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This article was co-written by Rajesh Khanna, MD. Rajesh Khanna is an ophthalmologist and founder of the Khanna Vision Institute in Los Angeles, California. Khanna specializes in Lasik, cataract and refractive eye surgery as well as treatments for presbyopia and keratoconus. Khanna completed her residency first in ophthalmology in Mumbai and her second at SUNY Downstate in New York City. He went on to complete a fellowship in corneal and refractive surgery at the University of Cincinnati in Ohio and a doctoral student in ophthalmology at Kingsbrook Jewish Hospital in New York City. Khanna is also a UCLA faculty volunteer and a leading international expert in Lasik surgery, presbyopia lens implants and refractive vision care. He is certified by the American Board of Ophthalmology and certified by Bombay University as a master of surgery.
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There are many factors that cause eye strain, but one of the most common causes is intense eye use or eye strain. Eyes can become strained when you work in a dimly-lit room, drive for long periods of time, don’t wear glasses when necessary, or stare for too long in one place (such as a computer screen). [1] X Trusted Source Mayo Clinic Go to Source Eye pain can also be caused by headaches, glaucoma, foreign bodies in the eye, sinusitis, and irritation. If your eyes are sore throughout the day, there are some home remedies you can use to help soothe your eyes.
Steps
Reduce Eye Strain
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Use eye drops. Using eye drops or artificial tears can moisten dry eyes and relieve pain. You can use saline solution (salt water closely resembles the salt in tears) or eye drops. Follow the manufacturer’s instructions.
- Don’t get dependent on eye drops. If you use eye drops regularly, make sure they don’t contain drugs or preservatives. Overuse of prescription eye drops can actually make eye problems worse. [2] X Research Source
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Use warm compresses. Applying a warm compress to the eyes also helps to relax the muscles around the eyes and can therefore reduce eye strain and the jittery sensation of tired eyes. You can use dry or moist warm compresses, whichever is most comfortable for you. If you wear glasses or contact lenses, you must remove them before applying the gauze. [3] X Research Sources
- If using dry gauze, fill a sock with rice or raw peas and tie it up. Microwave for about 30 seconds until warm but not too hot. Apply gauze over eyes.
- If using damp gauze, wet a clean cloth or stack of paper towels with warm (slightly hot, but not too hot) water. Place the cloth over the eye. You can also press gently with your palm if you want, but don’t press too hard. Leave on eyes until cool.
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Use the palm of your hand as a gauze pad. Using the palm of your hand to gently apply pressure to the eye area can help relieve eye strain and pain. If you wear glasses or contact lenses, take them off before putting gauze on your eyes.
- Cross your hands, palms facing your body.
- Gently press your palm over your eyes.
- Continue holding for 30 seconds, then release. Repeat as many times as needed to relieve eye pain.
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Use herbal tea bags as gauze. Some herbal teas such as chamomile, golden seal, eyebright, chamomile, and oregon grape/barberry contain anti-inflammatory ingredients that can soothe the eyes. [4] X Research Source Although there is no scientific evidence that tea bags are more effective than other types of gauze, you may find the scent of the herb very pleasant. [5] X Research Sources
- Put two tea bags in the mug and pour boiling water in. Steep the tea for about 5 minutes or until the water is still warm but not hot.
- Squeeze out two tea bags and place one in each eye. Tilt your head back and relax. Remove the tea bag when it has cooled down completely. You can do it as many times as you want.
- If you don’t have a tea bag, you can take a knee-length leather sock, cut off the toe, add dried herbs, tie it up, and use it as a tea bag.
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Eyes rolling. This is a teen’s favorite weapon, but it can also help relieve eye strain. Close your eyes and focus on breathing deeply while performing the following movements:
- Roll your eyes clockwise. Then reverse. Thus completing one eye roll.
- Repeat 20 times. Do it slowly at first and faster each time.
- Do this 2-4 times daily to help relieve and prevent eye strain.
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Regularly “rest your eyes”. Give your eyes a break several times a day according to the 20-20-20 rule: every 20 minutes, give your eyes a break by looking at an object at least 6 meters away for at least 20 seconds. [6] X Trusted Source Mayo Clinic Go to the Source Focusing on a computer screen for long periods of time without resting your eyes can cause eye strain, headaches, and even muscle aches.
