10 Everyday Habits to Beat Dry, Tired Eyes | Dr. Shantanu Gupta

Overview

Modern lifestyle has turned dry eye disease into a global epidemic. Small habits can make a big difference.

Symptoms

• ◆Burning, grittiness
• ◆Redness
• ◆Watering (paradoxical)
• ◆Blurred vision that improves with blinking

Causes

• ◆Screen use
• ◆Air-conditioning
• ◆Contact lenses
• ◆Ageing
• ◆Autoimmune disease

Risk factors

• ◆Female, above 50
• ◆Diabetes
• ◆Rheumatoid arthritis

Diagnosis

Slit-lamp with Schirmer's test, TBUT and Meibography.

Treatment options

Lubricating drops, warm compresses, lid hygiene, omega-3, and — in severe cases — punctal plugs.

When to see a doctor

Persistent burning or watering for more than 4 weeks.

Prevention

1. Follow the 20-20-20 Rule One of the easiest ways to reduce digital eye strain is the 20-20-20 rule. Every 20 minutes, look at something about 20 feet away for at least 20 seconds. This relaxes the focusing muscles and encourages you to blink naturally. 2. Blink More Often Normally, people blink around 15–20 times per minute. While using computers or smartphones, the blink rate often decreases significantly, allowing tears to evaporate faster. Make a conscious effort to blink fully, especially during prolonged screen use. 3. Stay Hydrated Your body needs adequate water to maintain healthy tear production. Drink enough water throughout the day, especially during hot weather or if you spend time in air-conditioned environments. 4. Adjust Your Screen Position Keep your computer screen slightly below eye level. Looking slightly downward reduces the exposed surface of the eyes, helping tears stay on the eye longer. Maintain a comfortable viewing distance of about 50–70 cm from the monitor. 5. Reduce Continuous Screen Time Working continuously for several hours increases eye strain. Whenever possible: Take short breaks Walk for a minute Stretch Close your eyes briefly These habits reduce fatigue and improve comfort. 6. Get Enough Sleep Sleep is essential for healthy tear production and recovery of the ocular surface. Adults should aim for 7–8 hours of quality sleep each night. Poor sleep may worsen dry eye symptoms. 7. Eat Foods Rich in Omega-3 Fatty Acids A balanced diet supports overall eye health. Foods that may benefit tear quality include: Fatty fish (such as salmon or sardines) Flaxseeds Walnuts Chia seeds Speak with your doctor before starting supplements. 8. Protect Your Eyes from Dust and Wind Dust, smoke, pollution, and strong winds can increase tear evaporation. When outdoors: Wear sunglasses Avoid direct air from fans or car vents Use protective eyewear in dusty environments if appropriate 9. Use Eye Drops Only on Medical Advice Many people purchase over-the-counter eye drops without knowing the cause of their symptoms. Not all eye drops are suitable for every patient. Some redness-relieving drops may worsen symptoms if used repeatedly. If you need lubricating eye drops frequently, consult an ophthalmologist to determine the underlying cause. 10. Schedule Regular Eye Check-ups Persistent dry eye can sometimes be linked to: Diabetes Thyroid disorders Meibomian gland dysfunction Certain medications Autoimmune conditions Eyelid problems A comprehensive eye examination can identify the cause and guide treatment.

Frequently Asked

References

• TFOS DEWS-II Report