Everyday Habits That Could Be Drying Out Your Eyes (Without You Even Realizing It)
You rub your eyes. They sting, feel gritty, maybe even burn a little—but you chalk it up to allergies, screen time, or just a long day. But what if your lifestyle was silently contributing to something more persistent? Dry eye symptoms are on the rise in 2025, and for many people, the cause isn’t a medical condition—it’s everyday habits. Small, repeated actions that seem harmless can gradually disrupt your eye's natural tear balance. And most people have no idea they're doing it.
What Is Dry Eye, Exactly?
Dry eye occurs when your tears don’t provide enough moisture or lubrication. This can result from either insufficient tear production or poor-quality tears that evaporate too quickly. While medical causes (like autoimmune disorders or medications) do exist, many cases are triggered or worsened by lifestyle habits and environment.
Typical symptoms include:
Stinging or burning sensations
Sensitivity to light
Redness or blurred vision
A feeling of “grit” in the eye
Increased watering (ironically, a response to dryness)
1. Staring at Screens for Too Long
In 2025, screen exposure is at an all-time high. Phones, tablets, laptops, and even smart glasses dominate daily life. But here’s the issue: you blink less when looking at screens, reducing the spread of tears across your eyes.
Quick Fix:
Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
Adjust your screen’s brightness and contrast to reduce eye strain.
2. Sleeping with a Fan or A/C Blasting
Cool, circulating air may feel great—but it can dry your eyes while you sleep. Fans and air conditioners reduce humidity, which accelerates tear evaporation overnight.
Tip:
Point fans away from your face.
Use a humidifier in your bedroom to keep air moisture balanced.
3. Using the Wrong Eye Drops Too Often
Ironically, overusing certain eye drops can make dryness worse. Some over-the-counter drops (especially those that "get the red out") contain vasoconstrictors that shrink blood vessels but don’t hydrate effectively.
Safer Approach:
Use preservative-free lubricating drops as needed.
Avoid decongestant-based drops unless advised by a professional.
4. Skipping Sunglasses on Windy or Sunny Days
UV rays and wind can both disrupt tear film stability. Even mild exposure over time can dry and irritate your eyes, especially if you live in high-sun or dusty environments.
Protect Yourself:
Choose sunglasses labeled 100% UV protection.
Wraparound styles help block wind and airborne debris.
5. Too Much Caffeine, Not Enough Water
Caffeine is a diuretic, and while moderate intake is usually fine, excessive caffeine without hydration can reduce tear production. The result? Eyes that feel tired, tight, or scratchy.
Stay Balanced:
For every caffeinated drink, add a full glass of water.
Limit coffee/energy drinks to moderate levels—especially if you notice eye discomfort after drinking them.
6. Wearing Contacts for Too Long
Contact lenses sit on the tear film itself, and extended wear can interfere with natural lubrication. Wearing them for hours without breaks or sleeping in them (when not designed for that) increases your risk of dry eye symptoms.
Better Habits:
Use daily disposables if you're prone to dryness.
Give your eyes a break with glasses a few days a week.
7. Not Blinking Fully or Often Enough
Some people develop a habit of partial blinking, especially while concentrating or scrolling. This means the lower portion of the eye never gets properly coated with tears.
Awareness Tip:
Consciously blink fully during long work sessions.
Close your eyes briefly during pauses in activity or transitions between tasks.
8. Living in Low-Humidity or Polluted Environments
Your surrounding air quality matters. Dry climates, high altitudes, or polluted urban areas can dry out the eyes much faster, especially if you're frequently outside or in air-controlled environments.
Environmental Help:
Use indoor plants and humidifiers to regulate air indoors.
Limit outdoor exposure during high-pollution days (check air quality indexes online).
9. Not Getting Enough Omega-3s in Your Diet
Your tear film includes an oily layer that prevents evaporation. Omega-3 fatty acids (found in fish, walnuts, flaxseeds) help support this layer. Low levels may contribute to increased tear evaporation and unstable moisture.
Nutrition Check:
Add foods like salmon, chia seeds, and walnuts to your meals.
Speak with a healthcare provider before starting supplements.
10. Certain Medications That Affect Tear Production
Some medications—including antihistamines, antidepressants, and blood pressure drugs—can reduce tear production as a side effect. If your symptoms began after starting a new prescription, this could be a link.
What You Can Do:
Don’t stop medication without consulting your doctor.
Ask if an alternative with fewer eye-related side effects exists.
Can Macular Degeneration Treatments Contribute?
Some treatments for macular degeneration may lead to dry eye symptoms, especially those involving frequent injections or topical drops. While these treatments are essential, monitoring eye comfort during therapy is crucial.
If you’re undergoing treatment for age-related eye conditions, speak with your eye care provider about balancing disease management with moisture support strategies.
When to See a Professional
If your eyes feel dry more days than not, it’s worth getting an evaluation. Chronic dry eye can lead to:
Persistent discomfort
Increased infection risk
Visual disturbances
Damage to the eye surface
A comprehensive eye exam can help rule out more serious conditions and identify if medical treatments or in-office therapies (like tear duct plugs or light therapy) are appropriate.
