Many people experience tired, dry, or achy eyes at some point in their lives. These discomforts can stem from a variety of factors, but one of the most common culprits is excessive eye use. Spending too much time looking at screens—whether smartphones, computers, or other devices—can lead to eye strain. Additionally, as we age, our eyes gradually lose their ability to adapt, leading to more frequent discomfort. So, what can be done to find relief?
One of the main causes of eye discomfort is insufficient blinking. When we're focused on tasks like reading or working on a computer, our blink rate drops significantly. Blinking is the natural way our eyes stay moist and clear, and when we don’t blink enough, our eyes become dry and uncomfortable. People over 50, women, and those who wear contact lenses are particularly prone to dry eyes. Certain medications, such as antihistamines, can also exacerbate the condition. Air pollutants, smoke, and even wind blowing directly into the eyes can make the problem worse.
As we age, our ability to focus on close-up objects diminishes. This is a normal part of aging, known as presbyopia. In our 40s, we begin to notice that seeing things up close becomes more difficult. Dr. Chantal Cousineau-Krieger, an ophthalmologist with the NIH, explains, "When we look at something up close, the muscles inside our eyes contract. Like any muscle, if it stays contracted for too long, it becomes fatigued. Eventually, around age 40, most people can’t focus on close objects as well anymore. This is just a natural part of aging, alongside graying hair and wrinkles. And at that point, we usually need reading glasses to help with close-up vision."
But eye strain doesn’t just affect adults. Children can also experience eye discomfort from extensive screen use. They might not tell you their eyes hurt, but you may notice them blinking excessively or rubbing their eyes. Nowadays, there’s growing evidence that children’s near-sightedness (myopia) is increasing due to excessive screen time. Over the past few decades, the global rate of myopia in children has risen steadily, closely linked to their dependence on electronic devices.
To relieve eye discomfort, experts recommend a simple strategy known as the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something about 20 feet away. This regular break can help relax your eyes and reduce strain. Dr. Cousineau-Krieger also suggests, "Experts recommend that children spend time playing outside to focus on distant objects. Hopefully, this will also help reduce the rise of myopia. As myopia rates continue to climb worldwide, it’s becoming even more important to promote healthy screen habits in children."
Additionally, taking regular breaks from screens and focusing on distant objects can improve eye health for everyone. These small lifestyle changes can significantly alleviate eye discomfort and restore comfort to your eyes. However, if these simple measures don’t provide relief, it may be time to visit an eye doctor for a comprehensive eye exam. An eye exam can help identify any underlying issues and allow you to take appropriate steps to care for your eyes.
Your eyes are one of the most vital ways we experience the world, so maintaining their health is essential for both everyday visual comfort and overall quality of life. By adjusting your screen habits, protecting your eyes, and getting regular check-ups, you’re taking proactive steps to safeguard your vision for the future.