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Simple tips to relieve eye strain from being online too long

This eye strain often occurs when we spend most of our time looking at digital screens computers, smartphones or television screens. This is often experienced by office workers, even after work we also look at the cellphone screen more than doing other activities.

Not to mention nowadays - we are required to work from home, almost all work is done online. Yes, this is good, to minimize spread. But on the other hand our online activities cause eye strain because our eyes are constantly staring at the screen.

Watching television after work, watching videos on Netflix, youtube, or spending time on social media. Even children today need access to a computer or tablet to complete their schoolwork. As if our lives can only be accessed through online. This condition has shown them to be at risk of developing eye strain recently.

Simple tips to relieve eye strain from being online too long

The effect of eye strain from being online too long

When viewing a digital screen from an intermediate distance, the muscles that control eye movement are always active and adjust to the screen. Because this activity lasts for a longer time, with little or no rest, the eyes may become dry or tired.

Although causing discomfort to eye strain is not a permanent condition that threatens the health of our eyes. But we need to be careful because some negative effects prevent us from enjoying this beautiful day.

Here are the symptoms of eye strain you should know about, and after that you will find some tips to help you relieve eye strain after being online for too long.

Eye Strain Symptoms

There are several defining symptoms that indicate computer eye strain. Although a variety of different factors can cause these symptoms, if you are suffering from two or more of the following eye strain signs at the same time, it is most likely an indication of computer eye strain.

Dry eyes

Most people blink less frequently when eye strain occurs, the eyes focus more on the screen for a longer time. Because of this, the tear film in the eye can evaporate, leaving the surface of the eye dry and feeling gritty.

Eye strain when online too long and reduced blinking time can also lead to chronic conditions such as Meibomian Gland Dysfunction (MGD), which causes dry eye symptoms that persist after a long day of work.


Headaches muscle tension also described as band headaches, can be caused by concentrating on a computer while sitting in the same position for hours. This type of headache usually starts in the back of the head or upper neck and moves upward to encircle the forehead and temples where the pain gets worse.

Improper posture and work stress can also cause frontal lobe headaches in which mild to severe pain settles in the temples and forehead. Those who regularly experience migraines need to be aware that tension and front headaches can develop into migraines, so try to take precautions.

Eye Fatigue

Intense focus on vision while reading or driving can cause eye fatigue. The result can be worse if the screen focus is set to bright light. This effect is worsened when other parts of the surrounding environment are dimmed or engulfed in dark light, leading to increased light sensitivity.

Eye fatigue can cause blurred vision in one or both eyes. Dullness usually appears in waves, increasing towards the end of the day.

If you have refraction problems (for example, nearsightedness or farsightedness or astigmatism) and are required to wear corrective glasses or contact lenses while working, it is important to follow the optometrist's advice and get regular eye exams. This ensures that your recipes are up to date and don't cause other problems.

Performing an eye exam will also ensure that no eye conditions go undetected, especially if symptoms may be disguised as a feature of computer eye strain.

Tips to relieve eye strain from being online too long.

1. Hydrate

Using over-the-counter lubricating eye drops can help relieve dry eye. But by making simple adjustments to keep your body and environment healthy and hydrated, you can reduce the chances of your eyes becoming gritty and sore.

2. Drinking Water

Dehydration affects your entire body, including your eyes, and drink enough water every day to keep your body and if your eyes are hydrated this can help you avoid dry eyes. On average, a person should drink eight glasses of water a day.

However, healthy water intake always depends on the size and weight you have. You can ask your doctor about the recommended water intake to keep you hydrated and your eyes healthy.

3. Avoid Dry Air

Apart from hydrating your body, it is also important to pay attention to the air quality in the environment. Many offices use air conditioning, fans, and ventilators which can move dust around the air.

This can irritate the tear film causing dryness and irritation. Adjust to move the fan so it is not pointing at your face. If possible, make sure your surroundings are free of dust. The humidity in the air can be increased by using a table humidifier.

4. Take a breaks

Those who take small breaks or take breaks from digital screens experience less eye strain. Scheduling time away from the computer screen not only gives the eyes rest but also the mind — opportunities to relax and unwind.

Getting up from the table to move and stretch the limbs for a few minutes can reduce back and neck pain that may occur after sitting for hours as well.

5. Flashes

Every time we blink, we cover our eyes with a layer of tear film, keeping them moisturised and comfortable. Research reveals that when staring at a computer screen or reading for long periods of time, people blink up to two-thirds less frequently than usual, often only partially closing their eyelids rather than completely covering the eyes.

This causes the tear film to evaporate and the eyes feel dry and uncomfortable. If you find that you are blinking less at the moment, ideally you can try to get used to blinking more often.

However, since this adjustment isn't always possible, you can try setting a reminder every 20 minutes, using this time to blink slowly or close your eyes completely. Do this for about ten times in a row and focus on a place away from your table to relax tense eye muscles.

6. Eat snacks for eye health

In addition to a healthy lunch, you can take the time to take a snack break, eat fruits and nuts that are high in vitamins A, C, and E to support the complexity of cells in the retina of your eye.

Omega-3 fatty acids can be found in walnuts and almonds and are used in practice to help combat dry eyes. Of course, proper vitamin intake can also be achieved through supplements.

7. Sleep Schedule

During sleep, your eyes are refreshed with nutrients and tears, making a regular sleep schedule necessary for healthy and happy eyes. Lack of sleep can cause the blood vessels in our eyes to dilate, causing irritation and eye fatigue during the day.

A set work schedule and a regulated sleep cycle can help you to reset your eyes at the end of the day and ensure that you get enough rest overnight.

To relax at night, try to avoid looking at screens, including TVs and smartphones, as blue light from digital screens has been linked to increased brain activity. Instead, try to establish an evening routine that includes tasks like cooking or tidying up.

8. Set up properly

Digital eye strain caused by staying online for too long can be caused by several factors, such as small images and flickering fonts and lights.

You can try simple adjustments like increasing the pixels and font size on your computer or increasing the desktop to a larger flat panel LCD screen, ideally with a diagonal size of 19 inches.

However, below are some easy changes you can make to get there. They don't need to buy new and expensive equipment.

9. Screen Position

The position and angle of the screen can change the focus of your eyes when viewing. As a result, eye strain can increase if you place the monitor at the wrong angle.

For ideal work setup, try to position the computer screen about an arm's length from your face. The distance is at least 20 inches but not more than 40 inches.

If you can adjust the height, it should be centered 4 or 5 inches below eye level, so you don't have to tilt your head too far up or down. The latter can also increase eye and neck strain.

10. The Right Lighting

Not only the lighting of a computer or smartphone screen but also work environment factors that can affect your eye health.

One factor is the backlight and glare on your digital device's screen, considering that reflections can make you squint, causing eye fatigue and front headaches.

To avoid this, the screen must be facing away from windows or natural light sources. If this is not possible where you are, you can try using curtains or blinds to block out direct light.

Also, the colors on most screens are set to blue light, which is often associated with eye strain. Blue light uses a shorter wavelength than red or orange light, which means that light emits higher energy and causes your eye muscles to tense up.

You can change this setting with most computers and smartphones by switching to night mode. Alternatively, you can opt for blue light blocking lenses on your glasses to relieve eye strain.

The big line

Eye strain from being online for too long can be uncomfortable and annoying. Luckily, you can find relief by following the simple tips above without having to buy expensive equipment or follow complicated supplement rules.

If you feel your eye strain persists even after trying everything, it may be time to make an appointment with your eye doctor. They will be able to examine your eyes and check for any underlying problems that could be resolved by renewing your prescription or eye drops.

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