Relief from sore, tired eyes

When you are experiencing low vision, visual fatigue and sore eyes can cause daily discomfort. The cause of visual fatigue and sore eyes can be multifactorial; below are some general strategies you can use to help relieve sore eyes.

Older person rubbing eyes while looking at smart phone

Rest your eyes

It sounds obvious, but we can often overlook resting our eyes especially when engrossed in something compelling! If your eyes are sore from extended screen time or strain, take breaks. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet (6m) away for at least 20 seconds.

Blink regularly

Again, it sounds obvious, but when we use screens for extended periods or become absorbed in something our blink rate declines. Blinking helps spread moisture across your eyes, preventing them from drying out, especially when staring at screens.

Use artificial tears

Over-the-counter artificial tear drops, available at pharmacies and optometry clinics, can lubricate your eyes and provide relief from dryness. Look out for a drop that is preservative free, contains mineral oils and water, or ask your eye care professional which drop they would specifically recommend for you. If you have been diagnosed with dry eye, follow the regime your eyecare professional has recommended, even on days when you are not experiencing symptoms. This will ensure your eyes stay well lubricated.

Warm compresses

Applying a warm, damp cloth to your closed eyelids can help soothe soreness, especially if it’s caused by dryness or strain.

Cold compresses

If your eyes are swollen or irritated, a cold compress (a cloth soaked in cold water or chilled eye mask) can reduce inflammation and provide relief.

Avoid irritants

If your soreness is due to environmental factors like smoke, dust, or allergens, try to minimise exposure to these irritants by wearing eye protection, staying indoors on windy days, or taking antihistamines if you have allergies.

Adjust lighting

Ensure your workspace is well-lit to reduce strain on your eyes. Avoid harsh, direct lighting or glare from screens.

Hydrate

Water has many health benefits and staying well hydrated will ensure your body has enough available water to keep your body well lubricated, including your eyes!

Protect your eyes

Wear sunglasses outdoors to shield your eyes from harmful UV rays, reduce eye strain, and reduce the impact of glare.

Clean contact lenses

If you wear contact lenses, make sure they are clean and properly fitted. Consider giving your eyes a break by wearing glasses instead. It is always best to stick with the brand your eyecare professional has recommended specifically for you. If you are considering switching brands, discuss the merits of this with your optometrist. There are many types of contact lenses available, made from different materials and all with their own specific fitting guide. Switching without an optometry review could cause you problems down the track.

Get adequate sleep

Lack of sleep can exacerbate eye strain and soreness. Aim for 7-9 hours of quality sleep per night.

Maintain your regular eyecare appointments

Seeing your eyecare professional regularly will help catch any new eye problems earlier (many eye conditions have no symptoms in the early stages), as well as manage your existing condition. Additionally, if your sore eyes persist despite trying these remedies, or if you experience other symptoms like severe pain, vision changes, or discharge, consult an eye care practitioner for proper diagnosis and treatment.

Remember, these tips are general suggestions and may not be suitable for everyone. If you have underlying eye conditions or concerns, it’s essential to seek professional medical advice.

For more information

Always speak to your GP and eyecare professional about the best treatment options for you.