What Helps with Eye Flickering & Tired Eyes?

Flickering before the eyes, a feeling of heaviness in the lids, burning or tired eyes after a long day at the screen: many people know these sensations. Most of the time they are harmless, but sometimes they are a signal to take a closer look. In this guide you will learn what may lie behind them, when a visit to the doctor is important and how you can relieve your eyes in everyday life.

What lies behind eye flickering and tired eyes

Tired eyes often arise from prolonged close-up work at the screen, during which we blink less frequently and the eyes dry out. Normally we blink about 10 to 15 times per minute; during concentrated screen work this number drops significantly, so that the protective tear film breaks up more quickly. Poor lighting, dry heated air, long reading, lack of sleep and general exhaustion also strain the eyes. Slight flickering or flickering can occur with over-tiredness, stress or circulatory fluctuations.

Behind the feeling of heaviness there is often an overstrain of the small eye muscles, which are permanently tense during close-up work. Because the eye constantly focuses at a short distance, the so-called ciliary muscle tires, much like a muscle that is held in one position for too long. Some people also know a wandering flicker with zigzag lines that disappears by itself after a while and is often associated with what is known as migraine with aura. Such phenomena should be assessed by a doctor. In many cases, however, tired, flickering eyes are simply a sign of overload.

When you should seek medical advice

Seek advice from an eye doctor or general practitioner promptly if the flickering occurs suddenly and strongly, lasts longer, keeps recurring, or is accompanied by symptoms such as flashes of light, a shadow or curtain in the field of vision, suddenly many black dots, loss of vision, severe headaches, dizziness or deficits. Eye pain, redness or a persistent deterioration in vision also belong in an examination. Such signs can point to diseases of the retina, nerves or circulation that require a rapid examination. This guide does not replace medical advice.

What you can do in everyday life

Give your eyes regular breaks. The 20-20-20 rule has proven effective: every 20 minutes, look at a point about 6 metres away for around 20 seconds. Looking into the distance relaxes the ciliary muscle, which is permanently tense during close-up work. Blink consciously more often to renew the tear film, and set the screen glare-free and at a pleasant brightness.

Ensure good, indirect light and ventilate regularly so that the air does not become too dry – in winter a bowl of water on the radiator or a humidifier can help. Position the monitor slightly below eye level and about an arm's length away, so that the eye is opened less wide and dries out more slowly. Sufficient sleep relieves the eye muscles, and a walk in the fresh air with a view into the distance feels soothing to many. If there is a persistently dry feeling, moisturising eye drops from the pharmacy can help. Anyone who wears glasses or contact lenses should have their vision checked regularly, because an unsuitable correction additionally strains the eyes.

Nutrition that supports you

A colourful diet provides nutrients that are important for the eyes. Green leafy vegetables such as kale, spinach and broccoli as well as yellow-orange vegetables such as peppers, carrots and corn contain carotenoids such as lutein and zeaxanthin. Berries and colourful fruit additionally contribute vitamins, and eggs provide lutein in addition to protein.

Fatty sea fish such as salmon, mackerel or herring provide omega-3 fatty acids; plant-based alternatives are linseed, rapeseed and walnut oil. Nuts and seeds such as almonds, sunflower seeds and hazelnuts contribute vitamin E, while whole grain products, legumes and pumpkin seeds provide zinc. Drink enough water or unsweetened tea, because a good fluid balance also supports the tear film. This way you combine many building blocks of an eye-conscious diet throughout the day.

Nutrients & plants with a connection

Some nutrients contribute, according to recognised EU health claims, to functions that are relevant for vision. Vitamin A contributes to the maintenance of normal vision. Riboflavin (vitamin B2) contributes to the maintenance of normal vision. Zinc contributes to the maintenance of normal vision and contributes to a normal vitamin A metabolism.

Vitamin C and vitamin E help to protect the cells from oxidative stress, as do selenium and manganese. The carotenoids lutein and zeaxanthin accumulate naturally in the retina, more precisely in the macula; although there is no approved health claim for them, they are important components of an eye-conscious diet. Bilberry and grape seed are traditionally used in connection with the eyes, without any healing claim being derived from this.

