5 Tips and Eye Exercises for EYE STRAIN Relief

5 Tips and Eye Exercises for EYE STRAIN Relief

So staring at your computer screen for long hours throughout the day can often result in eye strain, dry eyes, blurred vision and can even lead to headaches and neck and shoulder pain. So in this video, I’m gon na share with you five tips and eye exercises that will help with eye strain relief due to computer vision syndrome. Let’S take a look Hey what’s up, this is dr. Allen here from the dr Eye, health show helped me, learn all about the eyes and vision if you’re new here to the channel – and you like taking care of your Eyes, then remember to hit that subscribe button Down below so that you don’t miss any of my future videos. So a lot of us these days are spending more time in front of a computer screen or our cell phones throughout the day, and When we spend this much time on a device. That’S only a few feet from our face. It can be really taxing to the eye muscles and can often result in eye strain that feeling of pressure between your eyes in your forehead and that can also lead to shoulder pain and neck pain and whether you’re spending a lot of time in front of the Computer for things like work or Gaming, or if you’re, just spending a lot more time on your phone for social media Here are a couple of tips and eye exercises that will help you out tip Number one is to take frequent breaks when you’ve stared a digital Device for too long, your eye muscles can essentially cramp up, and we call that an accommodative spasm to help relieve this follow what is called the 20-20-20 rule, which means that, for every 20 minutes of an ear device use take 20 second break Looking at least 20 Feet away in the distance Just to relieve those muscles and give them a bit of a rest now tip number 2 is to adjust your screen position, and that is for both the height, as well as the distance away from your Eyes. You want to make sure that the computer screen is about arm’s length away. I like to recommend that you could be able to give a high-five To your computer screen. That is about the perfect distance for most desktop screens.

Same thing for laptops, You may have to adjust how it is tilted just so you get the right direction with as little glare as possible. As far as height of your screen, you want your eyes to be not quite at the very top of the screen, but not directly in the middle for most users. Having in about 3/4 of the way up on the screen is about perfect, because it allows you to look Slightly downward onto the center of the screen, which is more comfortable for your eyes. Rather than looking straight up or anything like that. But maybe, if you’re watching something like a movie or playing a video game, then having the screen about eye level Right in the middle of the screen is going to be a little bit more ideal for those situations. And then you’ll want to adjust your screen to reduce glare, coming off of Anything like a window or an indoor light source, Because that glare can decrease contrast and make things more difficult to see. So you end up squinting your eyes and yeah. You don’t want that tip number three is to adjust the settings of your device to make things easier to see. One way to do that is to increase Font size if the font size is too small, and you find yourself giving a lot of energy to squint, then making it larger can Be an easy solution. Now This will depend on what device you’re using, but on a computer. That’S using Windows 10 Like I’m using here on a website. You can just hit the control button and hold that down and press the plus or minus Buttons, and that will control the size of your font. So you can give that a try. You can also hold down the control button and spin the mouse wheel, And it should do just about the same thing and then on digital devices. Like your phone same thing, You just have to go into the settings and adjust the font accordingly. Another thing that can help is adjusting the brightness level of your computer screen. You can do that with a Windows 10 here by right-clicking on the home screen, going down to display settings, It’ll open up the settings menu and then right here You have a little slide bar to adjust the brightness and the color, and you can adjust it to Be more bright if you feel that’s more comfortable and easier to read, or you can dim it down if it seems too bright and harsh on your eyes, then you Also have this cool option. At least here on Windows 10, It’s called a nightlight on other devices that may call it a blue light mode, but this is a nightlight setting where it’ll adjust the amount of blue wavelength light coming from the digital device. So you don’t get as Much of that. Blue light affecting your melatonin production, which can affect your sleep cycles,

So this is more important later in the evening. This device even has a schedule than nightlight on or off, Which will allow you to set it based on the Sun set, as well as the sunrise, Which is really helpful. So you don’t have to really think about it. Now. Blue light doesn’t just come from your computer screen. It also comes from our LED lighting that we have in our homes, in our offices, so Sometimes looking at blue light. Protecting glasses or filters could also be another option, and I hold the whole Video series about that. If you want to check out any of those videos, I’ll include a link in the description below We’ll also put a you Card to link up here to the side. In case you want to check those out tip number four is to also manage your dry Eye symptoms. Many of us do not blink as much when we’re on an ear device. Whenever we’re focusing on a computer screen a cell phone or even a book, Our attention rate is really hyper focused and our blink rate decreases. Our blink rate is usually about 20 times a minute in conversation, But drops to about four and a half times a minute and whilst focusing on an ear device. One way you can help with those symptoms is to simply be more aware of How dry your eyes are and try to blink. More often, You can even use supplemental eye drops and warm compresses if you prefer. Otherwise, if you still suffer from dryness, I do recommend a whole video series. I’Ve made on dry eyes and I’ll again include that, in the description below now for tip number five, I’m going to share a couple of exercises to help with relieve I strain now. Normally in the clinic I don’t recommend doing is eise’s and left

