How to Soothe Eye Strain and Discomfort

There are many factors that can lead to eye strain, but one of the most common causes is overuse or tension in the eyes. Eyes can become strained when working in dimly lit rooms, driving for long periods, not wearing corrective lenses when needed, or staring at a fixed point (such as a computer screen) for extended periods. Eye discomfort can also be caused by headaches, increased intraocular pressure, foreign objects in the eye, sinus infections, and irritation. If you experience eye pain throughout the day, there are home remedies that can help alleviate the discomfort.

Use Eye Drops. Using eye drops or artificial tears can help moisten dry eyes and reduce discomfort. You may also use a saline solution (which closely resembles the salt in your tears) or eye drops. Follow the manufacturer's instructions.

• Avoid becoming reliant on eye drops. If you use them frequently, ensure they do not contain any active ingredients or preservatives. Overuse of eye drops containing active ingredients can actually worsen eye problems.

Use a Warm Compress. Applying a warm compress to your eyes can help relax the muscles around the eyes, reducing eye strain and relieving the twitching of tired eyes. You can use either a dry or damp compress, depending on what feels most comfortable. If you're wearing glasses or contact lenses, make sure to remove them before applying the compress.

• For a dry compress, fill a sock with rice or uncooked beans, tie it securely, and microwave for about 30 seconds until it’s warm but not too hot. Place the compress on your eyes.
• For a damp compress, soak a clean cloth or a stack of paper towels in warm water (not too hot), then apply the cloth to your eyes. You can also gently press with your palms, but don’t apply too much pressure. Leave it on until it cools.

Use Your Palm as a Compress. Gently placing your palms on your eyes can help alleviate strain and reduce discomfort. If you're wearing glasses or contacts, take them off before using your palms as a compress.

• Cross your hands with your palms facing inward.
• Gently press your palms over your eyes.
• Hold for 30 seconds, then release. Repeat several times if necessary to ease the eye strain.

Use Herbal Tea Bags as Compresses. Some herbal teas, such as chamomile, golden seal, eyebright, and Oregon grape/barberry, contain anti-inflammatory properties that can soothe your eyes. Although there is no scientific evidence proving tea bags work better than other compresses, you may enjoy the soothing scent of the herbs.

• Place two tea bags in a cup and pour hot water over them. Let the tea steep for about 5 minutes, or until it’s warm but not hot.
• Gently squeeze out excess water from the tea bags and place one over each eye. Lean back and relax. Remove the tea bags once they have cooled. You can repeat this process if desired.
• If you don’t have tea bags, you can use a knee-high stocking, cut off the toe, fill it with dried herbs, tie it securely, and use it like a tea bag.

Eye Rotations. This is a popular method among teens, but it can also help reduce eye strain. Close your eyes and focus on deep breathing while performing the following movements:

• Rotate your eyes clockwise, then reverse the direction. That’s one full rotation.
• Repeat 20 times, starting slowly and gradually increasing speed.
• Do this 2-4 times a day to help reduce and prevent eye strain.

Take Frequent “Eye Breaks.” Give your eyes regular breaks throughout the day using the 20-20-20 rule: every 20 minutes, look at something 6 meters (20 feet) away for at least 20 seconds. Staring at a computer screen for long periods without resting your eyes can lead to eye discomfort, headaches, and even muscle pain.

• Every hour, try to stand up, move around, and stretch. These actions will help keep you alert and prevent eye strain from the start.

Relax. Stress, tension, and muscle strain can cause eye discomfort and strain. Take a few deep breaths, stretch your arms and legs, and rotate your head. Stand up and walk briskly. Try some body stretches. You can also use eye relaxation techniques to ease discomfort and reduce eye strain.

• Find a quiet, comfortable spot to avoid distractions, if possible. Breathe deeply and evenly.
• Squeeze your eyes shut as tightly as possible. Hold for 10 seconds, then relax and open your eyes.
• Raise your eyebrows as high as you can, feeling like your eyes are opening as wide as possible. Hold for 10 seconds, then relax.
• Repeat these exercises several times throughout the day as needed.

Keep Your Eyes Moisturized. Sitting in front of a computer screen for long hours can reduce your blinking rate and lead to dry eyes. Try blinking more often to keep your eyes hydrated. If that doesn’t help, you can use artificial tears.

