What is eye fatigue?
Eye fatigue, also known as asthenopia, is a condition that occurs when the eyes become tired due to prolonged and intense use. It is a very common problem, especially among people who spend a lot of time in front of digital screens. Symptoms of eye fatigue can vary, but generally include:
-Tired, sore or irritated eyes.-Blurred or double vision.
-Headache.
-Difficulty focusing.
-Sensitivity to light.
-Dry or watery eyes.
-Neck, shoulder or back pain.
Causes of eye fatigue:
Eye strain can be caused by a variety of factors, many of which are related to modern lifestyles. Common causes include:
Prolonged use of screens
Prolonged use of computers, mobile phones and other digital devices is one of the main causes of eye fatigue. The blue light emitted by these screens can be particularly harmful to the eyes.
Inadequate lighting
Working or reading in low-light conditions or in overly bright light can cause eye strain. Proper lighting is crucial to reducing eye fatigue.
Uncorrected vision problems
Uncorrected vision problems, such as nearsightedness, farsightedness, or astigmatism, can increase eye strain and contribute to eye fatigue.
Long reading
Reading for long periods without resting your eyes can also cause eye strain. This includes reading printed books, paper documents, or on-screen documents.
Stress and lack of sleep
Stress and lack of sleep can negatively affect the eyes, making them more prone to eye fatigue.
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How to reduce eye fatigue?
Fortunately, there are many strategies that can help reduce eye strain. Below, we share a detailed guide on how to protect your eyes and minimize eye fatigue:
1. Adopt the 20-20-20 rule
The 20-20-20 rule is a simple but effective technique for reducing eye fatigue. It involves taking a 20-second break every 20 minutes and looking at something 20 feet (6 meters) away. This break helps relax your eye muscles and reduce eye strain.
2. Adjust the lighting
Proper lighting is crucial to avoiding eye fatigue. Here are some tips:
- Use natural light: Whenever possible, work or read near a window with natural light. Natural light is less harsh on the eyes than artificial light.
- Avoid glare: Adjust curtains or blinds to avoid direct glare in your eyes. Use lamps with shades to disperse light and prevent glare.
- Task lighting: Use a desk lamp with soft, direct light for work. Make sure the light is well positioned so as not to create shadows or glare in your work area.
3. Adjust your display settings
Making adjustments to your display settings can make a big difference in reducing eye strain:
- Brightness: Adjust your screen brightness to match your surroundings. If your screen is much brighter than your surroundings, your eyes will have to work harder.
- Contrast: Increase the contrast of your display to make text easier to read.
- Text Size: Adjust the size of the text on your screen so you don't have to strain your eyes to read.
- Blue light filters: Use blue light filters or glasses with blue light blocking lenses to reduce exposure to this harmful light.
4. Keep an appropriate distance
The distance you sit in front of the screen is important to reduce eye fatigue. Keep your monitor at a distance of approximately 50-70 cm from your eyes and adjust the height so that the center of the screen is slightly below your eye level.
5. Blink frequently
Blinking helps keep your eyes lubricated and reduces the risk of dry eyes. When you're focused on a screen, you tend to blink less, which can cause dryness and irritation. Try making a conscious effort to blink more often.
6. Do eye exercises
Eye exercises can help reduce eye fatigue by relaxing your eye muscles. Here are some simple exercises you can try:
- Eye rotations: Roll your eyes in slow circles, first clockwise and then counterclockwise.
- Near and Far Focus: Alternate your focus between a near and far object to help relax the focusing muscles in your eyes.
- Palming: Rub your hands together until they are warm and then place your palms over your closed eyes for a few minutes. This exercise helps relax your eyes and reduce tension.
7. Use eye drops
If you suffer from dry eyes, eye drops can be very helpful in keeping your eyes lubricated and comfortable. Talk to your doctor or pharmacist to find the best drops for your needs.
8. Improve your posture
Good posture is essential to reduce eye strain and other problems related to computer work. Here are some tips:
- Ergonomic chair: Use an ergonomic chair that supports your back well and allows you to maintain a comfortable posture.
- Monitor Height: Make sure your monitor is at eye level to avoid having to lean forward or back.
- Keyboard and Mouse: Position your keyboard and mouse so that you can use them comfortably without straining your arms or wrists.
9. Take regular breaks
Taking regular breaks is crucial to reducing eye strain. Try taking a 5- to 10-minute break every hour to get up, move around, and relax your eyes. During these breaks, you can stretch, walk around, or simply close your eyes and rest.
10. Maintain a healthy diet
A healthy diet can have a positive impact on eye health. Here are some important nutrients for eye health:
- Vitamin A: It is essential for vision and can be found in foods such as carrots, sweet potatoes and spinach.
- Vitamin C: An antioxidant that protects the eyes from damage caused by free radicals. Oranges, strawberries, and red peppers are good sources of vitamin C.
- Vitamin E: Another important antioxidant for eye health, found in almonds, sunflower seeds, and avocados.
- Omega-3 fatty acids: Help keep eyes lubricated and reduce dry eyes. Salmon, sardines, and chia seeds are excellent sources of omega-3.
11. Visit your ophthalmologist regularly
Regular visits to your eye doctor are important to maintain eye health and detect any vision problems early. Your eye doctor may recommend treatments or changes to your routine to reduce eye strain.
