reduce eye strain

Computer Eyestrain or Digital Eye Strain has become a common problem due to everyday use of digital screens. All the electronic devices like laptop, smartphones, tablets, e-readers can cause significant eyestrain, fatigue and dry eyes. Dry eyes can cause inflammation and (sometimes permanent) damage to the surface of the eye.

If you feel burning sensation, eye redness, itching, heavy eyes, fatigue eyes, dryness in the full eye, you are affected by eye strain. To prevent eye strain follow these tips to help you minimize the effects of looking at the screen for prolonged periods.

  1. Give Rest to Your Eyes

If you are spending most of the time on your computer, laptop or smartphones, you will most probably feel the effects of digital eye strain. Try giving some rest to your eye after every 15-20 minutes. You can close your eyes to help them replenish the moisture. Try to look at a distant object to maintain the balance of your eye muscles.

To help you remember you can practice 20-20-20 Rule. 
Every 20 minutes, look at something 20 feet away for 20 seconds.

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  1. Perform Eye Exercises

To help you relax your eyes after looking at the screen for many hours, there are various eye exercises you can do to help you keep the eyes from overworking.

  1. Palming:- Rub your hands for 15-20 seconds until you feel fingertips fill warm, then place your hands on your eyes with fingertips resting on your forehead.
  2. Eye Rolling:- This is another exercise excellent exercise for your eye. Slowly circle your eyes in a clockwise direction for three times forming a large circle as you can and take rest, perform the same operation in the anti-clockwise direction.
  1. Establish Proper Distance

Your eye should be parallel to the screen, or it should be below. There should be any reflection coming from the screen to your eyes because it will create extra stress on your eye muscles to capture the fonts and views. Work on the computer from a distance of 25-30 inch as it is perfect in reducing stress on the eye.

  1. Get Specialized Glasses

If you are working on the computer for a long time, you might want to consider investing in special glasses that help reduce the effects of staring at a screen. There are special glasses that are specifically tinted to reduce glare and thus help keep your eyes from over straining.

  1. Adjust Brightness

The brightness and close distance of the screen can be a big factor in making your eyes strain too much. The brightness of your screen should match or lower to your surrounding area. You should also balance the colour temperature to reduce to relax your eyes.


Hiring a yoga instructor can give you a better result. If you are living in Delhi NCR, it will be easy for you to book an experienced yoga instructor at home via your mobile.

Photo by Nonsap Visuals on Unsplash

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