How to reduce visual tension and help your eyes relax

If you work a lot at the computer, read a lot, or drive a car for a long time, your eyes may get tired. It’s normal to feel tension, dryness, or even pain in your eyes after prolonged exercise, especially now that we are constantly using smartphones, tablets, and other gadgets. And if you notice that your eyes often get tired or hurt, find out about ways to help them.

8 Tips on How to reduce visual tension and help your eyes relax

1. Use the “20-20-20” rule

To keep your eyes from getting tired from working at the computer or reading for a long time, try the simple rule “20-20-20”. Every twenty minutes, take your eyes off the screen and look at something far away (at least six meters away) for twenty seconds. It helps the eyes to relax. It’s even better to take your eyes off the screen from time to time; for example, you can take a short walk if you’ve been sitting in front of the monitor for a long time. This way, you will let your eyes rest and relieve tension.

2. Keep the right distance

Keep your gadgets at the right distance so as not to strain your eyes. It is optimal if the computer screen is positioned about 50-70 centimeters away from you, and the smartphone is kept at a distance of 30-40 centimeters. Try to keep the monitor at eye level or slightly lower so that your neck and eyes won’t get tired. The same rule applies to tablets and phones.

3. Do gymnastics for the eyes

To relieve fatigue and strengthen your eye muscles, try simple eye exercises. It helps to relax and reduce tension. Here are some exercises: — Blinking: close your eyes for a couple of seconds, then open them and blink quickly 5-10 times. This will moisturize the eyes and relieve dryness. — Palming: rub your palms so that they become warm, and gently put them to your closed eyes for thirty seconds. Darkness and warmth will help your eyes rest. — Eye movements: look up and down, left and right, then make circular movements. This will stretch your muscles. Do these exercises several times a day, especially if you spend a long time at the computer.

4. Set up the lighting

Keep an eye on the lighting — it greatly affects eye fatigue. Too dim a light will make you tense up, and too bright will blind you. If you are reading or working at a desk, it is better that the light falls from behind so there will be no glare and shadows. And adjust the screens of your gadgets so that they don’t appear too dark or blindingly bright. Ideally, the screen’s brightness should approximately match the room’s lighting, making it more comfortable for the eyes.

5. Use eye drops

When you stare at the screen for a long time, your eyes blink less often and dry up. This causes irritation and a feeling of sand in the eyes. Try two simple ways to reduce tension and discomfort: — use moisturizing drops (like artificial tears), especially if you feel dry; — take care of yourself and try to blink more often when working on a computer or smartphone. These simple habits will help your eyes stay hydrated and less tired.

6. Close your eyes and rest

When your eyes are so tired that they stick together and hurt, let them rest. Close them for 5-10 minutes, sitting comfortably in an armchair or lying down on the sofa. Try not to think about anything, and do not strain your eyes — let the eye muscles relax completely. You can imagine darkness or something pleasant. Even such a short break will help the eyes recover and relieve acute tension. It’s perfect to do this several times a day if you’re working on a computer.

7. Use glasses

If your eyes are constantly tired, you may need special contact lenses or glasses. Make an appointment with an ophthalmologist — he will check your eyesight and tell you which lenses will help relieve tension. There are even special coatings for glasses that reduce the workload when working at a computer. By the way, if you wear contact lenses, try wearing regular glasses occasionally to give your eyes a rest. Try these tips, and you will notice that your eyes get tired much less. Then, both work and favorite activities will bring only pleasure.

8. Make warm compresses

Warm compresses are a great way to quickly relieve fatigue, redness, and an unpleasant sensation of grittiness in the eyes. First, take clean cotton pads or a small soft towel. Soak them in warm water, but ensure it is not too hot (the ideal temperature is approximately 37-40 degrees). Then, gently apply it to your closed eyelids, get comfortable, and try to relax for 5-10 minutes. This compress works in several ways simultaneously: gentle warmth improves blood circulation in the eyelids, helps open clogged glands responsible for moisturizing the eyes, relieves muscle tension, and effectively eliminates dryness and irritation.

To enhance the effect, try compressing twice a day — in the morning and at night. Instead of regular water, you can use a decoction of chamomile or green tea, which has an additional soothing effect. After the procedure, it is beneficial to perform a gentle eyelid massage in circular motions to amplify the positive effect. Warm compresses are especially beneficial for individuals who spend a significant amount of time at the computer, wear contact lenses, or suffer from dry eye syndrome. Just a few minutes of this pleasant procedure, and your eyes will feel fresh, rested, and full of energy again.