- About every hour or so, you try to get up, move around, brush off your clothes. These movements will keep you awake and keep your eyes from straining in the first place.
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Relax. Nervousness, pressure, and muscle tension can cause eye strain and pain. Take a few deep breaths, swing your arms and legs, and spin your head. Get up and walk quickly. Do some stretching exercises. You can also use the method of increasing muscle relaxation above your eyes to relieve pain and reduce eye strain. [7] X Research Sources
- Find a quiet, comfortable place to be free from distractions if possible. Breathe deeply and evenly.
- Close your eyes as tightly as you can. Hold for 10 seconds, then relax and open your eyes.
- Raise your eyebrows as high as possible. How to make you feel like opening your eyes as wide as possible. Hold for 10 seconds, then release.
- Repeat these exercises as many times a day as needed.
Prevent Eye Pain
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Keep eyes moist. Sitting in front of a computer screen for long hours can reduce the number of blinks and cause dry eyes. Try to blink often to keep your eyes moist. If it still doesn’t work, you can use artificial tears. [8] X Trusted Source Mayo Clinic Go to Source
- If using artificial tears with preservatives, you should not use them more than 4 times a day. Using these eye drops too often can actually aggravate eye problems! If artificial tears do not contain preservatives, you can use them as needed.
- Using a humidifier can help keep your eyes moist and refresh your eyes.
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Drink a lot of water. Not drinking enough water can make your eyes feel dry, itchy, and sore. If you are dehydrated, you may not be able to produce enough tears to keep your eyes moist. Men need to drink at least 13 cups of water (3 liters per day). Women need to drink at least 9 cups (2.2 liters) a day. [9] X Trusted Source Mayo Clinic Go to Source
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Cleansing. Makeup can clog the skin’s oil glands, causing irritation and even inflammation. Make sure to wash off cosmetics like mascara and eyeshadow.
- You can use baby shampoo or a special eye makeup remover. The most important thing is to make sure to remove cosmetics every day.
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Choose cosmetics that do not cause irritation. This requires trial and error. Even brands that say “low-allergenic” can cause eye irritation. You should try a small amount of different cosmetics for sensitive eyes to find the one that works best for you.
- If you continue to have problems with your cosmetics, you should talk to your dermatologist. Your doctor can recommend cosmetics that won’t irritate your eyes.
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Wash eyelids. If your eyes are dry, red, and itchy, you may find it easier to wash your eyelids. You can use baby shampoo or a mild, non-irritating, and sulfate-free shampoo to wash your eyelids. [10] X Source of Research Eyewash can help your skin’s natural oils circulate better and provide better oil for your eyes. [11] X Trusted Source American Optometric Association Go to Source
- Wash hands with soap and warm water.
- Mix one part baby shampoo and one part warm water in equal proportions in a small bowl.
- Using a clean cloth (one for each eye), gently rub the solution onto the lashes and lash line.
- Rinse with warm water.
- Wash twice a day.
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Let the light shine from behind. When you read a book, light reflected off the page or screen can cause glare and hurt your eyes. Place a table lamp or light source behind you, or use a lampshade. [12] X Trusted Source Mayo Clinic Go to Source
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Create good habits at work. Correct posture while working can help prevent eye strain. Leaning over the computer desk can not only strain your eyes, but also cause muscle pain and fatigue. [13] X Research Source
- Sit at least 50-60 cm away from the computer screen. Place the camera at a moderate height so that you do not have to stoop or raise your eyes to look.
