Eyestrain is a complaint that many people experience these days. Eyestrain is mainly caused by staring at computer screens, tablets and cellphones for too long. Staring at the same point for a long time will strain the ciliary muscles of the eye, resulting in tired eyes and temporarily blurry vision. Tired eyes in children may even trigger nearsightedness. Nearsightedness occurs due to a decrease in the accommodation power of the eye muscles which triggers the lens of the eye to turn flatter. Fortunately, there are many ways to avoid this condition, and most of them cost little or are even free.
Step
Method 1 of 3: Relaxing the Eyes
Step 1. Use the 20-20-20 rule
When using a computer, rest your eyes for at least 20 seconds by looking at an object 20 feet (about 6 m) away, after using the computer for 20 minutes. If you have a window near you, looking outside is also a good option.
Alternatively, shift your gaze from a near object to a distant object every 10 seconds at least 10 times to exercise the eye muscles for a moment
Step 2. Blink more often
Some cases of eye fatigue are caused by a lack of blinking frequency when the eyes focus on an object, such as a computer screen. Try to be aware of the frequency of blinking your eyes during work, and blink more often.
Step 3. Roll your eyes
Closing and then rolling your eyes can help lubricate them. This method can also help relax tense muscles.
Close your eyes and move in a circle. Rotate the eye clockwise, then counterclockwise. This exercise is not only beneficial for relaxing the eyes, but also feels comfortable for the eyes
Step 4. Look around the room
After a long time focusing on the computer screen, take a break and look around the room slowly. That way, your eyes will continue to move and see other objects at different distances from you.
Step 5. Move your eyes closed
Close your eyes and point your eyes upwards as far as you are comfortable. Hold your eyes for a moment, then look down with your eyes still closed.
- Repeat several times then rest your eyes for a few moments.
- Next, close your eyes as before, and move them right and left. Repeat.
Step 6. Warm your eyes
The eye muscles are like springs which should not be allowed to stretch for too long. Otherwise, its ability to return to its original form will decrease. To prevent this, there are several things you can do to relax your eyes. You can warm your eyes using the heat from your palms. Here's how:
- Rub both palms until they feel warm.
- Close your eyes.
- Place your palms on each eye and let it sit for a few minutes.
- Rewarm your palms as needed.
Method 2 of 3: Changing the Work Environment
Step 1. Reposition the computer screen
The angle you look at the screen greatly affects eye strain. Start by adjusting the position of the screen so that it is slightly lower than your eyes.
- In particular, the top of the computer screen should be at eye level when looking straight ahead.
- This angle allows for a more natural neck position, and reduces eye strain.
Step 2. Reposition your face
Try to position your face as far from the computer screen as possible, with a distance of about 50-100 cm.
- This method may seem like it makes the eyes have to work harder, but the eyes will be more relaxed at this distance.
- To read a computer screen at this distance, you would need a larger screen and font size.
Step 3. Adjust screen contrast and brightness
Reduce the brightness of the screen, and conversely, increase the contrast. That way, your screen will be more comfortable for the eyes.
- A screen that is too bright is uncomfortable for the eyes.
- Meanwhile, the screen contrast is too low so that the black and white colors are not clearly different, it is also uncomfortable for the eyes. This condition causes the eyes to have to work harder to distinguish between the two and worsens eye fatigue.
Step 4. Clean your computer screen
Clean the computer screen to remove adhering electrostatic particles. These particles can be pushed into the eye and cause irritation and eye fatigue. Cleaning the computer screen can also reduce the glare from the computer screen.
Wipe a clean cloth that has been sprayed with an antistatic solution on your computer screen every day
Step 5. Adjust the lighting of the room
You should try to create an environment with lighting similar to that of a computer screen. The ideal workspace should be equipped with soft lighting, little natural light, and no fluorescent lighting, as well as fixtures that do not reflect too much light.
- Try to set the right lighting in the room. Use the unit of lux or measure of light passing through a surface to determine this. Lux is the standard unit of light. A standard workspace should be illuminated with light of about 500 lux. The description on the bulb's packaging should help you determine the correct exposure in lux units.
- Replacing light bulbs and window curtains in the office may relieve eye fatigue.
