Dry eyes and screen work: causes, symptoms and what helps at home
Dr. Swati Goyal · 18 April 2024 · 8 min
Dry eye happens when there are too few tears, when their quality is poor, or when they evaporate too quickly. It is very common — and the hours we now spend on screens have made it commoner still.
What causes it
- —
Age — particularly in women over 50, on account of hormonal change.
- —
Autoimmune conditions such as Sjögren’s syndrome, lupus and rheumatoid arthritis.
- —
Certain medicines that list dry eye among their side effects — most cold and cough remedies, and antidepressants.
- —
Vitamin A deficiency.
- —
Heavy smoking.
- —
Long-term contact lens wear, and long spells in front of a computer screen.
The symptoms
- —
A gritty feeling, as though sand were in the eye.
- —
Redness.
- —
Difficulty keeping the eye open for long.
- —
A sticky sensation on waking.
What screen work does
Continuous screen work brings on headache, aching eyes, redness, burning and watering. Focusing and seeing clearly become harder, the eyes tire of being open, and sensitivity to light increases.
There are two main reasons. First, the eye muscles fatigue from sustained focusing. Second, the tear film becomes unstable, which dries the eye out.
The 20-20-20 rule
Every 20 minutes, take a 20-second break and look at something 20 feet away. The muscles inside the eye relax, you blink, the tear film recovers — and you return to work refreshed.
What to change at home and at work
- —
Keep the screen a little below eye level. The eye then does not stay wide open, and the tear film lasts longer.
- —
Keep room lighting balanced — not so dark that the eyes strain, not so bright that it reflects off the screen.
- —
Use a humidifier. More moisture in the air means less dryness.
- —
Keep your workspace clean and free of dust.
- —
Drink plenty of water. Dehydration shows up directly in the eyes.
- —
Sit properly. The work has to be done — but a poor back and neck position adds its own aches on top.
Glasses and coatings
Start by getting your eyes tested. If there is even a small number, wear the glasses regularly. A blue-light or anti-glare coating on them gives an additional benefit.
What to add to your diet
Foods rich in omega-3 and vitamin A help keep the tear film healthy — fish, eggs, carrots, pumpkin, sweet potato, spinach, citrus fruit, avocado, chia and flax seeds, walnuts and almonds.
Omega-3 supplements are also an option. Artificial tears — lubricating drops — are available over the counter, both with and without preservative.
If the dryness persists despite all this, see an eye specialist. They will run tests such as tear film break-up time and the Schirmer test, and plan treatment accordingly.