Tired Eyes? Here Are 6 Ways to Relieve Eye Strain and Fatigue

Article last updated July 24, 2023

Much like every other muscle in your body, your eyes also get tired when they’re overused. Driving long distances and straining to read or see in dim environments can make your eyes tired. Resting them is essential to keep them working properly.

But rest is just one aspect of eye care. Our eyes are subjected to more strain and fatigue than ever before, as we become increasingly reliant on technology. Staring at computer screens for extended hours or scrolling through our phones late into the night can affect our eyes, leading to discomfort, dry eyes, blurred vision, headaches, and other vision problems. 

Why Is It Important to Care For Your Eyes?

Have you spent a long day at work or worked overtime to get the task at hand completed on time? It's hard to keep your eyes open during these times right?!

That sensation is basically your eyes drying up. Blinking is effective at dealing with eye fatigue since it moisturizes your eyes and stops the burning sensation from happening.

However, you tend to blink less when doing activities that demand intense eye focus and involve looking at things up close for extended periods. The lens of our eyes contract when we focus on nearby objects, and without the chance to relax, they can become tired and strained. 

Poor lighting, allergies, and lack of sleep may also strain your eyesight. 

What Are the Benefits of Caring for Your Eyes? Reduced vision problem risks: Pampering your eyes through proper care and regular check-ups can help lessen your risk for age-related eye issues and preserve your vision for the long term.  Stress buster: Massaging the eye area helps reduce stress and promotes relaxation. Confidence booster: Taking care of your eyes can help boost your confidence by reducing signs of aging and improving your overall appearance.

 

Simple Tips for Improving Eye Health

1. Have a Good Night’s Sleep  

Getting enough sleep is crucial for maintaining good overall health, and it can also help prevent problems with your eyesight. An academic study into eye care suggests that there is a connection between poor sleep quality and certain eye conditions, such as dry eyes. 

In fact, inadequate sleep can contribute to eye strain, twitchy eyelids, and dry eyes. To promote healthy vision and prevent these problems, it is recommended that adults aim to get at least 7-8 hours of sleep each night.  

2. Take More Screen Breaks 

A good rule of thumb is to take a 5-minute screen time break every hour or to alternate between screen-based and non-screen-based tasks throughout the day.

Taking breaks at work can also help prevent prolonged sitting, which can lead to other health problems such as back pain. If it is not possible to take regular breaks due to the nature of your work, it's important to intentionally schedule one.

3. Practice Good Posture

When we slouch or hunch over, we tend to bring our faces closer to the screen or book we are reading, which can increase the workload on our eyes. This poor posture can lead to eye strain, fatigue, and discomfort.

On the other hand, maintaining good posture by sitting up straight and keeping your computer or reading material at a comfortable distance can help reduce the strain on your eyes. When you sit up straight, your eyes are positioned at a natural distance from the screen or book, which can help reduce the need for excessive eye focusing.

4. Practice Eye Exercises

There are several ways to alleviate the effects of tired eyes. Moreover, these exercises are easy and doable everywhere.

Blinking Exercise

It helps a lot if you set up reminders to blink more often. You can try setting up blink reminders on your phone or even on the same computer you use at work.

Aside from being more conscious about how frequently you blink, you can try doing this short exercise while at work:

1. Blink 10 to 20 times quickly
2. Close your eyes and take deep breaths for 30 seconds
3. Repeat the previous steps 3 to 5 times

Doing this short exercise can help keep your eyes lubricated and prevents that burning sensation from returning.

Roll Your Eyes

Sure this activity relieves eye fatigue. But, it is also a great way to exercise your eye muscles. Believe it or not, they do need exercise much like your biceps, thighs, and other muscles. Here are the steps to help you do the Eye Roll exercise:

1. Sit straight, relax your shoulders and look forward.
2. Look toward the ceiling.
3. Roll your eyes toward the left then to the ground.
4. Roll your eyes to the right and back to the ceiling.

Repeat the cycle but try to make sure you alternate between counterclockwise and clockwise to maximize the exercise. Repeat 2 to 4 times.

Remember to take your time while doing the exercise. Moreover, avoid looking at your phone or computer if you’re at work.

Figure 8 Exercise

Aside from making circles on a regular basis to relieve fatigue, you can also try this exercise to make things a bit more exciting. Much like the previous one, this activity aims to provide relief to those tired eyes of yours by tracing figure eights instead of circles.

1. Sit straight, relax your shoulders, and place your hands on your knees
2. Move your eyes in the shape of the number eight
3. Trace the number for 30 seconds before switching directions

Repeat the cycle 5 times to get the most out of the exercise.

Focus Changing Exercise

If you don’t want to roll your eyes or you want to add variety, this exercise is another activity you can do. Moreover, you won’t have to deal with people thinking you’re rolling your eyes out of annoyance.

Staring at near and far objects is also an effective way to provide your tired eyes some relief.

1. Sit in a comfortable position.
2. Stretch your arm out and raise your thumb.
3. Focus your eyes on the tip of your thumb.
4. Slowly bring your thumb closer to your eyes.
5. Once your hand is around 3 inches close to your face, slowly move your thumb away.

Repeat these steps 3 times. Remember to keep your focus on your thumb throughout each rep.

Palm Your Eyes

If you’re looking for a quick way to relieve tension, this exercise is something you can try whenever you take short breaks or have idle time at work.

1. Sit in a comfortable position.
2. Rub your palms quickly until they’re warm.
3. Close your eyes and cup your palms over them for 30 seconds.

Repeat this exercise as much as you like. If possible, you can do this exercise in a dark room to ensure no light reaches your eyes. For example, you can turn off your lights during lunchtime. Of course, you should consult with your colleagues if it is alright. Lastly, don’t forget to take deep breaths throughout the activity.

5. Eat a Balanced Diet

Add eye-healthy nutrients to your diet, such as omega-3 fatty acids, vitamins C and E, lutein, zeaxanthin,and zinc. Foods like fish, leafy greens, citrus fruits, and nuts can contribute to better eye health.

6. Massage Your Eyes

Much like massaging other parts of your body, massaging your eyes can be a relaxing way to relieve eye strain after spending hours staring at a computer screen. There are plenty of ways to approach this activity. The following steps are one example among many:

1. Close your eyes.
2. Using 3 fingers, lightly press your upper eyelids and massage them in a circular motion.
3. Do the previous steps in a clockwise and counterclockwise motion.

Before massaging your eyes, remember to wash your hands to prevent germs, bacteria, and viruses from entering your eyes. Also, avoid applying excessive pressure on your eyes. Just approach it in a gentle and careful manner.

Step Up Your Eye Care with RENPHO 

But why stop there? If you're looking for additional ways to pamper your eyes and prevent eye fatigue, consider using eye massagers. From our bestselling RENPHO Eyeris 1 to the latest models, including the RENPHO EyeSnooze Aroma and RENPHO Eyeris 3, we can help you relax your mind while alleviating eye strain, reducing puffiness, and refreshing tired, dry eyes. Check out the comparison table below to see which option appeals to you.

 

Let RENPHO Be Your Eye Care Partner