Eye strain occurs when your eyes get tired due to intense use, such as working on a computer, reading, or driving. It can result in discomfort, headache, blurred vision, dry eyes, and other symptoms. Although it is usually not serious, eyestrain can affect your quality of life and productivity.
Eyestrain can be caused by several factors, such as:
Poor lighting: Working in a dim or bright environment can strain your eyes, as they have to adjust to the contrast and glare.
Digital devices: When you stare at a screen for an extended period of time, your eyes are constantly focusing and refocusing, resulting in fatigue and dryness. You are more likely to experience this when you have multiple screens, a small font size, or a screen that is too close or too far away.
Reading: Reading for a long time, especially in small print or without proper glasses, can make your eyes work harder and cause eyestrain.
Driving: Driving for hours, especially at night or in bad weather, can expose your eyes to bright lights, glare, and changing road conditions, which can cause eyestrain.
Some eye conditions, such as nearsightedness, farsightedness, astigmatism, presbyopia, or dry eye syndrome, can increase the risk of eyestrain.
Eyestrain can cause various symptoms, such as:
Sore, tired, burning, or itching eyes
Watery or dry eyes
Blurred or double vision
Headache
Neck, shoulder, or back pain
Sensitivity to light
Difficulty concentrating
Feeling of pressure or heaviness in the eyes
The diagnosis of eyestrain usually depends on your symptoms and your history of eye use. In addition to checking your vision, eye movement, eye alignment, and eye pressure, your doctor may also perform a physical examination of your eyes. Occasionally, your doctor may refer you to an eye specialist (ophthalmologist or optometrist) to undergo further tests.
Eyestrain can be treated by addressing the underlying cause and relieving the symptoms. Some common treatments include:
Adapting your environment: You can improve your lighting, reduce glare, adjust your screen settings, and place your screen, keyboard, and chair at a comfortable distance and height. Use a humidifier or artificial tears to moisten your eyes.
Taking breaks: You can follow the 20-20-20 rule, which means taking breaks every 20 minutes, looking at something 20 feet away for 20 seconds, and blinking frequently. Additionally, you can roll your eyes, close and open your eyes, or focus on different distances to practice eye exercises.
Using glasses or contact lenses: If you have a vision problem, you can wear glasses or contact lenses prescribed for your needs. You can also use special glasses or lenses that block blue light, filter glare, or magnify text.
Cold compresses or warm washcloths can soothe your eyes and reduce inflammation if you have dry eyes. You can also use eye drops or ointments to lubricate your eyes.
Taking medication: If you have a headache or pain, you can take over-the-counter pain relievers, such as ibuprofen or acetaminophen. However, you should avoid using them for a long time, as they can cause side effects. If you suffer from a medical condition or are pregnant or breastfeeding, you should always consult your doctor before taking any medication.
Eyestrain can be prevented by taking care of your eyes and avoiding excessive or prolonged eye use. Some preventive measures include:
If you have a family history of eye disease or have vision problems, you should have your eyes checked at least once a year. This can help detect and correct any eye problems that can cause eyestrain.
You should eat a balanced diet that consists of fruits, vegetables, whole grains, lean proteins, and healthy fats. As well as drinking plenty of water and limiting your caffeine, alcohol, and tobacco intake, these products can nourish and prevent dryness and dehydration in your eyes.
As much as possible, try to avoid using your screen before bedtime. This will allow your eyes to rest and recover from the day's activities.
Meditation, yoga, breathing exercises, and listening to music can help you manage stress and improve your mood and mental health, which can also benefit your eyes.
You can treat and prevent eyestrain easily, as it is a common and harmless condition. If you experience severe or persistent symptoms, or if your vision changes, you should consult your doctor as soon as possible because it may indicate a more serious condition. Don't forget that your eyes are precious.