Making screen work eye-friendly

Because close-up work at the monitor is the most common trigger of tired eyes, it is worth consciously shaping your digital everyday life. A somewhat larger font and higher contrast reduce the strain without having to move closer to the screen. Many devices offer a warmer colour mode for the evening, which is perceived as more pleasant. Make sure that no lamp or window is reflected in the display, because glare forces the eyes into constant readjustment. Plan conscious offline phases in which the eyes can come completely to rest, and keep looking into the distance in between. This way you distribute the strain and regularly give the eye muscles an opportunity to relax.

The surroundings also play a bigger role than many think. Dry room air from heating or air conditioning makes the tear film evaporate more quickly; a humidifier or regular ventilation counteracts this. A seat where the air flow from a fan, blower or window does not blow directly into the face additionally protects the eyes. Anyone who reads a lot should ensure sufficient, even light and not decipher the text in semi-darkness. Small habits add up: a consciously taken break at the window, a glass of water within reach and a tidy, glare-free workplace make a noticeable difference over the day.

Relaxing the eyes with simple exercises

Alongside breaks, a few simple exercises can loosen the eyes. In so-called palming, you briefly rub your hands warm and gently place the cupped palms over the closed eyes without pressing – the warmth and darkness are perceived as soothing. It also helps to consciously let the gaze wander between a near and a distant point in order to train focusing. Slow, circular eye movements or alternately fixing the four corners of the room loosen the eye muscles. It is important to do all of this calmly and without effort. Anyone who incorporates these small routines into work breaks gives their eyes an opportunity throughout the day to step out of the constant tension of close-up work.

Honestly assessed

Tired and flickering eyes are usually a sign of overload, and no food supplement can eliminate these complaints. What really helps is an eye-friendly everyday life with breaks, good light, enough sleep and a balanced diet. If flickering occurs suddenly, strongly or with further symptoms, rapid medical assessment is the most important step.

Suitable products from Scheunengut

If you would like to specifically supplement your diet, you will find with us selected eye vitamins with lutein, zeaxanthin and vitamin A. The vitamin A they contain contributes to the maintenance of normal vision. Whether a supplement makes sense for you is best decided calmly and, in case of doubt, after consulting a doctor.

Frequently asked questions (FAQ)

Why do my eyes flicker after the screen?

During screen work we blink less often, the eyes tire and dry out. Breaks, conscious blinking and good light relieve them noticeably.

Is eye flickering dangerous?

It is usually harmless and a result of over-tiredness. If it occurs suddenly, strongly or with flashes of light, loss of vision or headaches, it should be assessed by a doctor quickly.

What is the 20-20-20 rule?

Every 20 minutes, look at a point about 6 metres away for around 20 seconds. This relaxes the eye muscles during close-up work.

Which foods are good for the eyes?

Green leafy vegetables, yellow-orange vegetables, berries, eggs, nuts and fatty sea fish provide carotenoids, vitamins and omega-3 fatty acids that contribute to an eye-conscious diet.

What are lutein and zeaxanthin?

These are carotenoids from green and yellow vegetables that accumulate naturally in the macula of the retina and are often associated with an eye-conscious diet.

Do artificial tears help with dry eyes?

Moisturising eye drops from the pharmacy can ease a dry, tired feeling. With persistent complaints, an eye examination makes sense.

Can the wrong glasses tire the eyes?

Yes, an unsuitable vision correction forces the eyes into constant readjustment and can promote fatigue. Have your glasses or contact lenses checked regularly.

How many breaks make sense during screen work?

In addition to the 20-20-20 rule for short visual breaks, a longer interruption of a few minutes every one to two hours does you good, during which you stand up, move and look into the distance. This way you distribute the strain more evenly over the day.

Do contact lenses dry the eyes out additionally?

Contact lenses can intensify a dry feeling during long screen work because blinking happens less often. Regular breaks from wearing them, conscious blinking and moisturising drops from the pharmacy can help.