10 everyday habits that are hurting your eyes

In today’s fast-paced, screen-dominated world, our eyes are under constant strain. Many of our daily habits, often performed without a second thought, can gradually harm our vision and eye health. From excessive screen time to neglecting protective measures, these habits can lead to discomfort, fatigue, and even long-term damage. This article explores 10 everyday habits that may be hurting your eyes and offers practical advice on how to mitigate their impact.

1. Staring at Screens for Prolonged Periods

Modern life revolves around screens—whether it’s your smartphone, computer, or television. Prolonged screen time is one of the leading causes of digital eye strain, also known as computer vision syndrome. Symptoms include dry eyes, blurred vision, and headaches. The blue light emitted by screens can also disrupt sleep patterns and potentially harm the retina over time.

Solution: Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. Adjust screen brightness to match ambient lighting and consider using blue light filters or glasses. Take regular breaks to rest your eyes.

2. Neglecting to Blink Enough

When focusing on screens or reading, people tend to blink less frequently. Blinking is essential for keeping your eyes moist and preventing dryness. Reduced blinking can lead to irritated, red, or gritty-feeling eyes, particularly in air-conditioned or heated environments.

Solution: Make a conscious effort to blink more often, especially during prolonged tasks. Use artificial tears or lubricating eye drops if your eyes feel dry. Stay hydrated to support natural tear production.

3. Reading in Poor Lighting

Reading in dim light or overly bright conditions forces your eyes to work harder, leading to strain and discomfort. This habit can cause temporary blurriness, headaches, and even exacerbate existing vision problems over time.

Solution: Ensure proper lighting when reading. Use a soft, even light source that illuminates the page or screen without causing glare. For nighttime reading, opt for adjustable lamps rather than harsh overhead lights.

4. Skipping Regular Eye Tests

Many people only visit an optometrist when they notice a problem, but regular eye tests are crucial for detecting issues early. Conditions like glaucoma, cataracts, or age-related macular degeneration can develop without obvious symptoms. Neglecting check-ups can allow these issues to progress unchecked.

Solution: Adults should have an eye test every two years, or annually if over 40 or at risk of eye conditions. Children and those with existing vision issues may need more frequent checks. Follow your optometrist’s recommendations.

5. Rubbing Your Eyes Frequently

Rubbing your eyes, whether due to tiredness, allergies, or irritation, can introduce bacteria, cause micro-abrasions on the cornea, and weaken the delicate skin around the eyes. It can also exacerbate conditions like conjunctivitis or keratoconus.

Solution: Avoid touching your eyes unless your hands are clean. Use a cool compress or antihistamine eye drops for itchiness or allergies. If irritation persists, consult an eye care professional.

6. Ignoring Sunglasses or UV Protection

Exposure to ultraviolet (UV) rays from the sun can damage your eyes, increasing the risk of cataracts, macular degeneration, and even eye cancers. Many people forget to wear sunglasses or choose ones without adequate UV protection.

Solution: Wear sunglasses that block 100% of UVA and UVB rays. Opt for wraparound styles for added protection. Polarised lenses can also reduce glare, making outdoor activities more comfortable.

7. Poor Contact Lens Hygiene

Improper care of contact lenses, such as wearing them too long, sleeping in them, or failing to clean them properly, can lead to infections like bacterial keratitis. Reusing or topping up lens solution can also introduce harmful pathogens.

Solution: Follow your optometrist’s guidelines for lens care. Wash your hands before handling lenses, clean them with fresh solution, and replace cases regularly. Never wear lenses longer than recommended and consider daily disposables for convenience.

8. Unhealthy Diet 

A diet low in vitamins A, C, E, omega-3 fatty acids, and zinc can negatively affect eye health. These nutrients support retinal function, protect against oxidative stress, and reduce the risk of conditions like macular degeneration.

Solution: Incorporate eye-friendly foods into your diet, such as leafy greens (spinach, kale), oily fish (salmon, mackerel), nuts, citrus fruits, and carrots. Consider supplements if your diet lacks these nutrients but consult a doctor first.

9. Smoking

Smoking is detrimental to overall health, including your eyes. It increases the risk of cataracts, macular degeneration, and optic nerve damage. The chemicals in tobacco smoke can also cause dry eyes and exacerbate existing eye conditions.

Solution: Quit smoking to protect your eyes and overall health. Seek support from NHS stop-smoking services, apps, or counselling. Avoid second-hand smoke exposure, which can also harm your eyes.

10. Not Getting Enough Sleep

Sleep is essential for eye health, as it allows your eyes to rest, repair, and replenish moisture. Chronic sleep deprivation can lead to dry eyes, twitching, blurred vision, and increased sensitivity to light.

Solution: Aim for 7–9 hours of quality sleep per night. Create a bedtime routine, limit screen time before bed, and keep your bedroom dark and cool. If sleep issues persist, consult a healthcare professional.

Taking Care of your Eyes

Your eyes are vital to your quality of life, yet everyday habits can unknowingly put them at risk. By making small changes—such as taking screen breaks, wearing protective eyewear, and maintaining a healthy lifestyle—you can safeguard your vision for years to come. If you experience persistent discomfort or changes in your vision, seek advice from an eye care professional promptly. Prioritising eye health today can prevent serious problems tomorrow.