- Reduce glare. Use computer screen filters and change the lighting in the office if possible. Old-fashioned fluorescent lamps emit flickering light that can cause eye strain and headaches. Newer compact fluorescent lamps (CFLs) do not suffer from these effects. [14] X Research Source
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Avoid smoking and other irritants. If your eye is constantly red, itchy, watery, or tired, it’s probably reacting to something in the environment. Common irritants are cigarette smoke, haze, and pet dander. [15] X Research Source
- If the eye has a solid or blue color, see a doctor immediately. This could be a symptom of conjunctivitis. [16] X Research Source
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Relax. Feelings of pressure or nervousness can cause eye pain. Just a few minutes a day using relaxation methods, you can maintain a healthy eye. [17] X Research Source
- Place your elbows on the desk. Two palms facing face and face in hand. Close your eyes and cover your eyes with both hands. Inhale air to fill the abdomen through the nose. Hold your breath for 4 seconds and then slowly exhale. Repeat several times a day, 15-20 seconds each time.
- Face massage. Gently massaging the muscles around the eyes can help prevent sore eyes. Use your fingertips to gently massage in circles on the upper eyelid for 10 seconds. Next, rub circles on the lower eyelids for 10 seconds. This move helps to stimulate the tear glands and relax the muscles. [18] X Trusted Source Mayo Clinic Go to Source
- Apply light pressure to the face. Gently patting the face can relieve eye strain and relieve eye strain. Gently pat the forehead about 2.5 cm above the eyebrows. Then pat on the eyebrow arc point. Gently press on the forehead, between the eyebrows. Then pat the top of the eyebrow, then the tail of the eyebrow. Finally, pinch the tip of the bridge of the nose. [19] X Research Source
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Wear eye protection. If you have to look at a computer screen for many hours a day, wearing protective glasses can help reduce eye strain. Some glasses are designed to protect the eyes from dryness and soreness. Look for amber lenses that reduce computer screen glare.
- Gunnar Optiks Eyewear Shop has a wide range of glasses designed specifically for gamers. Special shaped lenses can help keep your eyes from drying out and straining. Amber lenses can reduce glare. [20] X Research Source
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Change the screen type. We are surrounded by screens of all kinds: computers, tablets, phones, televisions, etc., all dazzling. You can’t get rid of all screens, but there are some things you can do to help keep your eyes from harming them. [21] X Research Source
- Reduce blue light. Blue light can cause glare and even damage your eyes if exposed to too much. [22] X Research Source Use blue light filters for tablets and mobile phones and opt to reduce backlit on TV screens. You can also purchase anti-reflective (AR) and anti-glare lenses for your lenses. These lenses can reduce blue light effects.
- Buy anti-glare filters for computer monitors and televisions. You can also reduce the contrast on your computer screen.
- Clean the screen regularly. Dust, dirt, and smudges can cause glare and strain the eyes. [23] X Trusted Source Mayo Clinic Go to Source
Seeking Specialist Help
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Check for foreign bodies in the eye. If your eyes are sore from dust, grit, metal dust, or other foreign objects getting into your eyes, you may need to see a doctor. When a foreign body is in the eye, you must see a doctor immediately. You can try the following steps to remove small objects from your eye, but if you don’t feel better, you should seek professional help. [24] X Trusted Source Mayo Clinic Go to Source
- Wash hands thoroughly with soap and warm water.
- Remove contact lenses.
- Use clean, warm water (preferably distilled water) or eyewash to rinse your eyes. You can use an eye cup (bought at the pharmacy) or a small drinking cup. You can remove small objects from the eye by putting warm water in the dropper and rinsing the eye.
- If pain, redness, and itching persist after the object has been removed, you should seek immediate medical attention.
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Determine if emergency care is needed. In addition to getting a foreign object in your eye, there may be other symptoms that warrant medical attention. The following symptoms may be signs of serious illness or health problems: [25] X Research Source
- Temporary blindness or sudden onset of blind spots.
- Double vision or seeing a “halo” (circle of light around an object)
- Dark
- The image is suddenly blurred and hurts the eyes
- Redness and swelling near the eyes
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Determine if you have symptoms of glaucoma. Glaucoma is a group of eye diseases that can damage the optic nerve. Visiting your doctor for regular eye exams is the best way to prevent and detect glaucoma. However, when eye pain is accompanied by the following symptoms, you should see an ophthalmologist as soon as possible: [26] X Research Source
- Difficulty adapting to changing lighting, especially in dark rooms.
- Difficulty focusing on an object.