Somebody has a Diagnosed eye disease where the eye exercises can really help. Otherwise, for for this sort of situation, I think just going outside taking a break going for a walk playing catch or shooting hoops. Those kind of normal activities can help really strengthen your eye muscles and coordination just on its own, But if you’re something who’s really struggling with some eye strain and then trying a couple of these exercises Might bring you some relief. The first exercise is something called cupping and that is first by just taking your hands and getting them a little bit warm because heat Is gon na help, relax the muscles of the face and then you’re going to put the palm of your hands Over your eyes. You’Re not pushing on to your eyes directly But you’re kind of cupping around the eyes, Making things look dark And then you’re putting pressure around the bony orbit of the eye and you’re not again putting a lot of pressure. You’Re just holding your hands there kind of feeling the warmth and relaxing your eyes now, while you’re doing that. It’S important not to tense up your muscles But to relax your shoulder and neck muscles and to simply just relax and you don’t close your eyes. But you keep them open looking into the darkness of your palms and you do that as kind of a relaxation Technique, so that your eyes aren’t focused on the bright lights of your computer or digital screens, As they have been. Probably, throughout the whole day, You can do this cupping exercise for as long as you want, But I’ll sometimes do it just kinda as a relaxation technique. For me, a minute or so the next eye exercises our eye Direction. Exercises that’s just a matter of looking in different directions of gaze. Now you want to be doing this looking in the distance not at something up close because again, We’ve been spending our whole day looking at near devices, so picking a distant object And being able to use your eye muscles to look upward and hold it there, for Maybe five seconds and then looking at different direction Now looking down and holding it there for five seconds, You can look to the right.

You can look to the left, But then you also want to look in the other directions. That means including up into the left up into the right Down into the right and down to the left. You can pick these different directions. Moving your eyes. Looking other ways Try to hold it there for a few seconds and just give your eye muscles a little bit of a stretch. It’S important not to do this too much, as you could cause more strain to your eye muscles. Instead, just do what feels comfortable for you And then you can follow up from the eye directions to doing eye circles, Which is just kind of like making circles with your eyes, But again looking at something more in the distance. So you can look upward and then start making a slow rotation of your eyes in a clockwise And then in a counterclockwise Fashion, and you can repeat this exercise Multiple times and afterward. You can feel your eye muscles at least feel a little bit a less strain And if at any point, you’re having pain or discomfort with any of these eye, exercises is important to just go ahead and stop and then, of course, follow up with your local eye Care physician to make sure that Your eyes are doing okay, And ultimately, that is one of the best things I would recommend is that if you are Spending a lot of time in front of computers Or having any sort of eyestrain that you do follow up with A doctor on a regular scheduled basis, Or at least once a year,

So why health question of the day which part of this video was your favorite And do you have any other questions about Eyestrain, computer vision syndrome or maybe blue light and how it affects our eyes? If you have those questions, Drop them in the section below and I’d love to, hopefully make something else to help you guys But hey. If you like this video go and smash that, like button for me, share it with a friend Otherwise keep an eye on it.

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How to Fall Asleep Faster – 3 Sleep Life Hacks

