New Delhi: Eye health is closely connected to everyday routines. Long hours on digital screens, inadequate sleep, poor lighting and prolonged exposure
to sunlight can affect visual comfort. While some eye conditions require medical care, simple daily habits can help support healthy vision and reduce avoidable eye strain.
1. Take Regular Breaks From Screens
Digital devices are now part of work, education and leisure. Looking at a screen continuously for long periods can contribute to tired or dry eyes.
- Follow the 20-20-20 rule during prolonged screen use.
- Every 20 minutes, look at something around 20 feet away for about 20 seconds.
- Take longer breaks when screen use continues for several hours.
- Encourage children to take regular breaks from phones, tablets and computers.
2. Blink Frequently
People tend to blink less when concentrating on a screen or reading. Reduced blinking can contribute to dryness and discomfort.
- Make a conscious effort to blink regularly.
- Avoid staring continuously at screens.
- Give the eyes short breaks between tasks.
- Persistent dryness or irritation should be discussed with an eye care professional.
3. Maintain a Comfortable Screen Setup
- The way a screen is positioned can influence visual comfort.
- Keep screens at a comfortable viewing distance.
- Position the screen slightly below eye level.
- Adjust brightness according to the surrounding environment.
- Reduce reflections and glare from windows or overhead lights.
- Increase text size when reading small content causes strain.
4. Protect the Eyes From the Sun
Prolonged exposure to ultraviolet (UV) radiation can affect eye health over time. Eye protection is particularly important during extended periods outdoors.
- Wear sunglasses that offer appropriate UV protection.
- Use a hat or cap for additional protection in strong sunlight.
- Avoid looking directly at the sun.
- Take extra care during activities that involve prolonged outdoor exposure.
5. Get Enough Sleep
- Adequate sleep gives the eyes time to rest and recover after a day of visual activity.
- Maintain a consistent sleep routine.
- Avoid excessive screen use immediately before bedtime.
- Give the eyes adequate rest after long periods of reading or screen use.
- Persistent tiredness or discomfort should not simply be attributed to lack of sleep.
6. Avoid Rubbing the Eyes
Rubbing the eyes may provide temporary relief from irritation but can also increase discomfort and introduce dirt or germs.
- Avoid rubbing the eyes with unwashed hands.
- Wash hands before touching the area around the eyes.
- Use clean tissues when wiping away tears or discharge.
- Seek professional advice if itching or irritation continues.
7. Eat a Balanced Diet
- A balanced diet provides nutrients that support overall health, including eye health.
- Include a variety of fruits and vegetables in daily meals.
- Include leafy green vegetables and other nutrient-rich foods.
- Maintain adequate hydration throughout the day.
- Follow a balanced diet rather than relying on supplements without professional advice.
8. Schedule Regular Eye Check-Ups
- Good eye care is not limited to managing symptoms. Regular eye examinations can help monitor vision and overall eye health, even when there are no obvious problems.
- Keep track of recommended eye examination schedules.
- Get vision checked if there are changes such as persistent blurring or frequent headaches.
- Seek prompt professional attention for sudden changes in vision.
Children should also have their vision assessed when recommended by an eye care professional.
Protecting eye health does not always require major changes to a daily routine. Taking regular screen breaks, blinking frequently, protecting the eyes from UV exposure, getting enough sleep and maintaining a balanced diet can all support everyday eye care. Regular eye check-ups are equally important, as they can help identify changes in vision and eye health that may not be immediately noticeable.
Authored By: Dr Harish Nayak, Ophthalmologist, Nayak Clinic, Bengaluru
