There are also some simple eye stretches and movement exercises that can help relax the eye muscles when they've been fixated for too long. Try each of these for 30-60 seconds:
Slowly roll your eyes clockwise a few times, then counter-clockwise. This gets the eye muscles moving in their full range of motion.
Trace a horizontal figure 8 pattern with your eyes. Then trace a vertical figure 8. Moving the eyes through these infinity loops stretches them in multiple directions.
Hold a finger a few inches from your eyes and focus on it. Then slowly move your focus to an object across the room. Shift your focus back and forth between near and far a few times to work on your refocusing ability.
Cup your hands over your closed eyes, creating a slight cupping pressure on your eye area. Breathe deeply and give your eyes a mini blackout break in this restorative position.
All you can do is to rapidly rub your eyes for about 10-15 seconds. This also assists in making your eyes to move and take a break, something that can be tedious and unproductive while using the screens.
Put your palm toward your face and curl your fingers around it, then extend your arm out in front of you with your thumb up. Pay attention to your thumb and tap the screen gently with it, bringing it near your face and then extending it back again. Tasks for this exercise are beneficial in enhancing the focus control and depth perception.
Sit comfortably, put your focus above to the right, then place it diagonally down to the bottom left. Repeat by looking to the top left corner and drawing a diagonal line to the bottom right. This sets a different sort of motion for your eyes to move through the muscles of your eyes.
The methods of doing it are as follows; Blink your eyes hard for 5-10 seconds before fluttering them open. This helps to relieve eye muscles and could calm tension after extended concentration.
Look at an object in front of you on the same plane with your eyes, you then attempt to notice other movements or things around your periphery without looking around with your head. This will familiarise your eyes to be on a broader screen and thus leads to a general eye alertness.
Take the show outside or look for a window on which to project the outside visuals. You make a gaze into the horizon, keeping your eyes on distant objects. This relieves the eyes from the usual intensive work involving the use of nearby objects and thus reduce the rate of strain.
Even just a minute or two of eye stretches like these can provide relief and prevent the eyes from locking up during prolonged visual tasks.
Rub your hands together to create warmth, then gently cup your palms over your closed eyes without applying pressure. Take a deep breath and relax, allowing the warmth to soothe your eyes. Hold this position for about 30 seconds, enjoying the darkness and the warmth.
Light a candle and place it at eye level about 3 feet away. Sit comfortably in a meditative posture, focusing your gaze on the flame without blinking. Try to maintain your focus for as long as possible. This practice enhances concentration and strengthens the eye muscles. Close your eyes afterward and visualize the flame for a few moments.
Sit comfortably with your eyes closed. Take a deep breath in and, while exhaling, make a humming sound like a bee. You can gently press your thumbs on the cartilage of your ears to block outside noise. This calming exercise not only relaxes your eyes but also helps to relieve stress.
This exercise involves moving your eyes in different directions to stretch the eye muscles.
Perform each movement slowly, focusing on the sensations in your eye muscles. Repeat each direction 5 times.
Sit comfortably with your eyes closed. Using your fingertips, gently massage the area around your eyes. Start from the inner corners and move outwards, then upwards towards the eyebrows and down again. This practice improves blood circulation and helps relieve tension around the eyes.
One of the easiest ways to prevent eye strain is to follow the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for at least 20 seconds. This allows your eyes to shift focus and briefly gaze at a distance after being concentrated up close.
Giving your eyes a break like this every 20 minutes reduces fatigue and eye muscle strain. It allows the eyes to re-energise and regain efficient focusing capability. You may find it helps you feel more alert and focused when you return to your studies. Set a timer to remind yourself to follow the 20-20-20 rule consistently.
Engaging in eye exercises delivers several advantages apart from reducing immediate irritation. They:
Adding these exercises to your study habits is quite easy. Here’s how to structure it for maximum benefit:
Dehydration is a major contributor to dry, strained eyes. When you're dehydrated, your eyes can't produce sufficient tears and lubricating fluid to coat the surface of the eye properly.
This not only leads to dryness, grittiness, and discomfort but also blurred vision and increased light sensitivity. It's important to stay hydrated during long study sessions by drinking plenty of water. Dry eyes will feel even more fatigued and uncomfortable.
Experts recommend drinking at least 8 glasses of water per day, with more during prolonged reading or computer work. Keep a refillable water bottle with you and drink regularly while studying. Adding hydrating eye drops can also help replenish moisture.
Another way to combat dry eye is to make an effort to blink frequently while studying - staring can make you blink less and cause your eyes to dry out faster. You should also look away from your books, notes, or screen every 10-15 minutes to allow your eyes to refocus at different depths.
If you've been studying for a prolonged period of 1-2 hours or more, take a longer 10-15 minute walk to give your eyes a complete rest. Look around and let your eyes shift constantly to different surroundings and distances as you move. This activates different eye muscles and gives your close-focusing vision a full break.
Getting exposure to natural light and allowing your vision to work dynamically can reset the eyes after intensive study time. The movement and variety reduce eye fatigue.
Speaking of light, adjusting the display settings on computers and devices to reduce blue light exposure and brightness can make a big difference in preventing eye strain during screen work.
Blue light is harsh on the eyes and can cause glare. Most devices now have a "night mode" or blue light filter option that warms up the display. Turning down brightness, especially in the evening, can also reduce eye strain from harsh light.
While these exercises and tips are helpful, listening to your eyes and taking frequent breaks is the most important thing. If you're experiencing persistent eye fatigue, headache, double vision, or other concerning symptoms, walk away and give yourself an extended rest. Burning out your eyes and pushing through intense eye strain can potentially cause lasting damage and vision problems. Even a marathon study session isn't worth compromising your precious eyesight! Give your eyes the care they need so you can get back to your work feeling refreshed and seeing clearly.
By incorporating quick eye exercises, following the 20-20-20 rule, staying hydrated, taking periodic full-eye breaks, and adjusting screen settings, you can limit strain and keep your eyes feeling fresh during marathon study sessions. Give your visual system some pampering - your eyes will thank you for staying strong and healthy for years to come!