• If using preservative-containing artificial tears, do not use them more than four times a day. Overusing these eye drops can actually worsen eye problems! If the artificial tears are preservative-free, you can use them as needed.
• Using a humidifier can help keep your eyes moisturized and feeling refreshed.

Drink Plenty of Water. Not staying hydrated can make your eyes feel dry, itchy, and uncomfortable. Dehydration can prevent your body from producing enough tears to keep your eyes moist. Men should drink at least 13 cups of water (3 liters) a day. Women should drink at least 9 cups (2.2 liters) a day.

Remove Makeup. Makeup can clog the oil glands around your eyes, leading to irritation or even infections. Be sure to thoroughly clean off mascara and eye shadow.

• You can use baby shampoo or special eye makeup removers. The most important thing is to ensure you remove makeup every day.

Choose cosmetics that are non-irritating. This requires trial and error. Even products labeled as 'low irritant' can still cause eye irritation. You should test small amounts of various eye-safe cosmetics to find the one that works best for you.

• If problems persist, consult a dermatologist. They can recommend cosmetics that won't irritate your eyes.

Wash your eyelids. If your eyes are dry, red, or itchy, washing your eyelids might offer some relief. You can use baby shampoo or a gentle, non-irritating shampoo without sulfates to clean your eyelids. Washing helps the natural oils on your skin circulate better, providing more moisture for your eyes.

• Wash your hands thoroughly with soap and warm water.
• Mix one part baby shampoo with one part warm water in a small bowl.
• Use a clean cloth (one cloth per eye) and gently rub the solution over your eyelashes and eyelid edges.
• Rinse with warm water.
• Wash twice a day.

Let light shine from behind you. When reading, the light reflecting from the page or screen can cause glare and eye strain. Position your desk lamp or light source behind you, or use a lampshade to reduce the effect.

Establish good work habits. Proper posture can help prevent eye strain. Leaning over your computer can cause not only eye strain but also muscle pain and fatigue.

• Sit at least 50–60 cm away from the screen. Position the computer so you don't have to hunch forward or look upward.
• Reduce glare. Use a screen filter and adjust the office lighting if possible. Older fluorescent lights flicker, which can strain the eyes and cause headaches. Newer compact fluorescent lights (CFL) don't have this issue.

Avoid smoking and other irritants. If your eyes are frequently red, itchy, watery, or tired, they may be reacting to something in the environment. Common irritants include cigarette smoke, smog, and pet dander.

• If your eyes discharge thick or green mucus, seek medical attention immediately. This may be a symptom of conjunctivitis.

Relax. Stress and tension can lead to eye pain. Taking just a few minutes each day to relax can help maintain healthy, vibrant eyes.

• Place your elbows on your desk, with palms facing your face. Gently rest your face into your palms, close your eyes, and cover them. Breathe in deeply through your nose, hold for 4 seconds, and then exhale slowly. Repeat several times a day, for 15-20 seconds each time.
• Massage your face. Gently massage the muscles around your eyes to prevent eye strain. Use your fingertips to gently circle around the upper eyelid for 10 seconds, then repeat the same for the lower eyelid. This helps stimulate tear production and relaxes the muscles.
• Apply light pressure to your face. Gently tapping your face can relieve eye strain and discomfort. Tap lightly on your forehead just above your eyebrows, about 2.5 cm. Then tap around the eyebrow arch, press gently in the center of your forehead, tap the eyebrow tips, and finish by gently pinching the bridge of your nose.

Wear protective glasses. If you're spending hours staring at a computer screen daily, wearing protective glasses can help reduce eye strain. Some glasses are specifically designed to protect eyes from dryness and discomfort. Look for lenses with amber tint to help reduce screen glare.

• The Gunnar Optiks eyewear brand offers a range of glasses designed specifically for gamers. Their special lenses can prevent eye dryness and strain, while the amber-tinted lenses reduce glare.

Change your screen types. Screens are all around us: computers, tablets, phones, TVs, etc. These all contribute to eye strain. While you can't remove screens entirely, there are several things you can do to prevent damage to your eyes.

• Reduce blue light. Excessive blue light exposure can cause glare and even harm your eyes. Use blue light filters for your tablet, mobile phone, and choose to lower the backlight settings on your TV screen. You can also purchase anti-reflective (AR) and glare-reducing lenses for your eyeglasses. These lenses can reduce the effects of blue light.
• Get anti-glare filters for your computer and TV screens. You can also reduce contrast on your computer screen.
• Clean your screens regularly. Dust, dirt, and smudges can cause glare and strain on your eyes.

