Screens are a part of everyday life — from work on your laptop to scrolling through social media on your phone or streaming your favourite shows. But all that screen time can take a toll. Ever noticed your eyes feeling dry, strained, or simply exhausted after a long day?
With all this screen time, taking care of your eye health is more important than ever. And no, that doesn’t mean you have to give up your Netflix marathons – just a few small tweaks can make a huge difference.
Why Too Much Screen Time Messes with Your Eyes
If your eyes ever feel sore or your vision goes blurry after hours on your phone, you’re probably dealing with digital eye strain. It happens because we blink less when looking at screens, and the blue light from our devices can make things worse.
Here’s how to tell if your eyes are overworked:
- They feel dry, itchy, or watery
- You struggle to focus after a long screen session
- You get frequent headaches or feel extra tired
- Your vision becomes blurry, especially at night
Sound familiar? No worries – there are easy fixes you can do at home that can make all the difference.
Easy Ways to Keep Your Eyes Feeling Fresh
-
Follow the 20-20-20 Rule
This one’s a game-changer. Every 20 minutes, look at something 20 feet away for 20 seconds. It helps reset your focus and prevents that tired, blurry feeling.
If you have trouble remembering, set a reminder on your phone or use an app that nudges you to take breaks.
-
Adjust Your Screen Setup
The way you position your screen can make a huge difference. Your laptop should be an arm’s length away, and the top of your screen should be just below eye level. If you’re scrolling on your phone, try not to hold it too close.
If you work at a desk, make sure your monitor isn’t causing glare. A dimly lit room or harsh fluorescent lights can strain your eyes even more.
-
Blink More (Yes, really!)
We blink way less when staring at screens – sometimes up to 50% less – which dries out our eyes. If you find yourself squinting a lot, try to blink more often or use a eye spray for dry eyes for instant relief.
An easy trick? Every time you check your phone or switch tabs, blink a few times on purpose to refresh your eyes.
-
Use Night Mode & Blue Light Filters
Most devices have a blue light filter setting – opt to turn it on. It reduces strain and can even help you sleep better at night. If you wear glasses, consider blue light-blocking lenses, especially if you work long hours in front of a screen.
-
Stay Hydrated & Eat for Eye Health
Drinking enough water and eating foods rich in omega-3s, vitamin A, and lutein (think salmon, carrots, and leafy greens) can seriously help your eyes.
Other great eye-friendly foods include:
- Avocados (full of antioxidants!)
- Oranges (rich in vitamin C)
- Eggs (contain lutein and zeaxanthin, great for preventing eye damage)
When to Use an Eye Spray
If your eyes always feel dry – especially in air-conditioned rooms or after long screen sessions – an eye spray for dry eyes can be a game-changer.
Unlike drops, you don’t have to tilt your head back or aim perfectly. Just close your eyes, spritz, and you’re good to go.
These sprays help keep your tear film balanced, which is important for preventing dryness, irritation, and blurred vision. They’re also a must-have for people who wear contact lenses, as they can provide instant comfort without needing to remove your lenses.
Other Habits to Protect Your Eye Health
- Wear Sunglasses Outdoors – UV rays can damage your eyes over time. Go for UV-blocking sunglasses to protect against long-term issues.
- Use Proper Lighting – Working in dim light can make your eyes work harder. Try using warm, soft lighting instead of bright white LEDs.
- Get Regular Eye Check-Ups – Even if your vision seems fine, an eye doctor can spot early signs of issues like dry eye syndrome or vision changes before they become bigger problems.
Your Eyes Work Hard – Take Care of Them.
Screens aren’t going anywhere, but that doesn’t mean your eye health has to suffer. A few small changes – taking breaks, blinking more, using an eye spray when needed – can make a huge difference.
So, next time your eyes feel tired, don’t ignore them. A little care now will keep them feeling fresh for the long run.