Ashwin Lewis
Tired eyes can be caused by a variety of factors, including sleep deprivation, eye strain from staring at screens, and bright or dim lighting. While getting a good night's sleep is ideal, there are several ways to alleviate tired eyes without catching up on sleep. This includes simple remedies such as cold or warm compresses, eye exercises, and adjusting lighting and screen brightness. Additionally, eye drops, artificial tears, and humidifiers can help moisturize dry eyes, while lifestyle changes like staying hydrated and managing stress can improve the health of the delicate skin around the eyes.
| Characteristics | Values |
|---|---|
| Washcloth | Soak a washcloth in warm water and place it on closed tired, dry eyes for 5-10 minutes. |
| Lighting | Avoid bright light or dim spaces. Keep the room softly lit when watching TV. Adjust the brightness and contrast of digital screens. |
| Distance | Maintain a distance of 20-26 inches between your face and digital screens. |
| Position | Position the screen slightly below eye level (4-5 inches). |
| Glasses | Wear glasses instead of contact lenses. |
| Eye drops | Use over-the-counter or prescription eye drops to relieve dry, tired eyes. |
| Blinking | Blink more often when using digital devices. |
| Humidifier | Use a humidifier to add moisture to the air and your eyes. |
| Screen breaks | Take regular breaks from looking at screens. Follow the 20-20-20 rule. |
| Eye exercises | Try focusing on your finger a few inches from your eyes and then on an object in the distance. Repeat a few times. |
| Tea bags | Place cooled, brewed tea bags on your eyelids to soothe your eyes and reduce swelling. |
| Sleep | Get 7-8 hours of good quality sleep. Avoid watching TV or looking at devices before bed. |
| Skincare | Use gentle cleansers, hydrating eye creams, and sun protection to minimize puffiness, dark circles, and fine lines. |
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What You'll Learn
Apply a warm washcloth to closed eyes
A warm washcloth can be an effective way to relieve tired eyes without getting any sleep. The thin skin around your eyes is sensitive, so it's important to ensure that the washcloth is warm and not hot.
- Wash your hands before you start to ensure that bacteria doesn't get into your eyes.
- Boil some water and let it cool down until it is lukewarm. Alternatively, fill a bowl with warm water that is not too hot.
- Dip a clean washcloth into the water and soak it thoroughly.
- Wring out the excess water from the washcloth.
- Fold the washcloth in half or to a size that comfortably covers both eyes.
- Sit back or lie down in a relaxed position.
- Close your eyes and place the warm washcloth over them.
- Leave the washcloth on your eyes for 5 to 10 minutes, or as advised by your doctor.
- Repeat the process if the washcloth loses warmth before the time is up.
- Use a new washcloth and fresh water for each session, and avoid using water that is too hot or boiling.
Warm compresses can help soothe tired eyes by relieving discomfort, adding moisture, and improving tear production. They can also help relax the eye muscles and improve blood flow to the eyes and surrounding tissues.
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Use eye drops to refresh dry eyes
Using eye drops is an effective way to refresh dry eyes and relieve irritation, especially if you spend a lot of time looking at digital screens. Over-the-counter or prescription eye drops can be used to keep your eyes moisturized and prevent symptoms from returning.
One popular brand of eye drops is Refresh Tears Lubricant Eye Drops, which are recommended by many eye doctors and ophthalmologists. These eye drops are designed to provide temporary relief from burning, irritation, and discomfort caused by dry eyes or exposure to wind or sun. They contain active and inactive ingredients that work together to moisturize and soothe the eyes. The active ingredient, Carboxymethylcellulose Sodium (0.5%), helps to lubricate and protect the eyes, while inactive ingredients such as Boric Acid, Calcium Chloride, and Magnesium Chloride enhance the formula's effectiveness.
To use Refresh Tears Lubricant Eye Drops, simply instill 1 or 2 drops in the affected eye(s) as needed. The drops can be used by individuals aged 18 or older and are safe for external use. It is important to follow the safety guidelines provided by the manufacturer. For example, avoid touching the tip of the container to any surface to prevent contamination, and always replace the cap after using. Additionally, if you experience eye pain, changes in vision, or continued redness, discontinue use and consult a doctor.
Using eye drops in combination with other techniques, such as taking regular screen breaks, adjusting lighting and screen brightness, and practicing eye exercises, can help combat eye strain and fatigue associated with digital device usage.
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Take regular screen breaks
Staring at screens for hours can lead to eye strain, causing your eyes to feel heavy, dry, and tired. If your work involves staring at a computer screen for long periods, it may not be possible to take long breaks away from the screen. However, you can still take regular screen breaks by following the 20-20-20 rule. This involves looking at an object 20 feet away from you for 20 seconds, every 20 minutes. This can help to keep tired eye symptoms at bay and is especially beneficial for those with dry eye disease.
