This article was medically reviewed by Theodore Leng, MD. Dr. Leng is a board certified Ophthalmologist and Vitreoretinal Surgeon and an Assistant Professor of Ophthalmology at Stanford University. He completed his MD and Vitreoretinal Surgical Fellowship at Stanford University in 2010. Dr. Leng is a Fellow of the American Academy of Ophthalmology and the American College of Surgeons. He is also a member of the Association for Research in Vision and Ophthalmology, the Retina Society, the Macula Society, the Vit-Buckle Society, as well as the American Society of Retina Specialists. He received the Honor Award by the American Society of Retina Specialists in 2019.
There are 7 references cited in this article, which can be found at the bottom of the page.
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In today's day and age, especially with all the exposure to computer screens at work and at home, your eyes can get sore and strained. Fortunately, there are some solutions to help your eyes relax and feel better.
Steps
Trying Eye Exercises
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1Close your eyes. Do this sitting up to prevent yourself from falling asleep. Close them as tightly as you can to help your eyes relax.
- Hold this position for a few seconds, and then quickly open your eyes. Repeat it three to five times to help your eyes relax.
- After doing it quickly a few times, close your eyes very tightly and hold the pose for about a minute. Focus on your breathing to help you relax even further.
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2Rub your eyes while they are closed. Rub your eyes very gently with your fingertips, as if almost tickling them. Then, cover your eyes completely with the palms of your hand to block out any light. Make sure your hands are clean before doing this, and wash them if necessary, to prevent picking up an infection.[1]
- Rubbing your eyes can help to relax them, and following this with total darkness can have a very soothing effect.
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3Use your palms to apply heat to your eyes. Your eyes are very sensitive so not much heat is required to have a noticeable impact. Simply rub the palms of your hands together to create friction, and then gently place your warm hands over your eyes while they are closed. The heat can have a very soothing effect.[2]
- Note to always wash your hands first to prevent the spread of infection (as touching your hands to your eyes without washing them first is one of the fastest ways to catch a cold).[3]
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4Try relaxation eye exercises. There are a number of exercises you can try to help your eyes relax. Not all of these work for everyone, but by trial and error you can see which ones work for you.[4]
- Try blinking. Particularly when looking at a computer screen, which can be straining on the eyes, practice blinking every four seconds. See if this helps to relax your eyes.
- Roll your eyes. Close your eyes, and then roll your eyes in all directions. This can provide a very relaxing sensation, almost like a massage, and also can ease the tension in your eye muscles.
- Try "visual scanning." Especially if you have been focusing on close-up objects like a computer screen for a long time, spend some time focusing on far away objects. Look to the corners of the room and take note of the visual detail of your surroundings (this is called "scanning").
Trying Work and Lifestyle Modifications
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1Take a break.[5] Especially if you do large amounts of computer work during your day, it can take a toll on your eyes. It is exhausting for your eyes to focus on the screen for long periods of time, but unfortunately, it can be hard to escape in today's day and age. Stand up and take a walk around during lunch break to give your eyes a chance to look around and focus on other things without having a screen right in front of them. This will make it much more manageable to get through your day with less strain on your eyes.
- Give your eyes a break by following the 20-20-20 rule. Every 20 minutes look at an object at least 20 feet away for 20 seconds.
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2Limit screen time.[6] Since the main culprit for eye strain is today's culture is time spent in front of a computer, a TV, a cell phone, or another device with a screen, finding alternatives such as reading a paper book rather than reading on your iPad can be a huge help.
- Also, to reduce the harmful effects of screen time that cannot be avoided (such as on your computer at work), try positioning the screen lower and using an anti-glare screen to diminish the strain on your eyes.
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3Wash your eyes with cold water frequently. Try this once in the morning, once in the evening, and any time during the day that you feel your eyes are particularly sore or strained. Cold water has a soothing effect that can help your eyes to relax.
- Another option is to apply cold cucumber slices over each eye, and to leave them on for 5-10 minutes. The coolness, as well as the chance to relax your eyes by keeping them shut, can make a noticeable difference.[7]
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4See a doctor. If you are having continued eye strain that is bothering you in your day-to-day life, consult your physician. It is possible that you have a vision problem, or another eye condition, that may be contributing to the discomfort and/or tension you feel. It is always better to be safe rather than sorry, and to see a doctor to ensure that nothing more serious is going on (as well as to obtain appropriate medical treatment if needed).[8]
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References
- ↑ https://visioneyeinstitute.com.au/eyematters/dangers-rubbing-eyes/
- ↑ https://yogainternational.com/article/view/4-yoga-exercises-for-eye-strain
- ↑ https://my.clevelandclinic.org/health/treatments/17474-a-simple-secret-for-staying-well-wash-your-hands
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4932063/
- ↑ https://nei.nih.gov/healthyeyes/eyehealthtips
- ↑ https://nei.nih.gov/healthyeyes/eyehealthtips
- ↑ https://www.huffpost.com/entry/puffy-eyes-undereyes-cucumbers-cures-remedies_n_1964329
- ↑ https://www.allaboutvision.com/cvs/irritated.htm
About This Article
The easiest way to relax your eyes is to close them for 3-second intervals 5 times in a row. After you’ve closed them 5 times, close them again and keep them shut for 1 minute. While your eyes are closed, focus on your breathing. Gently rub your closed eyes with your fingertips to soothe them and cover your eyes to block out the light around you. For more eye relaxing tips from our Medical reviewer, like how to limit your screen time, scroll down!
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
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