Reading is one of the most common activities we engage in daily, but did you know that it can cause eye strain if we aren't careful? As we spend more time looking at screens or books, our eyes can get tired, leading to discomfort, headaches, and even blurry vision.
Fortunately, there are easy ways we can prevent eye strain and keep our eyes healthy. Here are five tips that can help us avoid eye strain while reading.
How To Get Rid of Eye Strain (5 Science-Backed Tips)
Video by Michael Chua, MD
1. Adjust Your Lighting
Proper lighting is crucial for preventing eye strain. When we read in dim light, our eyes have to work harder to focus, which can lead to fatigue. On the other hand, reading in overly bright light can cause glare and discomfort. The ideal lighting is soft, diffused, and positioned behind us or from the side. Avoid reading under direct overhead lights or in a dark room, as these can increase the strain on our eyes. We should also make sure to adjust the brightness on our devices to match the surrounding light.
2. Take Regular Breaks
It's easy to get absorbed in a book or an article, but it's important to take breaks to give our eyes a rest. The 20-20-20 rule is an excellent guideline to follow: every 20 minutes, take a 20-second break and look at something 20 feet away. This simple practice helps reduce the strain on our eyes and gives them time to relax. By giving our eyes regular breaks, we can maintain better focus and prevent discomfort during long reading sessions.
3. Maintain Proper Posture
The way we sit while reading can have a significant impact on eye strain. We should sit comfortably, with our back straight and the book or screen positioned at eye level. This helps reduce the need for us to strain our necks or adjust our head position to see better. Holding a book too close to our face can also increase the strain on our eyes, so we should aim to hold it at a comfortable distance—about 14 to 18 inches away. If reading from a screen, ensure it's positioned slightly below eye level, so we don't strain our neck and eyes.
4. Blink More Often
When we focus on reading, we tend to blink less often, which can cause our eyes to dry out and become irritated. To prevent this, we should make an effort to blink more frequently. Blinking helps spread tears over the surface of our eyes, keeping them lubricated and refreshed. If we find that our eyes are getting dry or itchy, using lubricating eye drops can also help. Regularly blinking while reading can significantly reduce discomfort and prevent dry eyes.
5. Use the Right Reading Glasses
If we struggle with reading due to poor vision, it may be time to invest in the right pair of reading glasses. Whether we need a prescription or non-prescription glasses, using the proper eyewear can help us focus better and reduce the strain on our eyes. If we already wear glasses, we should check if our prescription needs updating. Additionally, if we often read on screens, it may be helpful to invest in glasses with blue light protection to reduce digital eye strain.
Conclusion: Keep Your Eyes Healthy
Taking care of our eyes is essential, especially as we spend more time reading or using screens. By following these five simple tips, we can prevent eye strain and enjoy reading without discomfort. Proper lighting, regular breaks, good posture, frequent blinking, and the right eyewear can all contribute to healthier eyes. Remember, our eyes work hard for us, so it's important to give them the care they deserve. So, the next time you sit down to read, keep these tips in mind and enjoy your reading experience without the strain!
