Eye exercises for tired eyes after screens take only 5 minutes a day. These simple eye relaxation routines give your eyes a break from close focus and help reduce the feeling of strain. Read on to learn how.
Tired, strained eyes after a day of screens can be frustrating—but the good news is that a short break may be just a few minutes away each day. For those experiencing eye strain, fatigue or effortful focusing after close work, simple eye exercises can help your eyes feel more comfortable.
Incorporating targeted eye movements and relaxation techniques into your daily routine can help:
- Give your eyes a rest from close focus
- Practise switching focus between near and far
- Promote better overall eye comfort
The best part? It doesn’t take long. With just 5 minutes a day, you can build a calming break into your day.
In this article, we’ll walk through a series of easy, effective exercises designed to ease eye strain and bring your eyes the rest they deserve. If your vision stays blurry even after rest, see an eye doctor.
Why Eye Exercises Can Help Tired Eyes
Eyes get tired for several reasons, including long periods of close focus on screens, blinking less and poor posture. Eye exercises work as a deliberate break: they change your focus distance, get you blinking and help you relax. Regular breaks help you manage strain and discomfort through the day. They don’t change your prescription; blur that doesn’t go away needs an eye exam.
Here are some of the key benefits of incorporating daily eye exercises into your routine:
- A change of focus: Looking far away after close work lets your eyes relax.
- Reduced strain: Regular exercises help to alleviate strain caused by prolonged close-up tasks, like reading or using screens.
- More blinking: Many exercises get you blinking, which helps eyes that feel dry.
- Stress relief: Eye exercises can help reduce the tension in the eye muscles and provide relaxation for the whole body.
5-Minute Daily Eye Exercises for Tired Eyes
You don’t need much time to give your eyes a break. Here are five simple eye exercises you can do in just 5 minutes every day:
1. Palming
Palming is a simple technique that helps relax your eyes and relieve strain, especially after staring at a screen for extended periods.
- How to do it:
- Rub your palms together to create warmth.
- Gently cup your hands over your closed eyes, without pressing on them.
- Relax and breathe deeply, letting the warmth from your palms soothe your eyes.
- Hold this position for 30 seconds to 1 minute.
This exercise promotes relaxation and encourages your eyes to reset.
2. Eye Rolling
Eye rolling is a gentle movement that many people find relaxing after holding their gaze still on a screen.
- How to do it:
- Sit comfortably and look straight ahead.
- Slowly roll your eyes in a circular motion, moving in both directions (clockwise and counterclockwise).
- Do this for about 30 seconds in each direction.
3. Blinking
Blinking is an underrated exercise that can reduce dryness and strain by refreshing your eyes with tears. It’s a great way to naturally reset your focus.
- How to do it:
- Sit in a comfortable position and focus on a fixed point in front of you.
- Blink rapidly for 10-15 seconds, then close your eyes for 3-5 seconds.
- Repeat this process 5-10 times.
This exercise helps eyes that feel dry and gives your focus a reset.
4. Near and Far Focus
This exercise practises switching focus between objects at different distances. It’s a good break after long stretches of close work.
- How to do it:
- Hold your thumb or a small object about 6 inches in front of your eyes.
- Focus on the object for 5 seconds.
- Then, shift your gaze to an object 10-20 feet away and focus on it for 5 seconds.
- Repeat this process 5-10 times, alternating between near and far objects.
This exercise gives your eyes a break from fixed close focus.
5. Figure 8
The Figure 8 exercise is a slow, smooth eye movement that helps relieve the feeling of strain, especially after detailed tasks.
- How to do it:
- Imagine a large number 8 lying on its side in front of you.
- Slowly trace the shape of the number 8 with your eyes, keeping your head still.
- Do this for 1 minute, and then switch directions.
Keep it slow and relaxed; stop if it feels uncomfortable.
Check out Eye Yoga for Dry Eyes: Soothing and Hydrating Your Eyes
Daily Eye Exercises at a Glance
| Exercise | Duration | Benefit |
| Palming | 30 seconds – 1 minute | Relaxes eyes, reduces strain |
| Eye Rolling | 30 seconds (each direction) | Gentle movement after a fixed gaze |
| Blinking | 10-15 seconds, repeat 5-10 times | Refreshes eyes, reduces dryness |
| Near and Far Focus | 5-10 repetitions | Relaxes eyes after close focus |
| Figure 8 | 1 minute, repeat in both directions | Smooth movement, relieves the feeling of strain |
Pros and Cons of Eye Exercises
- Simple: No equipment needed.
- Easy to perform: Exercises can be done in just a few minutes daily.
- Cost-effective: Free and accessible for everyone.
- Improved comfort: Helps reduce eye strain, fatigue, and discomfort.
- A good habit: Builds regular breaks into screen-heavy days.
Cons:
- Effects vary: Some people feel more relief than others.
- Consistency needed: Breaks help most when you take them regularly.
- Comfort only: Eye exercises don’t correct vision problems; those need an eye doctor.
A Guided Routine
If you’d like a guided routine, VisionUp walks you through short eye exercises and relaxation breaks designed to help reduce eye strain. It’s a daily habit for tired eyes.
Key Takeaways:
- Simple eye exercises can help tired eyes feel more relaxed after screens.
- Consistency is key—a few minutes a day turns breaks into a habit.
- See an eye doctor if blurry vision persists; exercises are for comfort, not correction.
FAQ
- How often should I do these eye exercises? Daily, for about 5 minutes, or a minute or two in each screen break.
- Can eye exercises replace glasses? No. Eye exercises can make tired eyes feel more comfortable. They don’t replace prescription glasses.
- What should I do if blurry vision persists? If blurry vision continues despite exercises, consult an eye care professional for a thorough examination.
- Can these exercises help with dry eyes? Blinking exercises can help eyes that feel dry, since we blink less at screens.
- How soon will my eyes feel better? Many people feel some relief right after a break. Regular breaks through the day help most.
Further reading: the American Academy of Ophthalmology on computers, digital devices and eye strain.
