Evie Summers
Eye strain is a common issue, especially for those who spend a lot of time in front of screens or reading. While getting enough sleep and reducing screen time can help, there are also exercises and other techniques you can use to rest your eyes without sleeping. These include eye yoga, blinking exercises, and palming, as well as the use of eye drops, blue light glasses, and warm or cool compresses.
How to Rest Your Eyes Without Sleeping
| Characteristics | Values |
|---|---|
| Eye Rolling | Move your eyes from side to side and then up and down. |
| Palming | Cup your hands and place them over your eyes without applying pressure. |
| Warm Compress | Place a warm washcloth or tea bags over your eyes. |
| Blue Light Lenses | Wear glasses or lenses with a special coating to cut down on blue light. |
| Screen Filters | Use filters to minimize glare and blue light exposure from digital screens. |
| Meditation | Close your eyes and focus on your breath to unwind and reduce stress. |
| Zoning Out | Mindlessly watch people or cars passing by, listen to background noises, or sit in the sun. |
| Intentional Resting | Sit quietly and listen to relaxing music or sounds around you. |
| Paradoxical Intention | Try to stay awake rather than expecting to fall asleep, reducing worry and anxiety. |
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Eye-rolling exercises
Rotational Viewing
This exercise involves moving your eyes all around the eye socket. You can try the classic "around the world" roll, where you look up, down, left, and right. Be sure to do these movements slowly to avoid dizziness. You can also try a figure-eight-style movement, which adds a bit of variety to the exercise.
Vertical and Horizontal Eye Movement
Close your eyes, then slowly "look" up towards the ceiling and then back down to the floor. Repeat this movement three times. Next, with your eyes still closed, “look” to your left and then to your right, repeating this sequence three times as well. This exercise helps reduce eye strain and loosen tight eye muscles.
Palming
Warm your hands by rubbing them together, and then cup your palms over your closed eyes without applying pressure. This exercise, known as "palming," helps your eye muscles relax in a dark environment. It is a simple yet effective way to give your eyes a break, especially when combined with eye rolling.
Slow Blink
When you spend too much time looking at a screen, you tend to blink less, which can lead to eye strain. The slow blink exercise is a simple way to counter this. Sit or stand comfortably, take a few deep breaths, and then slowly close your eyes, imagining the gradual closing of window blinds. Keep your eyes closed for a few seconds before slowly opening them again. Repeat this process as needed to give your eyes a break and protect them with a new layer of tears.
Blue Light Lenses
If you regularly experience eye strain due to screen time, consider investing in blue light lenses. These lenses have a special coating that reduces the amount of blue light reaching your eyes, which can help alleviate eye strain and reduce tiredness. Blue light lenses are available for both prescription and non-prescription eyewear.
Remember, if you find that you're dealing with consistent or chronic eye strain, it's important to consult an eye doctor or optometrist. They can recommend specific exercises, lenses, or treatments to address the underlying cause of your eye strain.
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Palming
To begin palming, find a comfortable position where your elbows can rest on a table or desk. It is important to ensure that your back and neck are straight, creating a straight line to prevent any obstruction to the major blood vessels in your spinal cord. Warm your hands by rubbing them together or running them under warm water. Then, position your hands with the base of your right pinkie on the base of your left pinkie, forming an upside-down V with your palms.
Next, cover your closed eyes with your palms, ensuring that the base of your pinkie fingers rests on the bridge of your nose. Make sure there is no light visible between your fingers and that you are still able to breathe through your nose. Do not apply any pressure to your eyes or cheekbones; instead, let your palms rest gently over your eye sockets.
As you palm, focus on taking deep breaths and clearing your mind. Visualize total blackness or darkness, which is known to be the most relaxing colour for the mind. If visualizing darkness is challenging, imagine a comfortable image or bring to mind positive thoughts, such as a starry night, a favourite memory, or a beloved person or object. Immerse yourself in the moment, feeling the warmth of your palms and the relaxation spreading throughout your body.
