The numbers are startling. The Indian Journal of Ophthalmology documented a 65 per cent increase in digital eye strain among young professionals post-pandemic . With work, entertainment and social connection increasingly mediated through screens, our eyes are under unprecedented stress.
While blue-light blocking glasses and special monitors have their place, traditional Indian wellness practices offer simple, effective solutions for screen fatigue.
1. The 20-20-20 Rule with an Ayurvedic Twist
The basic rule is simple: every 20 minutes, look at something 20 feet away for 20 seconds. This relaxes the ciliary muscles that control lens focusing .
Add an Ayurvedic element by palming afterward. Rub your palms together vigorously until warm, then gently cup them over closed eyes. The warmth and darkness provide deep relaxation for overworked eye muscles .
2. Rose Water Eye Drops
Commercial eye drops often contain preservatives that can worsen dryness over time. Traditional rose water, distilled from fresh petals, offers a natural alternative.
Rose water has mild anti-inflammatory properties and can soothe irritated eyes. A drop in each eye at the end of the workday provides relief. Ensure you're using pure, distilled rose water without alcohol or additives.
3. Triphala for Eye Health
Triphala isn't just for digestion—it's traditionally considered excellent for eye health. The combination of amla (rich in vitamin C), haritaki and bibhitaki provides antioxidants that protect delicate eye tissues from oxidative stress .
Some traditional practices involve washing the eyes with diluted Triphala water, though this should be done under expert guidance. Internal consumption of Triphala powder with warm water before bed supports overall tissue health, including the eyes.
4. Netra Tarpana: The Ayurvedic Eye Bath
For those seeking deeper intervention, Netra Tarpana is an Ayurvedic procedure where a dam of dough is created around the eyes and filled with medicated ghee. The eyes are then opened and closed within the ghee, allowing deep nourishment .
While this requires a qualified practitioner, it represents the sophistication of traditional eye care.
5. Screen-Time Mindfulness
Beyond physical remedies, mindfulness around screen use matters. Create "no-screen zones" in your home—perhaps the dining table and bedroom. Take a complete digital detox for one hour before sleep, allowing your pineal gland to produce melatonin naturally .
The Bigger Picture
Screen fatigue isn't just about eye discomfort—it's about how constant digital engagement affects our entire nervous system. The blue light, the constant notifications, the endless scrolling—all keep us in sympathetic "fight or flight" mode.
Traditional practices offer not just symptom relief but a fundamental reset. They remind us that our bodies evolved under open skies, not staring at glowing rectangles. By incorporating these simple practices, we can enjoy technology's benefits while mitigating its costs.
