How to Cure Tired Eyes?

October 5, 2022 - Parul Saini, Webmedy Team

Updated Version - July 12, 2023

Your eyes are complex organs that require many different vitamins and nutrients to function properly. A nutritious, varied diet is important for eye health. In this article, we will learn about the essential vitamins and minerals for good eye health, which you can take to treat tired eyes.

What problems affect the Eyes?

Some major problems of eyes are:

  • Glaucoma

    Glaucoma is an eye condition that damages the optic nerve. The optic nerve sends visual information from your eye to your brain and is important for good vision. Damage to the optic nerve often results from high pressure in your eye. But even normal eye pressure can lead to glaucoma.

  • Age-related Macular Degeneration

    Age related macular degeneration (AMD) is an eye disease that can blur your central vision. This occurs when aging causes damage to the macula. The macula is part of the retina and controls sharp, straight-line vision.

  • Cataract

    Cataract is an eye disease in which your lens becomes cloudy. The proteins in your lens break down and things start to look blurry or less colourful.

  • Retinopathy

    Retinopathy is damage to the retina of the eye, which can lead to loss of vision. This damage to the retina is caused by abnormal blood flow.

These major problems are mainly caused by high levels of oxidation, often due to high blood sugar levels or high levels of fat storage hormones. This is the reason that if you have diabetes, you are more prone to eye problems. Lifestyle, diet, or age-related factors can also play a part in eye problems but sugar is the main cause.

Poor nutrition can lead to vision problems, but it is easier to fix than other factors. Some important nutrients can act as antioxidants. Their protective properties help fight inflammation, support healthy blood sugar levels and strengthen the eyes. These vital nutrients for healthy eyes are:

  • Vitamin D
  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Vitamin B12
  • Zinc

Let’s look at each of these nutrients and know how their deficiency can cause eye problems.

  • How is Vitamin D deficiency related to Eye Problems?

    Vitamin D deficiency can cause dry eye syndrome. Vitamin D deficiency can contribute to dry eyes and difficulty producing tears when vitamin D levels drop. Blurred vision and itchy eyes may occur. It is also possible for the eyes to be more sensitive to light than usual. Vitamin D is considered to be anti-inflammatory, so it helps with dry eyes.

    If you are experiencing these symptoms of dry eyes, increasing your intake of vitamin D may provide relief. Most of the vitamin D comes from sunlight, so spending more time outside can help. Vitamin D is also found in eggs, mackerel, milk and salmon.

  • How is Vitamin A deficiency related to Eye Problems?

    Severe vitamin A deficiency can lead to xerophthalmia, a serious condition that can result in blindness. Some studies suggest that consuming high amounts of vitamin A may reduce the risk of cataracts and age-related macular degeneration.

  • How is Vitamin C deficiency related to Eye Problems?

    Vitamin C has several important roles, including helping to protect cells and support the blood vessels in the eyes. Vitamin C is needed for the nerve cells in the eye to function properly. On top of this, vitamin C is needed for the formation of connective tissue such as the collagen found in the cornea.

    Studies have shown that vitamin C may protect against cataracts and help prevent the progression of age-related macular degeneration (AMD). Vitamin C deficiency can cause dry eyes. On the other hand, taking a vitamin C supplement helps with dry eyes.

  • How is Vitamin E deficiency related to Eye Problems?

    Vitamin E deficiency can cause a variety of symptoms, including loss of vision and loss of vision over time. This is because the light receptors in the retina can be damaged. Vitamin E is an antioxidant so may also protect against oxidative damage. Since it is associated with diseases such as age-related macular degeneration (AMD), getting enough vitamin E may reduce the risk of developing this problem.

  • How is Vitamin B12 deficiency related to Eye Problems?

    Vision problems, such as blurred or distorted vision, can occur when the diet does not contain enough vitamin B12. In general, taking supplements can help ward off vision problems that are a result of B12 deficiency. To prevent the problem from developing, foods including tofu, fish, paneer and milk should be consumed regularly.

  • How is Zinc deficiency related to Eye Problems?

    Zinc deficiency can cause blurred vision. Zinc is believed to contribute to the prevention of cataracts in addition to protecting the eyes from oxidative damage. Zinc may reduce the risk of developing age-related macular degeneration (AMD).

    Some foods that contain zinc include cashew nuts, pumpkin seeds, quinoa, and legumes.

Helpful Information

What causes tired eyes?

Tired eyes, also known as eye strain, can be caused by activities that require intense eye use such as reading, driving, or staring at digital screens for extended periods. Other factors like poor lighting, stress, lack of sleep, or dry air can also contribute to tired eyes.

