How to prevent dry eye disease from too much screen time
Smartphones, laptops and tablets offer convenience, but they also bring some unwanted side effects. One of the most common being dry eye disease.
If you’re spending long hours staring at your devices, particularly if your job puts you in front of a screen most of the day, your eyes are probably feeling it. Chances are that you may be one of the many who experience the discomfort and irritation associated with dry eye disease.
There is a simple answer — washing your eyelids.
The practice of washing your eyelids is more involved than simply splashing water on one’s face. It includes using the correct type of cleanser (usually a tea tree oil or a hypochlorous acid) that will reduce the infestation of eyelid mites. And, it should involve the gentle massage of the eyelid to help loosen up clogged oil glands.
In many ways, it is similar to brushing one’s teeth rather than just gargling.
The rising threat of dry eye disease
Dry eye disease affects millions of people worldwide, and it’s becoming more common as screen time increases.
A recent study by ophthalmologists and optometrists stated that even the 70% number of adult Americans with dry eye symptoms that are commonly referenced by experts, is probably under-counting the actual extent of the disease. Virtually all adult Americans are beginning to experience dry eye symptoms.
So, why is this happening?
The rise of screen time has drastically changed how we use our eyes. Between smartphone use, laptops, tablets, and computer monitors, the average American adult spends more than 7 hours a day on screens and tech workers often surpass this number.
This overuse of digital devices leads to several problems, including reduced blink rates, which are a key factor in the development of dry eye disease.
When we’re focused on a screen, we blink less frequently, often only around seven to 10 times per minute, compared to the typical 20 blinks per minute when we’re not focused on a screen. This decreased blinking means our tears, which normally spread across the surface of our eyes, don’t have the chance to replenish as they should. The result? Dryness, irritation, and even blurred vision.
The connection between smartphone use and dry eye disease is particularly concerning. Research has shown that heavy smartphone use — specifically, more than 2 hours per day — is correlated with increased symptoms of dry eye disease. And considering the average American checks their phone 96 times per day, it’s no wonder that eye discomfort is becoming more widespread.
The impact of screen time on your eyes
Increased screen time doesn’t just affect the quantity of tears your eyes produce; it can also lead to meibomian gland dysfunction, a condition in which the glands along your eyelids that produce the oily layer of your tears become blocked or inflamed. When this happens, your tears evaporate faster, leading to a vicious cycle of discomfort and ocular inflammation.
Tech workers, who often spend their entire day in front of a screen, are particularly vulnerable to this. But the problem isn’t just the amount of time spent on devices. It’s how we treat our eyes while using them. Rubbing eyes, staring at screens too long without a break, and poor eyelid hygiene can all exacerbate dry eye symptoms, causing further discomfort.
4 steps to proper eyelid care, according to the experts
According to the TFOS DEWS II report, a meta-analysis done in 2017 by an international group of eye doctors that has become the industry standard, there are four things you should be doing to better care for your eyelids:
- Wash with eyelid scrubs: Use a gentle cleanser (like hypochlorous acid or diluted tea tree oil) to carefully clean the base of your lashes and eyelids. Doing this once or twice a day can help prevent the buildup of oils and debris that contribute to dry eye symptoms. This means gently massaging your eyelid with the cleanser, not just letting water run over it.
- Hydrate: Drink plenty of water to support overall eye health and tear production.
- Take screen breaks: Follow the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds. This gives your eyes a chance to rest and rehydrate naturally.
- Warm Compress: When you have a long screen day, apply a warm compress to your eyes for 10 to 15 minutes. This will help loosen any blockages in the meibomian glands, improving the flow of the oily layer of your tears.
Washing your eyelids can help keep your eyes comfortable and prevent the buildup of debris, bacteria, and oils that can clog your meibomian glands. It’s a simple, effective habit that tech workers—especially those who spend long hours in front of digital screens—should adopt.
The act of washing your eyelids by applying appropriate cleanser and gently massaging your eyelids will keep your eyes clean, lubricated, and free from the inflammation and blockages that can lead to dry eye disease. Regular eyelid hygiene supports tear production, reduces meibomian gland dysfunction, and helps ensure that your eyes are functioning properly. It’s a simple habit, but for those who spend hours on devices, it can make a world of difference.
The key is not what to do. It is doing it every day. As an expert, I recommend “stacking” the eyelid hygiene habit with something like brushing one’s teeth or in the shower next to the shampoo. It has to be a frictionless action.
Don’t let screen time ruin your eyes
If you’re a technology worker, it’s likely that your eyes are bearing the brunt of your daily screen time. While it might seem like a small thing today, the damage to your eyes will cascade throughout your life, creating long-term negative health and quality of life outcomes.
Make a habit of washing your eyelids every day in the shower. You can prevent dry eye disease and improve your comfort — both at work and in life. It’s a simple, low-cost solution that only takes a few minutes a day but can have long-lasting benefits.
So, if you’re feeling eye discomfort, don’t ignore it. Start washing your eyelids regularly and giving your eyes the care they deserve. Your tech-heavy lifestyle doesn’t have to come with the price of dry eyes.
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