Staring at the screen for many hours has become a standard. Whether it is work, entertainment or rolling through social media, excessive time on the screen can cause headaches and eye stress. If you’ve ever felt a sorrow after your eyes or headache after a long day, you’re not alone. learn Made in 2019, the use of smartphones has been linked to increase the time and frequency of headaches in migraine patients. Good news? You do not need to endure in silence. Simple lifestyle adjustment can help reduce discomfort and prevent future headaches due to screen exposure, stress or poor habits. Here are 7 tips to help you relieve eye pain and keep headache.
Follow the rule 20-20-20 to relax your eyes
One of the easiest and most effective ways to reduce headaches and eye stress is the 20-20-20 rule. It is simple:
- Every 20 minutes, leave your screen.
- Focus on something 20 feet away.
- Do this for 20 seconds.
This practice helps your muscles relax, reduce fatigue and prevent prolonged screens exposure due to headache. If possible, blink often or close your eyes for a few seconds to keep them moist.
Dehydration can cause headaches
Do you know dehydration is the main cause of headache? When your body Lack of enough waterYour brain temporarily shrinks, pulling out of the skull, which can cause pain.
- For the purpose of drinking at least 8-10 glasses of water a day.
- If you spend hours working, keep a bottle of water nearby and regularly take a sip.
- Including hydration foods like cucumbers, watermelon and oranges in your diet.
The appropriate hydration can significantly reduce the intensity and frequency of headaches, especially the times caused by prolonged screen time.
Adjust your screen brightness and blue light exposure
Bright screen and blue light Digital equipment Put the tension on the eyes and disturb the natural rhythm of your body, leading to a headache.
- Reduce screen brightness to comfort.
- Use the blue light filter application or switch to night mode on your device.
- Consider the blue light blocking glass if you work for hours in front of the screen.
By making these small adjustments, you can prevent eye fatigue and reduce stressful headache chances.
Give yourself a gentle eye massage
A simple eye massage can make a miracle to reduce stress and reduce headache due to eye fatigue.
- Use your index and middle finger to gently massage your temples in a circular motion.
- Gently press your eyebrows and the area around your eyes to stimulate blood circulation.
- Try acupressure points like the area between your eyebrows and the edges of the nose bridge.
This technique helps relax the eye muscles tightly, improves blood flow and reduces headache pressure.
Break the screen time
Long working time, stress and poor posture contribute to headaches. If your work asks to stare at the screen for hours, schedule a short break.
- Take a break 5-10 minutes per hour to extend, walk around or rest.
- Try deep breathing exercises to relieve headaches related to stress.
- If possible, step out for fresh air and natural light, this can immediately refresh your mind.
A few minutes from the screen can reduce eye stress, prevent headache and improve concentration.
Eat foods rich in magnesium and omega-3
Your diet plays an important role in preventing headaches. Lack of magnesium and omega-3 fatty acids can make headaches worse. Including nuts (almonds), green vegetables and seeds (pumpkin, flaxseeds) for magnesium. Eat fatty fish, walnuts and chia seeds for omega-3. Avoid processing foods and excessive caffeine, which can cause headaches. A balanced diet rich in these nutrients helps relax blood vessels, reduce inflammation and prevent headaches.
The home remedy is easy to get rid of headaches
Improve your posture
Bad posture, especially while using devices, can tighten your neck and cause headaches. In addition, lack of sleep makes headaches worse. Sit with a straight back and the screen at the eye to reduce neck tension. Avoid using laptop phones or laptops while lying down, this straighten eyes and neck. Get 7-9 quality sleep hours every night to allow your body to recover.
