I’ve heard a lot of people saying “I wake up tired even after a good sleep”. Most of the time even I feel tired and my head aches too often. My eyes always feels strained, but as most of my work is online based I’ll have to use my laptop for 5-9 hours a day. Any tips for overcoming this tiredness and strain without skipping work?
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Decrease screen time go for walk daily drink plenty of water
Try going to bed by 8 pm IST. No usage of phone after working hours. Consuming a lot of fruits and veggies can help. or you can try to have some multi vitamin syrup. Hope it helps.
You can do some eye exercises in between the work and during anytime of the day. Before sleeping also it can be done. Use blue light filters in your laptop or phone screen, so that the eyes do not get strained. After 45 mins to one hour, keep taking breaks in between and look somewhere else instead of the screen. Try blinking few a times to release the tension acquired, so that it will not cause pain. Splash water on your eyes separately during your morning routine after you wake up. Keep the screen at a distance when you are working rather than keeping it too near. Stay well hydrated and eat vitamin A rich foods like carrot and you can also have spinach and other leafy green vegetables, nuts like almonds and walnuts etc.
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No use of laptop after the work
Go for a walk after meal and avoid screen after 10
Yes even i feel most of the time, it is may be due to overuse of screen .
Before sleeping we should avoid using phones or screentime.
Reduce your screen time. And avoid the mobile or laptop before sleeping and after awaking for half an hour.
Maybe reducing your screen time could help
Exercise or gym and a proper diet. These can help a lot. Also try socializing.
Eye experience may help will help and diring work little break should be taken
Check your vitamin D levels. I checked mine when i felt so, and it was 10. Started supplements and got better. Working online for hours will also strain you!
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Try the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds, and take regular breaks to stretch and move.
Drink the ORS if you feel weak it will help you to regain your energy back. And take the short breaks in the middle.
Do works as faster as you can before 9pm and eat before sunset and if feel tired working take some rest and continue your work. Don’t work overnight and decrease your screen time .
You don’t need more sleep you need better routines, screen breaks, and mindful recovery.
You are not lazy or unproductive your body is asking for balance.
This strain, exhaustion and headache would be mostly because of your increased screen time.
You can adopt few strategies to decrease your exhaustion.
- Avoid screen time after work
- Stay hydrated
- Use blue light glasses while working
- Ensure adequate sleep of 7-8 hrs
- Maintain a healthy balanced diet
That’s something so many of us are facing these days, especially with screen-heavy routines. Here are a few simple and effective tips that can help you feel better without skipping your work:
Follow 20-20-20 rule – Look away every 20 mins for 20 secs.
Drink enough water – It reduces tiredness and headaches.
Take short breaks – Walk/stretch every hour.
Use blue light filter or glasses – Helps eye strain.
Sleep well & eat light – Keeps your body and mind fresh.
Feeling tired and experiencing eye strain despite getting enough sleep is often due to prolonged screen time, poor posture, and low-quality rest. Staring at a screen for hours can lead to digital eye strain, causing headaches, dry eyes, and fatigue. Poor sleep hygiene—like exposure to blue light before bed—can also reduce sleep quality. To combat this without skipping work, take regular screen breaks (20-20-20 rule), adjust your workspace ergonomics, use blue light filters, stay hydrated, and aim for better sleep habits like winding down before bed and limiting screen use at night.
Take short naps at intervals throughout the day, I find that this works well for me.