What causes eye strain and how to prevent it?

Do you often find yourself rubbing your eyes after an extended workday on the laptop? Excessive watering, eye pain, and headaches are some of the tell-tale signs of eye strain that must not be ignored. This is a condition that can lead to eye fatigue. Sitting in front of a laptop or a computer can cause a strained neck, and back, as well as extreme eye strain. Additionally, many eye conditions such as dry eyes, myopia or even astigmatism can cause your eyes to become tired, if not treated in the right manner. While eye strain cannot cause long-lasting damage, it can lead to you being extremely uncomfortable as well as experiencing blurry vision. Read on to know what causes this eye strain, and how to avoid it.

What is eye strain?

Eye strain is a common condition that occurs when your eyes get tired followed by prolonged,  intense visual activity. “It is usually short-lived and resolves upon resting but in some cases, symptoms can become prolonged and cause discomfort during routine daily functioning,” says  ophthalmologist Dr Bhavya Reddy, adding, “This points towards an underlying eye condition that needs to be addressed.” According to a study, published in Ophthalmology and Therapy, Digital eye strain (DES)  arises due to the prolonged use of digital electronic devices. The symptoms of this eye strain include dry eyes, itching, foreign body sensation, watering, blurring of vision, and headache.

Types of eye strain

There are different types of eye strain, depending on the causes as well as the longevity of the fatigue. The most common cause of eye strain is the extended use of screens such as computers, laptops or other digital devices, such as phones and tablets. This can cause eye strain that can either be temporary or long-lasting. Temporary eye strain is extremely common. The American Optometric Association says that when it comes to long-lasting eye strain, the length depends on factors like your screen time, if you are nearsighted, or if you have astigmatism. If eye strain is accompanied by other factors such as headache, dry eyes, and neck or shoulder strain, then it may take longer for the condition to resolve.

What are the causes of eye strain?

There can be many causes of eye strain. Some of them are listed below:

1. Looking closely

Looking at something at a close distance such as a computer screen, cell phone or a book for prolonged periods can also cause eye strain. “This forces the lens inside the eye into remain in a contracted state which can give rise to symptoms of strain such as tiredness and heaviness of eyelids,” says Dr Reddy. This also results in decreased blink rate which causes dryness of the eyes. The American Academy of Ophthalmology states that this happens because we blink less when we are looking at something closely, for example, a computer screen. We usually blink 15 times a minute, but this gets cut down in half when we are looking closely at something.

2. Driving over long hours

Driving requires intense concentration of the eyes. This can often result in fatigue. Make sure to not have any screen time before you drive, and take breaks during your journey, also wearing anti-glare glasses can help reduce eye strain. A study, published in Eye, states that dry eyes can impact the way we drive, as well as other daily activities such as working on a computer. A study, published by the US National Institutes of Health, also states that direct airflow from ac vents or open windows can also make your eyes dry while driving.

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3. Working in a dimly lit room

Working in a room where there is not enough light can make it hard for your eyes to focus. This can lead to eye fatigue. Working on a laptop or computer in a dark room can also cause eye strain. The American Academy of Ophthalmology states that changing your lighting or taking regular breaks from your work on the computer would help relieve this fatigue.

4. Incorrect glasses

An uncorrected glass requirement or incorrect glass prescription can also lead to eye strain. In this case, make sure to consult your doctor and get the correct glasses at the earliest.

5. Underlying health conditions

Many underlying medical conditions can cause eye strain. Dry eye syndrome is one such condition that can increase eye strain. Over-the-counter eye drops can help you fix this. Myopia or being nearsighted, as well as Farsightedness,  can also lead to eye strain. For this, you would need to get your vision checked and wear the right glasses. Age-related eye conditions such as presbyopia, a condition where you face difficulty in focusing, can also cause eye strain. A faulty shaped cornea causes astigmatism, and this also leads to eye strain.

What are the symptoms of eye strain?

There are a lot of conditions that can let you know that your eyes are strained.

• Red, watery, tired eyes which may itch or burn
• Heaviness of eyelids
• Blurred vision
• Headache
• Dryness of eyes
• Difficulty focusing
• Increased sensitivity to light

How to treat eye strain?

To treat eye strain, take regular breaks from screens by following the 20-20-20 rule—take short breaks and look at something 20 feet away for 20 seconds every 20 minutes. Adjust your lighting and screen position to reduce glare and make sure your eyewear prescription is current. Using artificial tears can also help alleviate dryness and discomfort. Reduce or even better, quit smoking as it contributes to increased dryness of eyes. Remember to blink more frequently. Check out the other ways to reduce eye strain.

How to avoid overstraining your eyes?

Making sure that everything around you helps to protect your eyes can help you prevent eye strain. Make sure there is adequate lighting at your workstation to avoid strain. The screen should be placed at an arm’s distance and a little below eye level to avoid straining the neck. Incorrect sitting posture can contribute towards increased overall discomfort. Additionally, Regular eye checkups to detect any underlying conditions which can contribute to eye strain.

Can eye strain damage your eyes?

No, no evidence suggests that eye strain can cause serious damage to the eyes. However, the extent to which screen time impacts our eyes is yet to be researched. Therefore, it is very important to reduce screen time. Some of the ways to do this are by creating a strict routine where you are away from your phone or laptop, making screen-free zones in your house, pursuing your hobbies as well and trying to take breaks from work on the laptop, whenever you can.

How to take care of your eyes?

Eyes also need to be taken care of, and there are various ways to do this. The most basic rule to follow is to not rub your eyes. Rubbing your eyes can transfer the germs and bacteria from your hands to your eyes, and this can lead to infection. If you have to touch your eyes, then make sure to wash your hands before you do so. It is also important to wear sunglasses when you are out and about. Sun exposure can cause damage to your eyes. Also, it is important to eat a balanced diet. Limiting exposure to screens, as well as spending time working out can also help you take care of your eyes. Check out these tips to take care of your eyes.

What to eat for stronger eyes?

A balanced diet for strong eyes is a must. There are many simple things that you can consume every day to keep your eyes healthy and strong. Nuts, seeds as well as almonds are great for the eyes. Almonds contain vitamin E which helps to keep the eyes strong. This can even help to prevent cataracts and slow down age-related macular degeneration. Carrots also contain beta carotene as well as vitamin A, which can help to prevent eye infections. You can also make use of antioxidants such as lutein and zeaxanthin for your eyes. Of course, citrus fruits, containing vitamin C can help as well. Check out what to eat for healthy eyes, and how to include these foods in your daily diets.

Summary

Eye strain is not permanent, and cannot cause long-lasting damage to our eyes. However, it is a condition that is extremely uncomfortable. The symptoms of eye strain include watery eyes, blurred vision and headaches. It can also lead to a stiff neck as well as shoulder pain. While it generally resolves on its own, if you are experiencing these symptoms multiple times a week, then it is important to show yourself to the doctor.