Eye fatigue, i.e. asthenopia, can be caused by several factors: among the most common, excessive eye strain. You can strain your eyes by working in a low-light room, driving for long periods of time, avoiding wearing eyeglasses when you need them, or keeping your gaze fixed on one point (such as your computer screen) to long time. Eye fatigue can also be caused by migraines, glaucoma, foreign bodies inside the eye, sinusitis and inflammation. After a long day, if your eyes feel tired, here are some things you can do at home to get some relief.
Steps
Method 1 of 3: Relieve Eye Fatigue
Step 1. Use eye drops
Eye drops, or artificial tears, can help moisten the eyes and thus relieve fatigue. You can use pure saline solution (consisting of salt water, similar to tears) or eye drops. Follow the instructions on the package insert.
Don't develop addiction to eye drops. If you use it frequently, make sure it doesn't contain any medications or preservatives. Overuse of eye drops can even aggravate some eye problems
Step 2. Make a warm compress
It can help relax the muscles around the eyes, thereby relieving eye fatigue and the tremor that is typical of tired eyes. You can make a dry or wet compress, depending on what you prefer. If you wear prescription glasses or contact lenses, remove them before proceeding.
- For a dry wrap, fill a clean sock with uncooked rice grains or beans and tie a knot to close it. Put it in the microwave for about 30 seconds, or until it's hot, but not hot. Apply the pack on the eyes.
- For a wet compress, wet a towel or several sheets of absorbent paper with hot, almost boiling water. Place the cloth over your eyes. If you wish, you can apply light pressure with your palm, without overdoing it. Keep the compress over your eyes until it has cooled.
Step 3. Use the palms of your hands instead of the compress
Using the palm to apply light pressure to the eye area can help reduce asthenopia and relieve pain. If you wear prescription glasses or contact lenses, remove them before proceeding.
- Cross your hands with palms facing you.
- Gently press your palms against your eyes.
- Continue for 30 seconds, then take them off. Repeat as many times as necessary to reduce fatigue.
Step 4. Make compresses with infusions
Some herbs, such as chamomile, hydraste (Hydrastis canadensis), eyebright, calendula and mahonia aquifolium have anti-inflammatory properties capable of relieving the eyes. While there is no scientific evidence that infusions are more effective than other hot packs, you may still find them relaxing.
- Put two sachets of the chosen herb in a cup and pour boiling water. Leave to infuse for 5 minutes or until the water is hot but no longer boiling.
- Squeeze the sachets to remove excess liquid and place them over each eye. Leave your head back and relax. Remove the sachets when they have cooled. You can repeat the compress at will.
- If you can't find an infusion in sachets, you can cut the end of a nylon stocking, pour the leaves directly into the end of the foot, knot it and use it as a substitute for the sachet.
Step 5. Roll your eyes
It is not only the favorite weapon of adolescents, but also a way to relieve eye fatigue. Close your eyes and focus on breathing deeply as you perform these actions:
- Rotate your eyes clockwise, then counterclockwise. This movement constitutes a complete rotation.
- Repeat the rotation 20 times. Start slowly and increase the speed from time to time.
- Perform the operation 2-4 times a day to prevent eye fatigue.
Step 6. Take several eye breaks
Take a break several times a day following the 20-20-20 rule: take a break every 20 minutes and observe an object placed 20 paces away from you for at least 20 seconds. Concentrating on your computer screen for long periods of time without taking breaks can cause eye strain, headaches, and even muscle pain.
Try to get up, move a little and give your body a shake about once an hour. It will give you a refresher and help keep your eyes from getting tired
Step 7. Relax
Anxiety, stress and muscle tension can cause eye fatigue. Take a couple of deep breaths, shake your legs and arms a little, then do some head rotations. Get up and take a few steps; do some stretching. You can also practice progressive muscle relaxation for the eyes to relieve fatigue and tension.
- Find a quiet, comfortable place, as far away from distractions as possible. Breathe deeply and regularly.
- Squeeze your eyelids as tight as possible. Hold the tension for ten seconds, then relax your eyes and open them.
- Raise your eyebrows as high as you can. You should feel like you are opening your eyes as much as possible. Hold the position for ten seconds, then relax your muscles.
- Repeat these two exercises as needed throughout the day.
Method 2 of 3: Preventing Eye Fatigue
Step 1. Keep your eyes moist
Many hours in front of a computer screen can reduce the number of times you blink, thus causing dryness. Make an effort to blink frequently to keep your eyes moist. If you continue to have problems, you may want to resort to artificial tears.
