How to Relieve Eye Strain

Medically reviewed by Theodore Leng, MD

Last Updated: May 20, 2022 References Approved

Experts say that while eye strain is common, it's usually not anything to worry about. If you're noticing that your eyes feel tired, dry, or sore more often, or if you're experiencing headaches when you focus for long periods on a computer or other device, there are many potential remedies to try. Research shows that even simple adjustments like changing your lighting or taking more frequent breaks from your computer screen may help.^{[1]
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Trustworthy Source
Cleveland Clinic
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Go to source} If your symptoms persist, it's a good idea to see an optometrist or ophthalmologist for a complete eye exam.

Method 1

Method 1 of 3:

Environment Adjustments

1
Change your lighting. Turn off any harsh lights, extra lights, or fluorescent light bulbs. These can make your eyes work harder to adjust and long exposure to bright light will overstimulate your eyes and body.^{[2]
X
Trustworthy Source
American Academy of Opthamologists
Professional medical organization focused on advocating for public health and supporting sight-related research
Go to source} Create a comfortable lighting environment by changing your bulbs to soft/warm varieties. Use dimmer switches to adjust the level of lighting, which can then be personalized by everyone in your household.^{[3]
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Research source}
- Natural lighting can cause a glare on the computer monitor, increasing eyestrain. Be sure to use an anti-reflective screen to reduce glare.
2
Adjust your monitor's glare, brightness, and contrast. If you work or study for long periods of time in front of a computer monitor or screen, make sure the monitor is not too close to your eyes—keep it 16 to 30 inches (41 to 76 cm) away. Adjust the settings for brightness and contrast until you're comfortably viewing the screen.^{[4]
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American Optometric Association
Professional medical organization dedicated to supporting optometrists and improving public eye and vision health
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- Reduce glare with a glare reduction filter or by closing blinds or drapes.
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3
Try computer glasses. Lenses designed for computer use are progressive and can help you focus on a screen without straining your eyes. Talk to your eye doctor about getting a pair to reduce your eye strain.^{[5]
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American Academy of Opthamologists
Professional medical organization focused on advocating for public health and supporting sight-related research
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- Unfortunately, there’s no evidence that blue-light-blocking glasses are effective for reducing eye strain.
4
Hold a warm compress over your eyes. If your eyes feel itchy or irritated, a warm compress might soothe them. Soak a clean washcloth in warm water and wring out the excess. Lay the cloth over your eyes for a few minutes to get some relief.^{[6]
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Research source} Try this daily to see if it helps.

Method 2

Method 2 of 3:

Dry Eye Relief

1
Understand how tears moisturize your eyes. A major cause of eye strain is dry eyes. Tear film is made up of 3 layers: oil/lipid (fat), water, and mucus. A problem with any of these layers can cause dry eyes. Once you understand what each layer does, you can narrow down potential problems that are causing your dry eyes. The parts of the tear film have the following functions:^{[7]
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American Academy of Opthamologists
Professional medical organization focused on advocating for public health and supporting sight-related research
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- Mucous layer: This lowest layer is the base and keeps tears in your eyes so they don't spill out.
- Water layer: This middle layer cleans your eyes.
- Oil/lipid (fat) layer: This outer layer is smooth and prevents tears from drying too fast.
2
Use artificial tears. If your eyes feel dry after reading, knitting, or staring at the computer for a particularly long time, try an artificial tear product. There are many brands available, and you may need to experiment to find the right type for you.^{[8]
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Trustworthy Source
American Academy of Opthamologists
Professional medical organization focused on advocating for public health and supporting sight-related research
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- Preservative-free drops can reduce the risk of allergy or sensitivity of already dry eyes.
3
Try a gel or ointment. Gels and ointments may work better than artificial tears. Ask your ophthalmologist or pharmacist to suggest a product that will treat your symptoms. Typically, you’ll apply gel drops throughout the day, or an ointment at night, to relieve dry eyes.^{[9]
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American Academy of Opthamologists
Professional medical organization focused on advocating for public health and supporting sight-related research
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4
Add humidity to your environment. Dry air can contribute to dry eyes. Get a humidifier and place it next to your desk to help add moisture to the air. This is especially useful if you live in a cold climate and use a heater often.^{[10]
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Trustworthy Source
American Academy of Opthamologists
Professional medical organization focused on advocating for public health and supporting sight-related research
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- Keep the humidity level in your home between 30 and 50%.

Method 3

Method 3 of 3:

Prevention

1
Protect your eyes from things that dry them out. Avoid exposing your eyes directly to air, like a car heater, hair dryer, or air conditioner. Point vents away from you and wear wraparound sunglasses outside. Protecting your eyes can keep moisture in them.^{[11]
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American Optometric Association
Professional medical organization dedicated to supporting optometrists and improving public eye and vision health
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2
Eat more foods with Omega-3 fatty acids. Since tears are made up of water, mucous, and fat, increasing oils and water can moisturize your eyes. Omega-3 fatty acids have been shown to help tear integrity, increasing tear stability.^{[12]
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Trustworthy Source
American Academy of Opthamologists
Professional medical organization focused on advocating for public health and supporting sight-related research
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3
Blink often. Blinking helps freshen your eyes by spreading tear film evenly throughout your eye. This can relieve eye strain due to dry eye. It's especially important to remember to blink if you focus on a computer screen or monitor for much of the day. Blinking every time you remember to, or remembering to take a break every 15 minutes can help relieve eye strain symptoms.^{[13]
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Trustworthy Source
American Optometric Association
Professional medical organization dedicated to supporting optometrists and improving public eye and vision health
Go to source}
- Every 20 minutes, focus on something 20 feet (6.1 m) away for 20 seconds to reduce eye strain.^{[14]
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  Trustworthy Source
  American Academy of Opthamologists
  Professional medical organization focused on advocating for public health and supporting sight-related research
  Go to source}
4
See an ophthalmologist if home treatments don’t help. If you aren’t getting relief from OTC products, you have chronically tired eyes, or have alarming symptoms along with fatigued eyes, make an appointment with an eye doctor. They’ll be able to determine the cause of your eye strain and diagnose any eye-related conditions that may be contributing to it. They can also prescribe stronger drops or ointments, as needed.^{[15]
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Trustworthy Source
American Academy of Opthamologists
Professional medical organization focused on advocating for public health and supporting sight-related research
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Warnings

If after trying these methods you still suffer from discomfort of your eyes, contact your ophthalmologist or optometrist for an eye examination.

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