How to Relieve Tired Eyes From Screens: 9 Simple Habits
Most of us now spend seven or more hours a day looking at a screen. It is no surprise that tired eyes have become one of the most common complaints of modern working life. The good news is that a few small habits can make a real difference. Here are nine worth trying.
1. Follow the 20-20-20 rule
Every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds. It gives the focusing muscles in your eyes a short break. Set a gentle reminder until it becomes automatic.
2. Blink on purpose
We blink far less when concentrating on a screen. A few slow, deliberate blinks every so often help your eyes feel more comfortable.
3. Get your screen position right
Your screen should sit roughly an arm's length away, with the top of the display at or just below eye level. Looking slightly down is more comfortable than looking up.
4. Match your screen to the room
A screen that is much brighter or darker than the room around it makes your eyes work harder. Turn brightness down in the evening and avoid working in the dark.
5. Cut the glare
Position your desk so windows are to the side rather than directly behind or in front of your screen, and use blinds to soften strong light.
6. Use warmth at the end of the day
A warm compress over closed eyes is a classic way to unwind. It feels soothing after hours of focus and signals that work is over. A heated eye massager does the same job at a steady temperature, with gentle massage for the brow and temples too.
7. Take proper breaks away from all screens
Swapping your laptop for your phone at lunchtime isn't a break for your eyes. Step outside, look into the distance and give your eyes something different to do.
8. Stay hydrated
Drinking enough water through the day helps you feel better generally, and many people find their eyes feel less dry too.
9. Protect your sleep
Tired eyes and poor sleep feed each other. Put screens down 30–60 minutes before bed and replace scrolling with something calming. Our guide to a 10-minute evening wind-down routine is a good place to start.
When to see an optician
If your eyes are regularly sore, your vision is blurred, or you get frequent headaches, book an eye test. An optician can check whether you need glasses or a new prescription, which often makes the biggest difference of all.
Try FaceWave for your end-of-day reset →
Frequently asked questions
What is the 20-20-20 rule?
Every 20 minutes, look at something 20 feet away for 20 seconds. It gives your eyes a regular break from close-up focus.
Does a warm compress help tired eyes?
Many people find gentle warmth over closed eyes soothing and relaxing, especially at the end of a long screen day.
How long should my screen breaks be?
Short, frequent breaks work best: a few seconds every 20 minutes and a few minutes away from screens every hour.
FaceWave is a wellness product, not a medical device. If you have an eye condition, have had recent eye surgery, are pregnant or have a medical condition, check with your doctor before use.