SHARES
“Tired Eyes” is a health hazard. Lionel has always been an on-the-go, a type-A, semi-perfectionist IT professional. Working on an important project with multiple date-lines, he spent countless hours glued to the screen, project managing, monitoring and coding, sacrificing sleep in the process. Due to his packed days at the computer, he did not realise he was suffering from tired eyes, until gradually, he experienced blurry and double vision, watery, itchy & sore eyes and a feeling he cannot keep his eyes open. Alarmed, Lionel went to visit his eye doctor and was later assured that with rest, eye drops and eye exercises, he would be back to normal soon.
Did you know digital eye strain is common among people working at computers all day? Causing dry eyes, eye strain, blurry vision and headaches. Take heed, you can suffer from tired eyes, follow these 6 tips on how to avoid tired eyes in the digital age.
Tips on avoiding and relieving tired eyes
oiOur eyes have muscles and you need to give your eye muscles a break with a few simple exercises that make your eyes more comfortable, help enhance productivity, reduce headaches and errors. A busy schedule should be no excuse as you don’t need time off to carry out these 6 eye exercises to beat tired eyes due to digital eye strain.
Eye Exercises #1: Palming
Sit or stand in a position so that your spinal cord is in a straight line
Warm up your hands by rubbing the palms against each other for a few seconds
Position your hands completely covering your eyes on your face, in an inverted V shape.
Close your eyes, relax in complete darkness, imagining a dark starry night. Focus on breathing deeply for a minute or two. Try making palming sessions last at least 5 mins to relax the eye and soothe the optic nerve to relieve your tired eyes.
Eye Exercises #2: Blinking
People usually blink 18 times per minute. However people only blink about half as often while looking at a computer or screens, causing dry eyes. Make a full blink with blinking muscles above your eyelids, giving a little squeeze every time. Blink quickly 10-15 and rest eyes for 20 secs, repeating 5 times. Blinking coats the new layer of tears, cleans the eye, and moisturizes it.
Eye Exercises #3: Zooming
Focus for 15 sec on your thumb held out at arm’s length (like a hitchhiker). While maintaining focus, bring it slowly in till three inches away from your eyes. Focus for another 15 secs. Then move your thumb out again. Repeat for a few minutes to strengthen focusing skills.
Eye Exercises #4: Shifting
Shift and move your eyes gradually from one direction to another, from right to the left corner, up and down. This exercises the tiny eye muscles making them more active and healthy. Repeat 4-5 times.
Eye Exercises #5: Figure of eight
Sit with legs straight in front, left hand on the left knee. Stretch out the right hand above the right knee (straight elbow), thumb pointing. Focus your eyes on the thumb, trace an imaginary figure eight with your thumb, with the head and elbow straight all the time. Repeat 5 times each, in clockwise and anti-clockwise direction. Repeat the exercise with the left hand.
Eye Exercises #6: 20:20:20 Rule
Lastly, practice the 20-20-20 rule: every 20 minutes, look at an object 20 feet away for 20 seconds.
Consult a Healthcare Professional to take care of your Eyes!
Eye strain is a real problem for a lot of people. Particularly if you work at a computer all day, follow these eye exercises to avoid getting tired eyes and fatigue. Do not neglect your most precious sensory organs, your eyes! Do not miss consulting regularly an Optometrist or Ophthalmologist as they will be able to check and advise you on how to care for your eyes.
If you would like to make an appointment with an Optometrist:
Find an Optometrist in Malaysia, on GetDoc
Find an Optometrist in Singapore, on GetDoc
If you would like to make an appointment with an Ophthalmologist:
Find an Ophthalmologist: in Malaysia, on GetDoc
Find an Ophthalmologist: in Singapore, on GetDoc
by Wong Mei Chan
View all articles by Wong Mei Chan.
