Essential Eye Health Tips Every Student Should Follow

By OMODELE Goodness

Being a student often means juggling a demanding academic schedule with extracurricular activities and social commitments. This hectic lifestyle can lead to neglecting personal health, particularly eye health. Our eyes are essential for navigating and understanding the world around us, maintaining their health is crucial for overall well-being and academic success.

Here are some tips to help students keep their eyes healthy:

1. Get Adequate Sleep

   Sleep is not just about rest; it’s vital for eye health. During sleep, the body undergoes restorative processes including the eyes. Blood flow to the eyes increases, delivering nutrients and removing waste products from eye tissues. Adequate sleep also ensures that the eyes are properly lubricated. Insufficient sleep can lead to dry eyes, eye strain, and blurry vision. Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep routine, avoid screens before bed, and create a relaxing sleep environment to improve sleep quality. 

2. Follow the 20-20-20 Rule

   In this digital age, prolonged screen use is common among students, because it can lead to digital eye strain. To mitigate this, follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. This simple practice helps reduce eye strain and prevent discomfort. Additionally, adjust your screen settings to minimise glare and ensure proper lighting in your study area. Consider using blue light filters on your devices, which can reduce the strain caused by prolonged exposure to screens.

3. Be Mindful of Lighting

   Proper lighting is crucial when reading or using digital devices. Avoid working in dimly lit environments, as this can strain your eyes. Instead, use adequate lighting that reduces glare and provides even illumination. When studying or reading, position your light source behind you to avoid direct light shining into your eyes or creating shadows. Consider using a desk lamp with adjustable brightness to find the most comfortable lighting level.

4. Eat a Balanced Diet

   Nutrition plays a significant role in maintaining eye health. A diet rich in vitamins and minerals supports good vision and can help prevent eye diseases. Incorporate foods high in antioxidants, such as fruits and vegetables, which protect the eyes from damage caused by free radicals. Foods rich in omega-3 fatty acids, like tuna, sardines, and salmon, are particularly beneficial for eye health. Also, vitamins A, C, and E, found in foods such as carrots, oranges, and nuts, contribute to healthy vision.

5. Avoid Sharing Makeup

   Sharing makeup, particularly eye makeup, can lead to the spread of infections such as conjunctivitis (pink eye). While it may seem like a kind gesture to lend or borrow cosmetics, it poses a risk to eye health. Each person’s eye health needs are unique, and sharing makeup increases the chance of transferring bacteria and viruses. Stick to your makeup products and regularly clean your brushes and applicators to maintain hygiene.

 

 

6. Wear Protective Eyewear

 It is essential to use protective eyewear when engaging in sports, working with hazardous materials, or spending long hours in front of a computer. Safety glasses can prevent injuries from flying debris or chemical splashes. When outdoors, wearing sunglasses with UV protection shields your eyes from harmful ultraviolet rays, which can contribute to cataracts and other eye conditions. Choose sunglasses that block 100% of UV rays for maximum protection.

7. Stay Hydrated

   Adequate hydration is essential for overall health, including eye health. Drinking plenty of water helps keep your eyes moist and reduces the risk of dry eye syndrome. Aim to drink at least eight 8-ounce glasses of water per and increase your intake if you are physically active or in a dry environment.

8. Schedule Regular Eye Exams

   Regular eye exams are crucial for maintaining eye health and detecting potential issues early. Even if you do not experience noticeable problems, an eye exam can identify underlying conditions that can affect your vision. Schedule routine eye checkups with an eye care professional, especially if you notice symptoms like frequent headaches, blurred vision, or difficulty focusing.

 

By incorporating these practices into your daily routine, you can maintain healthy eyes and reduce the risk of eye problems. Remember, taking proactive steps to care for your eyes contributes to your overall health and academic success. Prioritise your eye health as part of your self-care routine and enjoy clearer vision and better well-being throughout this academic session.