- Sensitivity to light (squinting, blinking, irritation)
- Red, scaly or swollen eyes
- Seeing an object in two, blurred or distorted
- Tears don’t stop
- Itchy, hot and extremely dry eyes
- Seeing “ghosts” appearing as points or lines in the field of vision.
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Determine if you have conjunctivitis. Conjunctivitis can be very contagious if it is caused by a virus. Although many cases of conjunctivitis can be treated at home, if you have the following symptoms, you should see an ophthalmologist or go to the emergency room right away: [27] X Research Source
- Having green or yellow discharge, or “hard scales”
- High fever (over 39 degrees Celsius), chills, tremors, pain or loss of vision
- Severe eye pain
- Double vision, blurred image or “halo”
- If your conjunctivitis doesn’t get better within two weeks, you should see your doctor, even if you have only mild symptoms.
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Know when to get help. Even if it’s not an emergency, you should definitely go to the doctor if home remedies don’t help. If your eye hurts from conjunctivitis, you can let it go away on its own, but if it doesn’t get better within two weeks, you should see your doctor. If you have other symptoms and don’t get better after a day or two with any home remedies, make an appointment with your doctor or ophthalmologist as soon as possible. [28] X Research Sources
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Talk to your doctor. Track your symptoms so you can provide the most complete information to your doctor. Thinking about the following questions can help your doctor treat you: [29] X Research Sources
- Do you have vision problems, such as blurred images, halos, blind spots, or difficulty adjusting to light?
- Do you have eye pain? If yes, when is the most painful?
- Are you dizzy?
- When did these symptoms start? Do they appear gradually or suddenly?
- Are these symptoms common? Is it always like that or just come and go?
- When does it hurt the most? What can be done to relieve the pain?
Advice
- If you wear makeup, remove it but don’t rub your eyes. Use gentle movements when removing eye makeup.
- Make sure your eyeglasses are correct. Wearing the wrong glasses can cause eye pain.
- Maybe all you need to do is take off your glasses or contact lenses and take a break from your sore eyes.
- Clean glasses and contact lenses regularly. This will help prevent glare and eye irritation.
- Protect eyes from sunlight and harsh light. Wear sunglasses or UV-blocking contact lenses. If you are near a construction site or an area with high levels of airborne dust, wear protective eyewear or goggles.
- Be careful not to scratch your eyes as doing so may cause irritation or infection.
Warning
- Do not put anything in the eyes (tweezers, cotton balls, etc.) as this may cause serious damage to the eyes.
- If discomfort continues for more than a day to two days, or vision is affected, or if you experience persistent nausea/vomiting or headache, see an ophthalmologist as soon as possible.
- If you’re using prescription eye drops, check with your pharmacist to make sure it won’t interfere with any medications you’re taking, if any.
- Do not use green or black tea to make gauze. These teas contain high levels of tannins, which can be harmful to the delicate tissues of the eyelids.
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This article was co-written by Rajesh Khanna, MD. Rajesh Khanna is an ophthalmologist and founder of the Khanna Vision Institute in Los Angeles, California. Khanna specializes in Lasik, cataract and refractive eye surgery as well as treatments for presbyopia and keratoconus. Khanna completed her residency first in ophthalmology in Mumbai and her second at SUNY Downstate in New York City. He went on to complete a fellowship in corneal and refractive surgery at the University of Cincinnati in Ohio and a doctoral student in ophthalmology at Kingsbrook Jewish Hospital in New York City. Khanna is also a UCLA faculty volunteer and a leading international expert in Lasik surgery, presbyopia lens implants and refractive vision care. He is certified by the American Board of Ophthalmology and certified by Bombay University as a master of surgery.
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There are many factors that cause eye strain, but one of the most common causes is intense eye use or eye strain. Eyes can become strained when you work in a dimly-lit room, drive for long periods of time, don’t wear glasses when necessary, or stare for too long in one place (such as a computer screen). [1] X Trusted Source Mayo Clinic Go to Source Eye pain can also be caused by headaches, glaucoma, foreign bodies in the eye, sinusitis, and irritation. If your eyes are sore throughout the day, there are some home remedies you can use to help soothe your eyes.
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