Screen Time and Dry Eye: How to Work (and Scroll) without Suffering

We all do it. Stare at screens. All. Day. Long. And your eyes are paying the price.

If your eyes feel dry, gritty, or just plain miserable after a long day on your phone or computer, congratulations! You’ve unlocked a new level of modern-day struggle: digital eye strain. But don’t worry—I’ve got tips to help you survive.

Why Does Screen Time Wreck My Eyes?

☑️ You Blink Less – Normally, you blink about 15-20 times per minute, but when you’re glued to a screen, that number drops to 5-7 times per minute. Less blinking = drier eyes.

☑️ Your Tears Evaporate Faster – The blue light from screens can mess with your tear film, causing them to break up faster than your last situationship.

☑️ Your Eyes Are Overworked – Screens require more focusing effort than looking at something far away. Your eye muscles are basically running a marathon while you’re just sitting there.

☑️ Your Work Setup Is Probably Awful – If you’re staring down at your laptop or phone all day, your eyes are wide open, exposing more of your tear film to evaporation.

How to Stop the Burn (Without Quitting Screens Forever)

1. Blink More (Yes, On Purpose)

Sounds silly, but when you’re staring at a screen, you need to remind yourself to blink. Every few minutes, take a second to close your eyes fully and refresh that tear film.

2. Follow the 20-20-20 Rule

Every 20 minutes, look 20 feet away for 20 seconds. It gives your eye muscles a break and reduces strain. (Set a reminder—because let’s be real, you’ll forget.)

3. Use Artificial Tears

If your eyes feel dry, give them a little hydration boost with preservative-free artificial tears. Keep them at your desk so you don’t have to get up.

4. Adjust Your Screen Position

• Raise your screen to eye level – If you’re looking down at your laptop, your eyes are wide open and drying out faster.
• Increase text size – Stop squinting and make life easier.
• Reduce screen brightness – Your screen shouldn’t be lighting up the entire room.

5. Consider Blue Light Filters

Blue light doesn’t directly cause dry eyes, but it can mess with your sleep, making your eyes more irritated the next day. Try a blue light filter or wear blue-light-blocking glasses in the evening.

6. Hydrate, Hydrate, Hydrate!

Drink actual water (not just coffee). Staying hydrated helps your tear production and keeps those eyeballs from feeling like shriveled raisins.

Final Thoughts: Your Eyes Deserve Better

I get it—quitting screen time isn’t an option. But small changes can make a big difference in how your eyes feel by the end of the day. If you’re still struggling, let’s chat! We can come up with a custom dry eye game plan so you can work, scroll, and binge-watch without suffering.

Call (859) 787-0936 or visit our office, 2020 Eyemax, in Lexington, Kentucky to book an appointment, and let’s get those eyes feeling good again—because you’ve got more important things to worry about than whether your eyeballs will survive another Zoom meeting.