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Reducing screen time
- Track your screen time: Understanding your screen habits is the first step towards reducing screen time. You can use built-in screen time tracking features on your devices or install apps like Canopy, Screen Time Tracker, BePresent, and Opal, which provide detailed insights and help set usage limits.
- Identify time-consuming apps: Some apps, like social media, are designed to be addictive and time-consuming. Uninstall or limit your usage of these apps.
- Find alternative activities: Engage in rewarding activities that provide satisfaction and rest for your eyes and mind. This could include reading printed books, sketching, playing music, exercising, or going for walks.
- Set reminders and notifications: Use alarms to remind yourself to take breaks from screens. Turn off notifications from messages or social media platforms to reduce distractions, so you can focus on other activities.
- Practice eye exercises: When taking breaks from screens, try eye yoga exercises, such as looking side to side or up and down, blinking exercises, and "palming," which involves cupping your hands over your eyes to relax the eye muscles in a dark environment.
- Use blue light filters or glasses: If reducing screen time is not an option due to work demands, consider using blue light filters on your screens or wearing blue light glasses to alleviate eye strain.
- Design a healthy workspace: If you work from home, create a workspace that promotes good posture and movement to prevent neck and back pain associated with extended screen time.
- Limit screen time before bed: Avoid using backlit screens an hour before bedtime, as the emitted light can interrupt your sleep quality. Keep devices out of the bedroom if possible.
- Practice mindfulness: Engage in meditation or mindfulness exercises to rest your mind and eyes without sleeping. Sit quietly, listen to relaxing music, or practice deep breathing techniques.
Remember, reducing screen time is a gradual process, and it's important to find alternative activities that provide satisfaction and rest.
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Meditation
There are various meditation techniques that can help rest your eyes. Concentration meditation, for example, involves focusing on a single point or object, allowing distracting thoughts and tension to fade away. Mindfulness meditation is another technique that helps you focus on the present moment, letting go of worries and distractions.
Guided imagery is a form of meditation where you visualize peaceful and calming scenes, such as a serene beach or a tranquil forest, shifting your focus from stressors. Additionally, body scans and somatic movements are meditation practices that can support eye health and provide a sense of relaxation.
It is recommended to meditate for at least twenty minutes a day. Find a quiet place, sit down, and close your eyes. You can also try zoning out by mindlessly watching people or cars pass by, listening to background noises, or feeling the sun on your body. These meditation practices will help rest your eyes and rejuvenate your mind and body.
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Warm compress
To make a warm compress, fill a bowl or container with warm water that is not too hot to the touch. Then, soak a clean washcloth in the water until it is fully drenched. Squeeze out the excess water so that the washcloth is damp, but not dripping. Fold the washcloth to fit the size of your face and eyes. Before placing the washcloth over your closed eyes, allow it to cool slightly so that it is warm, rather than hot. Sit or lie down in a comfortable place and place the warm cloth over your eyes for a few moments. You can also re-soak the washcloth in warm water and reapply it as needed.
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Frequently asked questions
There are several ways to rest your eyes without sleeping. Firstly, you can try eye exercises such as blinking, eye rolling, and palming. Palming involves cupping your hands over your eyes to create a relaxing dark environment. Secondly, you can use a warm or cool compress, such as a damp washcloth or tea bags, to soothe and relax your eye muscles. Finally, try to limit your screen time and, if possible, wear blue light glasses or use screen filters to reduce glare and blue light exposure.
If you need to rest but can't sleep, try to find a quiet place and listen to the sounds around you, or play some relaxing music. You can also practise meditation or mindfulness exercises to help you unwind and let go of stress. Zoning out by mindlessly watching people or cars pass by or sitting in the sun can also give your brain a short break.
Eye strain can be caused by extended periods of concentration on digital screens or books, leading to eye fatigue and discomfort. To manage eye strain, you can try eye yoga or other eye exercises, blink more frequently, and use lubricating eye drops to provide immediate moisture and relief. Additionally, consider visiting an eye doctor for a comprehensive eye exam and recommendations on lenses or other strategies to rest your eyes effectively.
