The 3 Proven Solutions for Eyestrain Relief

Last updated December 1, 2023

Eyestrain struggle is real.

With every hour that passes behind a screen—from social media scrolling, streaming TV, zoom calls, emails, and even reading from our devices (when are we not looking at screens?)—we’re compounding our eyestrain.

Eyestrain symptoms (according to Mayo Clinic) include:

  • Sore, tired, burning or itching eyes
  • Watery or dry eyes
  • Blurred or double vision
  • Headache
  • Sore neck, shoulders or back
  • Increased sensitivity to light
  • Difficulty concentrating
  • Feeling that you cannot keep your eyes open

Did you know? Instagram’s data shows that the average IG user scrolls more in a day than the entire height of the Statue of Liberty. Think about that—we scroll more than 300 feet or 3,660 inches each day. #fingergymnastics

So, with screens being a staple in our lives, how can we get eyestrain relief?

Three Proven Tips for Eyestrain Relief

Here are three quick proven tips to give your eyes the break they’re begging for.

1. Step away from your screen for eyestrain relief.

Whether you can spare a minute to step outside, gaze out a window or just lookup for a few seconds to see what’s happening across the room, the American Optometric Association suggests that for every 20 minutes of computer viewing, look into the distance for 20 seconds to allow the eyes a chance to refocus.

Eyestrain relief extra credit: 

Maximize relief by heading to a tropical beach on a wellness getaway or hike in a national park forest gazing far out onto natural beauty. The further into the distance you can see, the healthier it is for your eyes (and health).

2. Join the blue-light blocking movement. 

While these glasses don’t directly give eyestrain relief, blocking blue light ensures you’re not interfering with your melatonin production (a.k.a. sleep quality).

So, while it’s suggested to wear at least the last two hours before bed, it’s helpful to keep them on while you’re spending hours in front of any screen. 

A good night’s sleep will improve eyestrain symptoms on top of the countless other benefits like a better, more stable mode, metabolism, immunity and mental clarity. 

Say “bye-bye brain fog,” too.

3. Lastly, consider altering your status quo. 

Make your next read a tangible book over a tablet. Schedule walking meetings. Opt for no video on Zoom calls when possible (blame it on this article if you need to). 

And, of course, buffer in the time to step away; if it’s not scheduled, it’s harder to make anything a habit. 

I suggest the last five minutes of the hour, you stand up, stretch, take a walk around the office (or home), and if the weather is nice, get outside.

 Which one of these three solutions most resonated with you? Which will you put into action to finally get eyestrain relief?

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