Eye strain, tired eyes, and burning eyes

Visit your eye care practitioner regularly, and when you experience extended bouts of blurry vision or eye fatigue, it may be a sign that it’s time to make another appointment!

In addition to doing a comprehensive eye test, your practitioner will ask you a series of questions to determine how you use your eyes every day. Think carefully and give thorough answers. Remember to add specific details, for example if you work on your mini tablet more than you do on your computer, or if you drive frequently.

The more background information they have, the easier it is to give you a good lens prescription.

When you work on a computer or focus on a smartphone, you tend to blink less and only close your lids partially when you do. Blinking moistens the eyes to prevent dryness and irritation, so when you’re on one of those scheduled breaks, focus on taking long, deep blinks.

If you suffer from dry eyes, speak to your doctor or eye care practitioner about artificial tears. These are lubricating drops that help the tear film to work more effectively, so moisture doesn’t evaporate from the eyes too quickly.

Growing children with developing eyes shouldn’t use digital devices for a prolonged period of time. It’s even more important for them to take breaks and limit screen time than it is for you!

After a long day at school, make sure your child spends some time outdoors. Physical play is essential for their health and development, and it’s beneficial for their eyes. Research shows that children who spend more time outdoors are less likely to develop shortsightedness.⁴ When they are outside, remember that it’s important to apply sunscreen, and to wear UV protection glasses.

If your child or teenager has a demanding academic programme, speak to your eyecare professional about suitable lenses to help prevent strain.

As already mentioned, all digital devices emit some form of blue light. When the eyes are exposed to a certain intensity and spectral band of blue light, the body releases less melatonin (the sleep hormone). This means that you will be more alert and awake for longer.

Of course, sleep is essential to relieve eye strain, so avoid excessive blue light exposure before you go to bed, or wear prescription glasses with a specialised blue light coating if you enjoy reading on your phone or tablet to wind down at night.

Whether you’re cranking up the heat in winter, or trying to cool down in summer, air conditioning systems can dry out the air inside your office building or home. Step outside for some fresh air every now and again, or switch off the temperature control and open a window.

In winter, you can place bowls of water in a heated room for extra moisture. Some people benefit from humidifiers, and switch these on whenever the air becomes too dry. Remember to keep drinking lots of water, even if it’s cold outside!

See what works for you, and keep doing that to maintain your good eye health.

It’s so easy to quickly flip your laptop open and answer a quick email on the sofa in front of the TV. But soon one email becomes a ten, and before you know it you’ve spent hours working in an uncomfortable position that leads to postural pain and worsens eye strain.

To get added eye protection for computer work, be mindful of where and how you work. At work or your home office, you should have a dedicated space that’s set up for your needs. If possible, connect your laptop to a bigger monitor at eye level. The general rule is to move your screen as far away from you as possible to a point where you can still see clearly. You should not need to bend your neck down.

Always sit in a comfortable chair, and adjust your height and the angle of the back and armrests so your feet are firmly on the floor and your arms rest lightly on the desk while you type. If necessary, sit on a pillow for extra height, or prop one behind your back for lumbar support.

In addition, adjust your monitor brightness, text size and colour temperature for eye comfort. Most laptops and PCs have a blue light blocking filter that you can set on a timer, giving your eyes some added protection at night. Your smartphone or tablet may also have this function, or you can download an app to manage your exposure to blue light. Even so, this will only reduce blue light exposure, and you should still try to reduce screen time or talk to your eye care practitioner about blue light blocking glasses.