Spending Too Much Time on Screens
One of the most common contributors to dry eyes is prolonged exposure to digital screens. Whether it’s a computer, tablet, or smartphone, staring at screens for long periods reduces your blink rate. Blinking is essential as it helps spread tears evenly across the surface of your eyes, maintaining moisture and comfort. When you blink less, your eyes don’t get the necessary lubrication, leading to increased dryness and irritation.
To reduce the impact of screen time on your eyes, consider adopting the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. This gives your eyes a brief rest and encourages blinking. Positioning your screen slightly below eye level may also help prevent your eyes from opening too wide and drying out. Additionally, using a humidifier in your workspace can help maintain moisture in the air, making the environment more eye-friendly.
Other helpful strategies include:
- Adjusting screen brightness and contrast to match ambient lighting
- Using artificial tears during extended screen use
- Taking regular breaks throughout the day
Awareness and small adjustments can go a long way in reducing screen-related eye dryness.
Wearing Contact Lenses for Extended Periods
Contact lenses can be a convenient alternative to glasses, but wearing them for extended periods can negatively affect your eye moisture. Contacts can block oxygen flow to the cornea and absorb tears, both of which can contribute to dryness. This is especially true for lenses that are not designed for long-term wear or are not properly maintained.
Many people do not realize that overwearing contact lenses can exacerbate dry eye symptoms. If your eyes feel irritated or tired after a few hours of wearing contacts, it could be a sign that your eyes are not getting enough hydration. It’s important to follow the recommended wear schedule and hygiene practices provided by your eye care professional. Switching to daily disposable lenses or using rewetting drops may also help alleviate discomfort.
To reduce dryness related to contact lenses:
- Limit wear time, especially in dry or air-conditioned environments
- Use lubricating drops compatible with your lenses
- Ensure proper cleaning and storage of reusable lenses
Regular eye checkups can also help identify if your lenses are contributing to dry eyes and whether an alternative type might be more suitable.
Not Staying Hydrated
Hydration plays a vital role in maintaining tear production. When your body is dehydrated, it prioritizes water for essential functions, potentially reducing the amount available for tear production. Tears are composed mostly of water, so insufficient hydration can directly impact eye moisture and lead to dryness.
Many people underestimate how much water they need daily, especially in hot climates or when engaging in physical activity. Caffeinated and alcoholic beverages can further dehydrate the body, exacerbating the issue. Ensuring you drink enough water throughout the day can support healthy tear function and reduce the frequency of dry eye symptoms.
Some tips to stay hydrated include:
- Drinking at least 8 cups (about 2 liters) of water per day
- Replacing caffeinated drinks with herbal teas or infused water
- Eating water-rich fruits and vegetables like cucumbers, oranges, and watermelon
Improving overall hydration is a simple but effective way to support eye health and reduce dry eye discomfort.
Vitamins That May Support Eye Moisture
In addition to addressing lifestyle habits, certain vitamins and nutrients may help support eye moisture and overall ocular health. While they are not a cure, these nutrients can contribute to better eye function and may alleviate some symptoms of dryness when used as part of a balanced diet or supplement routine.
Some vitamins and supplements known to benefit dry eyes include:
- Omega-3 fatty acids: Found in flaxseeds, chia seeds, and certain fish, omega-3s support tear production and reduce inflammation.
- Vitamin A: Essential for maintaining the health of the cornea, this vitamin is found in carrots, sweet potatoes, and leafy greens.
- Vitamin C: An antioxidant that helps protect the eyes from oxidative stress, available in citrus fruits, bell peppers, and berries.
- Vitamin E: Works with other antioxidants to protect eye tissues, found in nuts, seeds, and vegetable oils.
- Zinc: Supports the function of enzymes that maintain healthy eyes, found in beans, nuts, and whole grains.
Before starting any new supplement, it’s a good idea to consult with a healthcare provider, especially if you have underlying health conditions or take medications. A targeted approach combining diet and lifestyle changes can be more effective than relying on supplements alone.
Environmental and Seasonal Factors to Be Aware Of
In addition to personal habits, your environment can also influence how dry your eyes feel. Dry or windy climates, indoor heating systems, and air conditioning can all reduce humidity and lead to moisture evaporation from your eyes. Even seasonal allergies can play a role by increasing eye irritation and tear film instability.
Taking steps to control your surroundings can help manage symptoms. For instance, using a humidifier during winter months can add moisture back into the air. Wearing wraparound sunglasses can shield your eyes from wind and airborne irritants when outside. In allergy season, keeping windows closed and using air purifiers can minimize allergen exposure.
Other environmental tips include:
- Avoiding smoke or smoky environments
- Using artificial tears more frequently during dry seasons
- Maintaining clean air filters in your home or office
Being aware of how your surroundings affect your eyes allows you to make adjustments that improve comfort and eye moisture throughout the year.