How to Fall Asleep Faster – 3 Sleep Life Hacks

hey dr. pound here with heal better fast and today we’re talking about three tips to help you sleep better now tip number one is watching the room temperature now this is very important because a lot of people may feel like they have to be warmer to go to sleep because they want to be comfortable but decreasing our body temperature actually helps us fall asleep it’s how our bodies transition to that sleep mode and so a good room temperature for sleep is anywhere between 60 degrees and 67 degrees Fahrenheit now it’s important to know that if you have kids or a baby in the room and you’re trying to keep it warmer for them 65 to 70 degrees is ideal for kids however again if you go above that 67 degree temperature just know that it may take you a little bit longer to fall asleep so make sure that when you adjust the thermostat at night but when you’re ready to go to bed that temperatures in that ideal range for falling asleep it’ll help you fall asleep easier tip number two is using melatonin now this is pretty commonly known that if you take some melatonin that it can help you fall asleep faster however a lot of people don’t understand how the melatonin works or what it is melatonin is a hormone that can be found produced in the body by the pituitary gland and this is a hormone that’s used to regulate our sleep cycle and so it’s important to know that this is naturally occur in our bodies but if you do supplement with it that it can alter that natural mechanism how it does that is essentially your body knows that it’s going to receive the melatonin at night and so it won’t produce it naturally anymore and so when you’re using melatonin just use it sparingly and use it for short periods of time if you go to costco you can find a really good supplement of melatonin five milligrams that you put under your tongue let it dissolve it’s pretty high-quality and it does work a lot of my patients get really good success using this mell time again it is simply a hormone to help you fall asleep it won’t necessarily help you stay asleep at night but it will help you fall asleep faster and so again it is a supplement you should you temporarily if you’re having trouble falling asleep it’s a good supplement to use and tip number three is good sleeping posture this is really important because all of us sleep a little bit differently some people sleep on their back some people sleep on their side some people sleep on their stomach and some people toss and turn all night but sleeping posture is key to making sure you don’t get in a position that’s gonna cause discomfort throughout the night when we think about posh drop-in times to think about sitting up and standing up or walking straight but we often forget that we spend 4 6 8 hours of night sleeping in the same posture and if you’re sleeping in a posture that can be harmful to the body it’s going to cause sleep disruptions so what’s a posture that can be harmful to the body well if you’re sleeping on your stomach you usually have to turn your head one way or another what this causes is this causes undue strain on the neck when your neck is turned that will lead to abnormal wear and turn the neck and lead to a possible kink in the neck and you don’t want to wake up with one of those so if your stomach sleeper and you’re trying to avoid that kink of the neck what can you do well good sleeping posture consists of maybe taking a body pillow and laying on your stomach over the pillow and then putting a pillow underneath your head that’s supportive that’s adjustable and height so you get the right height so you can still sleep somewhat on your stomach but so your heads not cranked so much at night this is really great for stomach sleepers and oftentimes my president my patients who become pregnant they’ll notice that it’s just like a body pillow it prevents them from laying on their stomach and so they’re forced to lay on their site and they can oftentimes find a good position on their side to sleep in the second position on your back a lot of people with back pain may burrs may switch over to sleeping on their back because they feel like it feels better but remember if your legs are straight that could cause extra strain on the back so if you want to take pressure off of the back all you have to do is stick a pillow underneath your knees keep your knees slightly bent at night and sleeping on your back can become comfortable the other key is to make sure your neck has proper support when you’re laying on your back so you want a pillow it gently cradles the curve in the neck naturally that’s adjustable and height that’s not too high not too low that provides a great amount of support behind your neck if you want to adjust your pillow at home and you just want to try a different height the pillow take a towel roll it up in a roll put it behind your neck oftentimes this acts just like a neck roll pillow and provide a little extra support to your neck while you’re sleeping on your back the third posture sleeping on your side it’s a great posture as long as you’ve got a great pillow to support your neck and what is a great pillow well it’s a pillow that actually is the perfect size for you so if you go and buy a pillow that maybe someone else likes but it’s not the right size for you maybe your shoulders are different sizes maybe your neck curve is a different size maybe your bed a softer and so you sink into your bed maybe your mattress is firm and so you don’t think very much all these play a part in finding the right height to pillow so if you can find a pillow with a good height that matches and keeps your nose Center to your sternum that’s gonna help you achieve the best sleeping posture on your side and that is one of the third tip on how you sleep better fast so my name is dr.

pound your clinical director at traverse health and I help people feel better fast if you’re finding trouble sleeping and you’ve tried all these tips give me a call eight-zero one nine eight zero zero zero zero two and we’ll see you as soon as possible we’ll see if there’s a problem that’s actually preventing you from sleeping good at night and it may not be just the pillow it may not be that you can’t shut your brain off at night it may not be just the room temperature there may be a problem actually preventing you from sleep well so again if you’d like to get checked out and you’re in the Lehigh area give me a call eight-zero one nine eight zero zero zero zero two if you call me right now usually we can see you today or tomorrow again doctor pound here with heal better fast you.

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