What are the symptoms of tired eyes?

Symptoms of tired eyes may include eye discomfort, heaviness in the eyes, irritated eyes, dry or watery eyes, blurred or double vision, headache, increased sensitivity to light, and trouble concentrating.

What home remedies can help soothe tired eyes?

Home remedies for tired eyes include following the 20-20-20 rule (every 20 minutes, look at something 20 feet away for 20 seconds), using a warm compress on your eyes, blinking frequently, adjusting your workstation and lighting, and staying hydrated.

How does sleep affect eye fatigue?

A good night's sleep is crucial for relieving tired eyes. Lack of sleep can lead to eye strain, dryness, puffiness, and dark circles. Make sure to get sufficient, quality sleep every night to keep your eyes refreshed and healthy.

Can adjusting the brightness of my devices help with tired eyes?

Yes, adjusting the brightness of your devices to a comfortable level can reduce eye strain. The brightness of the device should resemble the brightness of your surrounding environment to prevent excessive strain.

Does regular eye exercise help to relieve tired eyes?

Yes, regular eye exercises can help relax the muscles around the eyes and alleviate tiredness. These exercises can involve focusing on different distances, following a moving object with your eyes, or rolling your eyes in various directions.

How can the 20-20-20 rule help my tired eyes?

The 20-20-20 rule helps to reduce eye strain caused by staring at digital screens for long periods. Every 20 minutes, look at something at least 20 feet away for 20 seconds. This exercise helps to relax your eye muscles.

Does a healthy diet have an impact on reducing eye fatigue?

Yes, a balanced diet rich in vitamins A, C, E, and minerals like Copper and Zinc can help maintain eye health and possibly decrease eye fatigue. Foods like carrots, oranges, spinach, and almonds are beneficial for the eyes.

Can dehydration lead to tired eyes and how does hydration help?

Yes, dehydration can exacerbate dry and tired eyes. Drinking plenty of water helps maintain moisture levels in the body, including the eyes, and can therefore help alleviate symptoms of eye fatigue.

How does blinking help with tired eyes?

Blinking helps to moisturize the eyes, reducing dryness and irritation. When focusing on a task, like reading or using a computer, people tend to blink less, leading to increased eye strain. So, make an effort to blink regularly.

Do over-the-counter eye drops help relieve symptoms of tired eyes?

Yes, over-the-counter lubricating eye drops, also known as artificial tears, can help relieve dry, tired eyes by restoring moisture. However, they should not be overused and are not a substitute for addressing the root cause of eye fatigue.

When should I see a doctor for my tired eyes?

You should see a doctor if your symptoms persist despite trying self-care measures, if you experience sudden and severe eye pain, vision changes, or if you have red eyes along with pain, light sensitivity, or discharge. These could indicate a more serious condition.

How does screen time impact eye fatigue?

Extended screen time is a common cause of eye fatigue. The blue light emitted from screens can cause eye strain and discomfort. Following healthy screen habits, like taking regular breaks and adjusting screen brightness, can help mitigate this.

Can stress cause tired eyes?

Yes, stress can contribute to eye strain. When stressed, people might squint, frown or have other facial expressions that strain the muscles around the eyes. Plus, stress often disrupts sleep, which can lead to tired eyes.

What are the benefits of using a warm compress for tired eyes?

Applying a warm compress to your eyes can help soothe tired, strained eyes. The warmth increases blood circulation, relaxes the eye muscles, and helps in the production of natural oils in your eyelids, thus reducing dryness and irritation.

Can eyestrain be caused by poor lighting?

Yes, poor lighting can cause eyestrain. Working in overly dim or overly bright light can strain your eyes. Ensure you have adequate and appropriate lighting for your tasks.

Are there specific glasses designed to reduce eye strain?

Yes, certain glasses are designed to reduce eye strain. Computer glasses or blue light glasses are specifically designed to block blue light emitted from digital screens, reducing eye strain.

How does eye positioning affect eye strain when working on a computer?

Your eyes work hardest when focusing on close-up work. Having your computer monitor at arm's length and slightly below eye level can help reduce eye strain.

What role do regular eye check-ups play in preventing eye strain?

Regular eye check-ups can help identify and correct vision problems that might contribute to eye strain. Also, eye doctors can suggest personalized measures to prevent eye strain based on your eye health and daily habits.

Can yoga or meditation help relieve symptoms of tired eyes?

Yes, yoga and meditation can help alleviate symptoms of tired eyes. Certain yoga exercises for eyes can improve their functioning and reduce strain. Furthermore, meditation helps in reducing overall stress, which is a contributing factor for eye strain.


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