- If you can't adjust the lighting, just adjust the color of your computer screen. You do this by adjusting the color temperature of the screen. Often times, reducing blue can reduce eye fatigue. On computers running Windows, you can adjust the screen color using the control panel.
- There is software that can change the color of the screen automatically based on the time of day and adjust it to changes in natural light. One of them is f.lux. This software will help you more easily see the computer screen in low light or at night.
Step 6. Reduce the glare
The beam of light from a computer screen that pierces the eyes can also cause eye fatigue. If you can't adjust the lighting in your workspace, consider buying an anti-glare screen or anti-glare glasses to wear.
- Anti-glare screens are also useful for keeping your work confidential. This screen will make it difficult for anyone who is not directly facing the screen to see what is displayed there.
- Anti-glare screens for desk computers are easier to obtain than for laptops.
Step 7. Use a nicer screen
Consider buying a high-resolution computer screen. Such screens are often more pleasing to the eye.
- Lighting on older computer screens tends to be more unstable. Meanwhile, the newer high-resolution screens offer more stable lighting. Unstable lighting can make eye fatigue worse.
- Older computer screens are also slower to adjust to lighting. As a result, your eyes constantly have to adjust each time an image is displayed on the screen.
Step 8. Change the position of your work materials
Changes in eye gaze that aren't practiced as an exercise can make eye fatigue worse and lead to frustration. To avoid this, buy shelves for your books and papers so they are easy to find. Place this shelf right next to the computer screen so your eyes don't have to be distracted too often.
- Constantly looking away requires the eye to change its focus repeatedly on different reading material.
- However, if the working materials are placed close to each other, your eyes do not have to change their focus.
- If you can practice typing without looking, that's even better. You can keep your eyes on the workflow as you type, and reduce the time you spend looking at the screen.
Method 3 of 3: Overcome Eye Fatigue
Step 1. Rest
If you experience eye fatigue that is very uncomfortable or affects your vision, stop staring at the computer screen immediately and stay away from bright lights. If possible, go outside for natural light. Alternatively, dimming the room lights and resting your eyes from bright light may also make your eyes feel more comfortable.
Step 2. Buy glasses
Your eyes will get even more tired if you need glasses, but don't have them yet, or if your lenses don't fit anymore. Make sure the glasses you wear are suitable for your eye conditions. That way, your eyes don't have to work harder than they need to.
- If you wear glasses with bifocal lenses, try tilting your head while using the computer. Consult an ophthalmologist to see if progressive lenses are more suitable for you.
- Specific computer glasses may also be useful, but must be prescribed by an ophthalmologist. These glasses are useful for lightening the work of the eyes so as to reduce eye fatigue.
- In addition, buying a lens with an anti-glare coating will also reduce the glare of the monitor screen. For those who don't need visual aids, flat-lensed glasses with an anti-glare coating are also available.
- Look for glasses with a special tint for computers. Some glasses are coated with a soft pink color that helps reduce glare on computer screens, while others have a coating that can block the entry of blue light waves that cause eye fatigue.
Step 3. Visit a doctor
If your symptoms get worse, or don't go away, ask someone to contact your doctor and seek immediate medical attention.
- If you experience frequent eye fatigue, you may want to see a doctor immediately. Your eyes may have to be checked to see if you are wearing glasses with the right lenses.
- You may need to switch to bifocals or other glasses to reduce this problem.
- You may also experience migraines, which are severe headaches and should be treated medically. This problem should also be diagnosed so that you can identify the trigger and avoid it.
Tips
- Sufficient body fluid needs. Dry eyes can trigger eye fatigue. A powerful way to prevent these two conditions is to drink 8-10 glasses of water every day.
- Use artificial tears when your eyes feel dry.
- To prevent dry eyes while working indoors, use an air purifier to filter dust and a humidifier to humidify the air.
Warning
- Severe eye fatigue, or eye fatigue accompanied by headaches, migraines, or blurred vision should be treated by a doctor. Visit a doctor or emergency room near you.
- Just like other body muscles, eye muscles must also be trained, as well as rest by reducing light. Consult and ask your doctor for help if you still experience tired eyes after using the above methods. Your eyes may feel sore and tense, so you should see a doctor immediately.