Check for foreign objects in your eyes. If your eyes hurt from dust, sand, metal particles, or other foreign objects, you may need to see a doctor. When a foreign object is lodged in your eye, you should seek medical attention immediately. You can attempt the following steps to remove small particles from your eye, but if discomfort persists, you should consult a specialist.

• Wash your hands thoroughly with soap and warm water.
• Remove your contact lenses.
• Rinse your eyes with clean, warm water (distilled water is preferred) or an eye wash solution. You can use an eye cup (available at pharmacies) or a small drinking cup. Use a small dropper to flush your eye with warm water.
• If the pain, redness, or itching continues after the object has been removed, you need to seek medical attention immediately.

Determine if emergency care is needed. Besides having a foreign object in your eye, there are other symptoms that may require medical attention. The following signs could indicate a serious condition or health issue:

• Sudden or temporary vision loss, or the appearance of blind spots.
• Double vision or seeing a "halo" (bright circle around an object).
• Sudden darkness or loss of vision.
• Blurred vision that occurs suddenly, accompanied by eye pain.
• Redness and swelling near the eye area.

Determine if you have symptoms of glaucoma. Glaucoma is a group of eye diseases that can damage the optic nerve. Regular eye exams by a doctor are the best way to prevent and detect glaucoma. However, if you experience eye pain along with any of the following symptoms, it is important to see an ophthalmologist as soon as possible:

• Difficulty adjusting to changes in light, especially in dark rooms.
• Difficulty focusing on an object.
• Light sensitivity (squinting, blinking, irritation).
• Red eyes, flaking, or swelling.
• Double vision, blurred vision, or distorted images.
• Excessive tearing.
• Itchy, burning, and extremely dry eyes.
• Seeing "ghost images" or appearing to have spots or lines in your vision.

Determine if you have conjunctivitis. Conjunctivitis can be highly contagious if caused by a virus. Although many cases of conjunctivitis can be treated at home, if you experience any of the following symptoms, you should see an ophthalmologist or visit an emergency room immediately:

• Green or yellow discharge, or "crusty flakes".
• High fever (over 39°C), chills, shivering, pain, or vision loss.
• Severe eye pain.
• Double vision, blurred vision, or seeing "halos" around lights.
• If conjunctivitis does not improve within two weeks, you should see a doctor, even if symptoms are mild.

Know when to seek help. Even if it's not an emergency, you should still see a doctor if home treatments don't relieve your eye pain. If your eye pain is due to conjunctivitis, it may clear up on its own, but if there's no improvement within two weeks, you should consult a doctor. If you experience other symptoms and do not improve after one to two days of home treatment, schedule an appointment with an ophthalmologist or specialist as soon as possible.

Consult with your doctor. Track your symptoms to provide your doctor with the most complete information. Thinking about the following questions can help your doctor treat you effectively:

• Do you have any vision issues, such as blurry vision, halos, blind spots, or trouble adjusting to light?
• Do you have eye pain? If so, when is the pain the worst?
• Do you experience dizziness or lightheadedness?
• When did these symptoms begin? Did they come on gradually or suddenly?
• Do the symptoms occur regularly? Do they persist or come and go?
• When is the pain the worst? Is there anything that helps relieve it?

• If you're wearing makeup, make sure to remove it carefully without rubbing your eyes. Gently remove eye makeup using soft motions.
• Ensure that your eyeglasses prescription is correct. Wearing glasses with the wrong prescription can cause eye strain.
• Sometimes, all you need to do is remove your glasses or contact lenses and give your eyes a break to relieve the discomfort.
• Regularly clean your glasses and contact lenses. This will help prevent glare and irritation in your eyes.
• Protect your eyes from the sun and harsh lighting. Wear sunglasses or contact lenses with UV protection. If you're near a construction site or an area with high air pollution, wear protective glasses or goggles.
• Be careful not to rub your eyes, as this can lead to irritation or infection.

• Never insert anything into your eyes (such as tweezers, cotton balls, etc.) as it can cause severe damage to your eyes.
• If the discomfort persists for more than one to two days, or if your vision is affected, or if you experience nausea/vomiting or persistent headaches, see an eye specialist as soon as possible.
• If you are using medicated eye drops, consult your pharmacist to ensure they won't interact with any other medications you're taking.
• Do not use green or black tea as compresses. These teas have high tannin content, which may harm the delicate tissue around the eyelids.