Tips for Reducing Eye Strain During Screen Time
Occasional eye massages can reap various health benefits. Some people do it for softening and preventing wrinkles, while others may massage their eyes to relieve sinus pressure. Another advantage of massaging your eyes is that it can help reduce headaches, including tension headaches, which are one of the most common headaches and can be caused by eye strain.
While many factors can cause eye strain and headaches, one of the most prominent causes of eyestrain today is overexposure to digital screens. As we rely increasingly on digital devices for work and entertainment, it can be easy to overlook proper eye care and prevent digital eye strain. Below, we’ll look at some eye massage tips for handling digital eye strain:
Eye massages and eye strain
One of the ways eye massages can help deal with eye strain and other symptoms is that they help increase blood circulation. This generates enough healthy blood flow to keep your eyes and surrounding tissues healthier. Eye massages can also help relieve symptoms of dry eyes, a common side effect of too much digital screen time.
A study evaluating the effectiveness of eye massages found that there is a significant difference in the iris before and after the eye massage therapy. Doing eye exercises can help protect the eyes, provide soothing effects, and relieve eye strain in the short term.
Recent studies showed evidence that eye diseases such as dry eye diseases, myopia, and digital eye syndrome are closely related to eye fatigue, which can be relieved by eye massage therapy. Below, we’ll look at some eye massage tips to help handle eye fatigue and other symptoms of digital eye strain:
Eye socket bones
Massaging your eye socket bones and down the bridge of your nose can help increase blood circulation, providing more oxygen and nutrients to the red blood cells around your eyes. This helps keep your eyes rejuvenated and healthy during long periods of screen time.
Pressure points on your temples
Pressing on the pressure points under your brow bone and at your temples can help stimulate different areas of your facial muscles, which are responsible for squinting and blinking. This lubricates your eyes while preventing blurry vision and dizziness over time.
Between your eyes
Lastly, gently pressing the area between your eyes, above the inner corners, can help relieve pressure and keep your eyes focused. This can help relieve redness, itch, eye pain, and headaches.
Tips to reduce digital eye strain
To reduce digital eye strain, try massaging your eye socket bones, temples, and the area between your eyes. These techniques improve circulation, relieve tension, and reduce symptoms like dryness and headaches. Regular eye massages can also support healthier vision, especially for those spending long hours in front of screens.
Other tips to handle eye strain
Finally, while eye massages can help keep your eyes healthy during or after excessive screen time, investing in preemptive eye care is also good.
Wearing blue light glasses when spending long periods in front of digital screens can help filter and reduce blue light while allowing essential visible light to pass through. These glasses can help enhance the vision experience and reduce distracting reflections. More importantly, it can help reduce the effects of digital eye strain.
It can also help to invest in adequate lighting when spending a lot of time in front of screens. Monitor light bars help reduce eye strain and make it easier for you to see what’s on-screen without squinting. Light bars can also improve your viewing experience by reducing glare, ensuring you can always see using controllable smart assistants.
Ultimately, it’s worth learning how to massage and care for your eyes in this digital age. Aside from reducing digital eye strain, proper eye care can also prevent other health issues, such as headaches and dizziness. To boost your eye protection, you can also invest in tools such as blue light glasses and light bars to help maintain good eye health.
Frequently Asked Questions
Eye strain, also called asthenopia, often happens when your eyes are overworked due to long hours of screen use, reading, or detailed tasks. Signs you might have eye strain include:
- Headaches focused around or behind your eyes.
- Blurred or double vision.
- Dry, itchy, or watery eyes.
- Increased light sensitivity.
- A feeling of heavy or tired eyelids.
- Neck, shoulder, or back pain from poor posture while focusing.
These symptoms usually worsen after prolonged tasks that require intense focus, such as using digital devices or reading in poor lighting.
Remedial strategies for easing eye strain include:
- Follow the 20-20-20 Rule: Every 20 minutes, take a 20-second break to look at something 20 feet away.
- Blink Regularly: Helps keep your eyes lubricated.
- Screen Adjustments: Ensure brightness, contrast, and text size are comfortable.
- Blue Light Protection: Use blue light filters on screens or wear blue-light-blocking glasses.
- Improve Lighting: Reduce glare and make sure your workspace is well-lit.
- Warm Compresses: A warm cloth over your eyes can relax strained muscles.
- Gentle Eye Massage: Regular eye massages can relieve muscle tension and promote relaxation.
Incorporating eye massages into your self-care routine offers several benefits:
- Alleviates Eye Strain: Helps reduce fatigue caused by long hours of focusing.
- Boosts Circulation: Improves blood flow, reducing puffiness and dark circles.
- Relieves Tension Headaches: Especially those caused by tight eye and forehead muscles.
- Promotes Relaxation: Eases muscle tension and aids overall stress relief.
- Combats Dryness: Stimulates tear production, reducing dryness and irritation.
Eye massages can also help alleviate sinus pressure and promote lymphatic drainage around the eyes.
Yes! Simple exercises can reduce digital eye strain and improve eye comfort:
- Palming: Warm your hands by rubbing them together, then cup them over closed eyes for a minute to relax eye muscles.
- Eye Rolling: Slowly roll your eyes in a circular motion, clockwise and counterclockwise.
- Focus Switching: Alternate focusing on a nearby object (e.g., 30 cm away) and a distant object for 10 seconds each.
- Figure 8s: Trace an imaginary figure 8 with your eyes to improve flexibility.
- Blinking Exercises: Blink deliberately and slowly for one minute to lubricate your eyes.
While eye massages can’t directly correct conditions like myopia or astigmatism, they offer indirect benefits for eye health, such as:
- Reducing Eye Fatigue: Helps prevent temporary blurriness caused by tired eyes.
- Enhancing Circulation: Supports overall eye health.
- Relieving Tension: Promotes clearer vision when eye muscles are relaxed.
Regular relaxation techniques, combined with proper care and rest, help maintain healthy vision and prevent strain-related discomfort.