- If you use artificial tears that contain preservatives, do not use them more than 4 times a day, otherwise your eye problem could even get worse! On the other hand, if they don't contain preservatives, you can use them as much as you like.
- Even the use of a lubricant can help keep the eyes moist and refreshed.
Step 2. Drink lots of water
Not drinking enough water can make your eyes dry, sore and tired. If you are dehydrated, you will not be able to produce enough tears to keep your eyes moist. If you are a man, drink at least 3 liters of water a day; if you are a woman, at least 2, 2 liters.
Step 3. Take off your make-up
Makeup can clog the sebaceous glands and cause irritation and infections. Make sure you completely remove makeup, such as mascara and eyeshadow.
You can use baby shampoo or face cleansing milk, the important thing is that you make sure you remove your make-up every day
Step 4. Choose hypoallergenic cosmetics, especially those you use in the eye area
You may have to take a few tries, as even brands that call themselves “hypoallergenic” may irritate your eyes. Try out small amounts of different makeup for sensitive eyes to see which one works best for you.
If you continue to have problems with your makeup, talk to your dermatologist - they may recommend a few brands that don't irritate your eyes
Step 5. Use an eyelid exfoliator
If you have dry, red, or sore eyes, you may find relief in an exfoliant. You can use a baby shampoo or mild, hypoallergenic, sulfite-free shampoo to make a great eyelid scrub. Doing so will favor the natural production of sebum and give your eyes better lubrication.
- Wash your hands thoroughly with soap and warm water.
- Mix equal parts of water and baby shampoo in a bowl.
- Use a clean towel (a different one for each eye) to gently rub the solution on the lashes and on the corner of the eyelids.
- Rinse with warm, clean water.
- Use the scrub twice a day.
Step 6. Keep the light behind you
When you read, light reflecting off the page or screen can cause a glare that can strain your eyes. Place the lamp behind you or use a lampshade.
Step 7. Make good habits regarding your posture as you work
Setting up an ergonomic workstation can help prevent eye fatigue. Having poor posture can cause not only asthenopia, but also muscle aches and fatigue.
- Sit 50-60cm away from the monitor and keep it at a comfortable level so you don't have to bend over or strain to see it.
- Reduce the reflection. Use an on-screen filter and change the lighting in your office if possible. Old-fashioned fluorescent lamps that flicker can cause asthenopia and headaches. Most modern compact fluorescent bulbs (CFLs) do not produce these effects.
Step 8. Avoid smoking and other environmental irritants
If your eyes are often red, irritated, watery or tired, it could be in reaction to something in the environment. Common irritants include cigarette smoke, smog, pet hair or dandruff.
If you have thick or green discharge from your eyes, see a doctor immediately - it can be a symptom of bacterial conjunctivitis
Step 9. Relax
Stress and anxiety can cause eye pain. Using relaxation techniques for just a few minutes a day can help refresh your eyes.
- Place your elbows on the desk. With your palms facing up, rest your head on your hands. Close your eyes and cover them with your hands. Inhale deeply through your nose, letting your belly fill with air. Hold your breath for 4 seconds and then slowly exhale. Repeat for 15-30 seconds several times a day.
- Massage your face. Gently massaging the muscles around the eyes can help prevent fatigue. Use your fingertips to make gentle circular movements on the upper lids for 10 seconds, then on the lower lids. This massage can help stimulate the tear glands and relax the muscles.
- Apply light pressure to your face. Gently tapping the face can help reduce tension and prevent fatigue. Gently pat your forehead 2.5cm above your eyebrows. Then, gently tap the point where they arch and press gently between the eyebrows. Then, tap the inside and then the outside. Finally, pinch the root of the nose.
Step 10. Put on restful glasses
If you stare at your computer screen for several hours a day, wearing restful glasses can help reduce tension. These are glasses designed specifically for this purpose. Choose amber lenses that help neutralize screen reflections.
Gunnar Optiks has developed a series of specific glasses for avid video game players. Their amber lenses can help reduce fatigue and glare
Step 11. Make adjustments to the screen
We are surrounded by screens of computers, tablets, smartphones, televisions that produce reflections that can tire the eyes. We can't help it, but there are some precautions you can take to prevent them from damaging your eyes.
- Reduce blue light. Blue light can cause reflections and eye damage following prolonged exposure. Use a filter on your tablet or smartphone and dim the TV backlight. You can also buy anti-glare lenses for your glasses to reduce the effects of blue light.