To ensure you are taking regular screen breaks, set a timer to remind yourself to look away from the screen and focus on something else. You can also try adjusting your screen setup to make it easier on your eyes. This includes adjusting the brightness and contrast on your digital screens to match the lighting in your environment. Additionally, make sure your screen is about an arm's length (20-26 inches) away from your face, with the centre of the screen slightly below eye level (4-5 inches).
Taking these screen breaks can help reduce eye strain and give your eyes a much-needed rest. During these breaks, you can also try simple eye exercises to ease eye fatigue. For example, hold your finger a few inches from your eyes and focus on it, then shift your focus to a distant object before bringing it back to your finger. Repeat this a few times. Alternatively, close your eyes and roll your eyeballs up toward the ceiling, then down toward the floor, and then look left and right.
Remember, if you wear contact lenses, give your eyes a break by wearing your glasses instead. If you don't usually need glasses or contacts, consider getting an eye examination to ensure that you don't need vision correction. Taking care of your eyes is important, and regular screen breaks are a simple way to help relieve tired eyes.
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Adjust lighting to reduce eye strain
Lighting plays a crucial role in reducing eye strain, especially when using digital devices. Here are some ways to adjust lighting to reduce eye strain:
Avoid Bright Light and Glare
Prolonged exposure to bright light can tire your eyes. When working in an office, avoid sitting directly in front of or behind a window, as this will produce extra glare. Use shades or curtains to control natural light and reduce reflections on your screen.
Maintain Soft, Ambient Lighting
Ensure your workspace has soft, ambient lighting that sufficiently illuminates your workspace without overpowering your screen's light. This is especially important if you're working long hours.
Adjust Screen Brightness and Contrast
Adjust your screen's brightness and contrast to match the lighting in your room. Your screen should not resemble a light source or be too dim, as both extremes can cause eye strain.
Use Task Lighting
Task lighting, such as desk lamps or under-cabinet lighting, can help illuminate your specific work area. Choose a flexible lamp that allows you to direct the light exactly where you need it. Ensure the bulb's temperature matches your ambient light to maintain consistency and avoid eye strain. Position the task light to the side rather than in front of or behind you to avoid shadows.
Increase Text Size
Increase the text size on your screen to prevent squinting, which can contribute to eye strain.
Blue Light Blocking Glasses
Consider investing in blue light-blocking glasses, which can filter out the blue light emitted by digital screens. This type of light has been linked to eye strain and sleep disruption.
Take Breaks
Remember to take regular breaks from looking at digital screens. Give your eyes a break by wearing glasses instead of contact lenses or, even better, close your eyes and give them a chance to rest.
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Elevate your head while sleeping
Elevating your head while sleeping can be a great way to relieve tired eyes, and it has several other health benefits too. This method of sleeping is called inclined bed therapy and is often suggested by doctors to help with snoring, heartburn, and muscle recovery. It can also help with blood pressure and fluid drainage, especially around the sinuses and nasal passages.
To elevate your head while sleeping, you can try using an extra pillow, but this may slide around or get pushed aside. Another option is to prop up the head of your bed with blocks under the legs, but this can be a bit awkward. A better solution may be to invest in an adjustable bed, which allows you to elevate your head at the push of a button. This way, you can easily find the perfect sleep position for you.
If you don't want to purchase an adjustable bed, there are a few other methods you can try. You could use a bed riser that attaches to the top of the bed or place a wedge under the top of the bed frame. Alternatively, you can buy a wedge that goes under your pillow to elevate your head.
Sleeping with your head elevated can be a great way to relieve tired eyes, but it may not be suitable for everyone. For example, those at risk of blood clots may want to consider an alternative, such as sleeping in the zero-gravity position, which involves elevating both the head and legs. This position boosts circulation in the legs while still allowing you to experience the benefits of sleeping with your head raised.
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Frequently asked questions
Try a cold compress in the morning and a warm compress in the evening. Apply a washcloth soaked in warm water to closed, tired eyes.
Take frequent breaks from looking at screens. Try the 20-20-20 rule: after 20 minutes, take a 20-second break and focus on something 20 feet away.
Make sure you are staying hydrated, getting enough sleep, and managing stress.
Yes, try this: hold your finger a few inches from your eyes and focus on it. Then, focus far into the distance, then back on your finger. Repeat a few times.
Yes, make sure you are sitting the correct distance from your screen. The screen should be about an arm's length 20-26 inches away from your face. The centre of the screen should be slightly below eye level (4-5 inches).
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