Spending many hours in front of a computer, mobile phone, or tablet can eventually leave an uncomfortable sensation: dry eyes, stinging, tearing, heavy eyelids, or slightly blurred vision at the end of the day. This is not always a major problem, but it is advisable to heed these signals and review some daily habits.
The screen does not "dry" the eyes by itself. The main change is in the way we look: when we concentrate on a task, we tend to blink less and more incompletely. This makes it difficult for tears to spread well over the eye's surface and can increase discomfort, especially if there is also air conditioning, heating, smoke, dust, or contact lens use.
Dry eyes from screens are common in office work, studying, teleworking, and digital leisure. The good news is that when discomfort is mild and occasional, small adjustments to your routine can make a noticeable difference.
How to recognize screen-associated dry eye
The sensation is not the same for everyone. Some people notice itching or grittiness, as if they have a small particle in their eye. Others describe burning, fatigue when staring, redness, or difficulty focusing clearly after several hours.
Tearing can also occur. Although it may seem contradictory, an irritated eye can produce reflexive tears; however, those tears do not always manage to maintain stable and comfortable hydration. Therefore, alternating between dry eye and tearing does not rule out eye irritation.
It is important to differentiate this discomfort from other visual problems. If you squint to read, need to hold your phone further away, have frequent headaches, or perceive blurred vision that does not improve with rest, it may not just be screen fatigue, and a visual check-up might be warranted.
Why screens can increase discomfort
When we read, write, play, or participate in a video call, our attention remains fixed for quite some time. Blinking, which normally helps to renew the tear film, can become less frequent. Additionally, many people slightly lift their chin or place the screen too high, leaving a larger ocular surface exposed to the air.
The environment also influences. A direct current from a fan, heater, or air conditioner can worsen tear evaporation. The same occurs in very dry spaces, during long car or plane trips, and outdoors with wind.
Contact lenses can add another factor of discomfort, especially if worn for many hours, if you sleep little, or if their use is combined with prolonged screen time. Some medications and certain hormonal changes can also promote dry eyes, so it is advisable to mention it during a consultation if the discomfort is persistent.
Simple habits to rest your eyes from the computer
The goal is not to stop using screens, but to introduce breaks and more eye-friendly usage conditions. A practical guideline is to periodically look away from the screen and focus on a distant point for a few seconds. This gesture helps to break continuous visual fixation and reminds the body to blink.
Consciously blinking can be helpful at first. There's no need to force it: simply close and open your eyes gently several times when you feel dryness, especially during tasks that require a lot of concentration. Over time, these breaks become better integrated into your day.
Screen distance and height also matter. Try to ensure the device is not excessively close and that the top of the monitor is approximately at eye level or slightly below. This avoids opening your eyelids too wide and reduces exposure of the ocular surface.
Check the lighting in the room. A very bright screen in a dark room forces your eyes to work harder. It is also advisable to avoid direct reflections from windows or lamps on the monitor. Adjusting the font size can be more useful than getting too close to the screen.
If you work with a laptop, alternating sitting periods with short active breaks can benefit both your eyesight and posture. Standing up, looking into the distance, moving your neck and shoulders, and drinking water are brief pauses that help you break away from sustained concentration mode.
Environment and daily routine also matter
Avoid directing fans or air conditioning vents towards your face. If your home or office environment is very dry, regular ventilation and considering measures to improve humidity can provide more comfort. Wrap-around sunglasses, meanwhile, can help protect your eyes from the wind outdoors.
Night rest is another important point. After a long day of work or study, continuing to use your phone for several hours can prolong visual strain. Reserving a portion of the end of the day for screen-free activities can relieve the feeling of overload and promote a more organized routine. If you find this habit difficult, you may find advice on how to improve sleep naturally helpful.
Your diet should remain varied, with regular presence of vegetables, fruits, legumes, fish, nuts, and extra virgin olive oil. There is no single food that solves dry eyes, but a balanced diet contributes to overall body care. To delve into how nutrient needs can vary according to life stage, you can consult Vitamins for men and women.
Do omega-3s play a role?
Omega-3s are part of a healthy diet and are present, among other foods, in oily fish such as sardines, salmon, mackerel, and anchovies. DHA contributes to the maintenance of normal vision when a daily intake of 250 mg is achieved.
This does not mean that a supplement replaces professional evaluation or treats dry eyes. If your diet includes little oily fish and you are considering supplementing your diet, Athion Plus Omega 3 provides DHA and EPA in a practical format. It is always advisable to check the labeling, respect the indicated dosage, and consult a healthcare professional if you are taking medication, have a diagnosed illness, are pregnant, or breastfeeding.
What to do if you wear contact lenses
If you wear contact lenses and experience frequent discomfort, do not normalize constant itching or redness. Check that you are following the recommended wear and replacement times, avoid sleeping with them unless professionally advised, and maintain strict hand hygiene before handling them.
On days of severe irritation, it may be advisable to reduce contact lens wear time and use glasses, always following the instructions received from your optician or ophthalmologist. Do not use random eye drops: some drops are not suitable for all people or all types of contact lenses.
When to consult a professional
Occasional dryness after an intense computer afternoon usually improves with rest and appropriate habits. However, it is advisable to make an appointment with a vision professional if the discomfort recurs for weeks, interferes with work or reading, or does not improve despite reducing screen time.
It is also important to consult if severe pain, marked light sensitivity, discharge, noticeable swelling, vision loss, eye injury, or persistent blurred vision appears. These symptoms require an individual assessment and should not be automatically attributed to screen use.
Caring for your eyes when using digital devices does not require a complicated routine. Visual breaks, conscious blinking, good lighting, a well-positioned screen, and sufficient rest are simple measures that can help you work and study more comfortably. If the discomfort persists, a timely check-up can identify what is happening and find the most suitable approach for you.
Frequently asked questions
Can screens cause dry eyes?
Screens can promote the sensation of dryness because when we concentrate, we tend to blink less. Dry environments, air conditioning, and contact lenses can also play a role.
Why do my eyes water if I feel them dry?
Irritation can cause reflexive tearing. Having tears does not always mean that the ocular surface is well hydrated or that the tears are distributed correctly.
How often should you rest your eyes from the computer?
It is useful to take short breaks and look into the distance regularly. The exact frequency will depend on the task, but it is advisable not to stare for prolonged periods.
Is blurred vision when using screens always due to fatigue?
No. It can be related to eye strain, an outdated prescription, dry eyes, or other causes. If it recurs or does not improve with rest, it is advisable to have a check-up.
Are omega-3s used to treat dry eye?
They should not be used as a treatment for dry eye. DHA contributes to the maintenance of normal vision when the established daily intake is reached, as part of a balanced diet.