- Purchase an anti-glare filter for your computer screen and television. You can also decrease the contrast on your computer monitor.
- Clean your screen frequently. Dust and smudges can cause reflections that create eye fatigue.
Method 3 of 3: Ask a Professional for help
Step 1. Look for foreign bodies inside the eye
If your eye is irritated because it has dirt, metal, sand or another foreign body stuck inside it, you need to see a doctor. You can follow these steps to try to extract small particles, but if you don't feel better right away, see a doctor.
- Wash your hands thoroughly with soap and warm water.
- Remove any contact lenses.
- Use clean warm water (preferably distilled), or eye drops, to wash the eye. You can use a special eye cup (available from a pharmacy) or a small glass. A dropper filled with warm water may also be suitable.
- If you still have pain, redness or irritation after removing the foreign body, see a doctor.
Step 2. Determine if it is a medical emergency
In addition to the presence of the foreign body inside the eye, there may be other symptoms that should lead you to contact a doctor immediately. These symptoms can be a sign of serious illness or medical problems:
- Temporary blindness or blind spots that appear suddenly
- Diplopia or halo of light around objects;
- Fainting
- Sudden blurry vision and eye pain;
- Redness and swelling near the eye.
Step 3. Determine if you have symptoms of glaucoma
A glaucoma includes a number of eye diseases that can damage the optic nerve. Regular checkups with an eye doctor are the best way to prevent and recognize it, however if you have fatigue combined with the following symptoms, you should schedule a visit with your eye doctor as soon as possible:
- Difficulty adapting to changes in lighting, especially in dark rooms;
- Difficulty focusing;
- Photosensitivity (squinting or blinking, irritation);
- Red, swollen, or crusted eyes
- Blurred, double or distorted vision;
- Eyes that keep watering;
- Sore, burning, or excessively dry eyes
- Seeing "ghosts", spots or lines.
Step 4. Determine if you have conjunctivitis
Conjunctivitis can be contagious if it is caused by a virus. Although several cases of conjunctivitis can be treated at home, if you develop any of these symptoms, it would be best to see a doctor immediately or go to the emergency room:
- Green, yellowish or crusted secretions
- High fever (above 38.5 ° C), chills, tremor, pain, or loss of vision;
- Severe pain in the eyes;
- Double or blurred vision and halo around objects;
- If your conjunctivitis symptoms don't improve within two weeks, you definitely need to see a doctor even if your symptoms are mild.
Step 5. Know when to ask for help
Even if you do not have an eye emergency, you should in any case go to the doctor if the treatment carried out at home has not relieved the pain. If ocular fatigue is due to conjunctivitis, you must let it run its course, but if it does not improve within two weeks, you should contact a doctor. If you have other symptoms and feel no better after a day or two of any home treatment, make an appointment with your primary care physician or eye doctor as soon as possible.
Step 6. Talk to your doctor
Keep a record of your symptoms if you can, so you can give your doctor as much information as possible. Asking yourself these questions can help your doctor prescribe the best treatment for you:
- Did you have vision problems (doubling, halo, blind spots or difficulty adjusting to the light)?
- Do you have pain? If so, when is it strongest?
- Are you dizzy?
- When did the symptoms start? Did they start suddenly or gradually?
- How often do symptoms occur? Are they there all the time or do they come and go?
- When is the pain strongest? Is he relieved by something?
Advice
- If you wear makeup, remove it without rubbing your eyes. Make light, gentle movements to remove your make-up.
- Make sure your prescription for your eye drops is up to date - incorrect prescriptions can cause eye strain.
- What you need might be to simply take off your glasses or remove your contact lenses to get some relief.
- Frequently clean your glasses or contact lenses: it will help you prevent reflections and irritation.
- Protect your eyes from the sun and harsh light. Wear sunglasses or lenses with a UV filter. If you are near construction areas or any area with high levels of particles in the air, wear protective goggles.
- Be careful not to scratch your eyes - this can cause irritation or infection.
Warnings
- Do not insert anything (tweezers, cotton buds, etc.) into the eye! You could cause serious harm.
- If you continue to experience discomfort for more than a day or two, if your vision is impaired, or if you have persistent nausea or vomiting or migraine, see an eye doctor as soon as possible.
- If you use eye drops, make sure with your pharmacist that it does not affect any medications you are taking.
- Do not use black or green tea for compresses: they contain high levels of tannins which can damage the delicate tissues of the eyelid.
