With digital screens dominating work, entertainment, and even social interaction, our eyes are under more strain than ever before. What was once dismissed as a minor irritation is now surfacing as a serious health concern that can impact daily life and long-term vision. Experts caution that if not addressed early, digital eye strain could result in prolonged discomfort, vision disturbances, and an increased risk of infections.

Recent research indicates that many everyday habits are fuelling this growing issue, with excessive screen use leading the list.

Excessive screen time

Spending prolonged hours in front of computers, laptops, and smartphones can significantly reduce our natural blink rate, sometimes by more than 60 per cent. Blinking plays a key role in spreading tears evenly across the surface of the eye. A reduced blink rate leads to faster tear evaporation, resulting in dryness and a higher risk of infection.

To combat this, specialists recommend the 20-20-20 rule, that is, for every 20 minutes, look at something 20 feet away for at least 20 seconds. This simple exercise can help reduce eye strain and support the eyes’ natural moisture levels.

Contact lens hygiene

Wearing contact lenses for extended periods or neglecting proper hygiene can disrupt the eyes’ moisture balance. Some types of lenses even absorb moisture from the eye, further aggravating dryness. Experts advise taking regular breaks from lens use and strictly following care instructions to prevent irritation and infection.

Importance of hydration and diet

Proper hydration is vital for maintaining eye health, particularly for those who spend hours staring at screens. Dehydration can reduce tear production, contributing to dryness. Key nutrients such as Vitamin A, Omega-3 fatty acids, Vitamin C, and Zinc play an important role in supporting eye function. A diet rich in carrots, sweet potatoes, leafy greens, eggs, fish, walnuts, and citrus fruits can make a significant difference.

Air conditioning and humidity control indoors

In summer, continuous use of air conditioning can speed up tear evaporation. Experts advise avoiding direct exposure to air vents and suggest using a humidifier to maintain optimal indoor humidity levels at home or in the workplace.

Use of cosmetics around the eyes

Make-up products applied around the lash line can block oil glands, leading to dry and irritated eyes. Dermatologists recommend using only ophthalmologically approved cosmetics and ensuring all makeup is thoroughly removed before bedtime.

Refrain from rubbing the eyes

The eyes are delicate organs, and frequent rubbing can hinder tear production and cause swelling. If irritation occurs, it is safer to gently dab the eyes with a clean cloth soaked in cool water or to rinse them with clean water instead of rubbing.