glasses should be corrected by wearing glasses at least while working, which will cut down on the eyestrain.