Simple strategies, remedies can help you reduce eyestrain

Eyestrain occurs when your eyes get tired from intense use, such as while driving long distances or staring at computer screens and other digital devices.

Eyestrain doesn’t have serious or long-term consequences, but it can be aggravating and unpleasant. It can make you tired and reduce your ability to concentrate. It usually goes away once you rest your eyes or take other steps to reduce your eye discomfort. But in some cases, signs and symptoms of eyestrain can indicate an underlying eye condition that needs treatment.

Signs and symptoms of eyestrain 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.

Common causes of eyestrain include:

• Looking at digital device screens.

• Reading without pausing to rest your eyes.

• Driving long distances and doing other activities involving extended focus.

• Being exposed to bright light or glare.

• Straining to see in very dim light.

• Having an underlying eye problem, such as dry eyes or uncorrected vision (refractive error).

• Being stressed or fatigued.

• Being exposed to dry moving air from a fan, heating or air-conditioning system.

Consider these lifestyle tips and home remedies to reduce or prevent eyestrain:

• Adjust the lighting.

When watching television, it may be easier on your eyes if you keep the room softly lit. When reading printed materials or doing close work, try to position the light source behind you and direct the light onto your page or task. If you’re reading at a desk, use a shaded light positioned in front of you. The shade will keep light from shining directly into your eyes.

• Take breaks.

When doing close work, take occasional breaks and rest your eyes by looking away from the digital screen.

• Limit screen time.

This is especially important for children, who may not make the connection between extended viewing, eyestrain and the need to rest their eyes regularly.

• Use artificial tears.

Over-the-counter artificial tears can help prevent and relieve dry eyes. Use them even when your eyes feel fine to keep them well-lubricated and prevent a recurrence of symptoms. Avoid eyedrops with a redness remover, as these may worsen dry eye symptoms.

• Improve the air quality of your space.

Some changes that may help prevent dry eyes include using a humidifier, adjusting the thermostat to reduce blowing air and avoiding smoke.

• Choose the right eyewear for you.

If you need glasses or contacts and work at a computer, consider investing in glasses or contact lenses designed specifically for computer work. Ask your optometrist about lens coatings and tints that might help too.

Some eyestrain symptoms may be relieved by natural products, such as bilberry extract and omega-3 fatty acids in fish oil, but further study is needed.

Tips for computer use

Computer use is a common cause of eyestrain. If you work at a desk and use a computer, these self-care steps can help take some of the strain off your eyes.

• Blink often to refresh your eyes.

• Take eye breaks.

Try the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds.

• Check the lighting and reduce glare.

Bright lighting and too much glare can strain your eyes and make it difficult to see objects on your monitor. Consider turning off some or all of the overhead lights. If you need light for writing or reading, use an adjustable desk lamp. Place an anti-glare cover over the screen.

• Adjust your monitor.

Position your monitor directly in front of you about an arm’s length away so that the top of the screen is at or just below eye level. It helps to have a chair you can adjust too.