If your eyes often feel scratchy, tired, or watery for no clear reason, you may be dealing with dry eyes — a surprisingly common yet often misunderstood condition. Let’s explore practical steps that can ease discomfort and what habits to avoid if you want lasting relief.
Understanding Dry Eyes
Dry eye occurs when your eyes don’t produce enough tears, or the tears evaporate too quickly. Tears keep the eyes nourished, lubricated, and protected. When that balance is disrupted, the eye’s surface becomes irritated — leading to symptoms like burning, stinging, redness, blurred vision, and sensitivity to light.
Modern life doesn’t help. Long screen hours, air conditioning, aging, certain medications, contact lenses, and underlying eye or autoimmune conditions can all make matters worse.
The Dos — Simple Habits That Help
- Blink consciously and take screen breaks
When you stare at a screen, your blink rate can drop by almost half. Blinking spreads tears evenly across the surface of your eyes, so remembering to blink — or using the “20-20-20” rule (every 20 minutes, look 20 feet away for 20 seconds) — can make a noticeable difference.
- Use lubricating eye drops regularly
Artificial tears, especially preservative-free ones, can soothe dryness and protect your eyes. Use them before discomfort sets in, not just after. If you’re unsure which type suits you, book an appointment with an eye specialist for personalised advice.
- Stay hydrated
Your body needs water to make healthy tears. Drinking enough fluids throughout the day helps maintain tear quality and volume.
- Adjust your environment
Use a humidifier in dry or air-conditioned rooms. Avoid direct air blowing into your face from fans, heaters, or car vents. Small environmental tweaks can keep moisture in the air and out of harm’s way.
- Eat for eye health
Omega-3 fatty acids (found in fish, flaxseeds, and walnuts) can improve tear quality and reduce inflammation. A balanced diet rich in antioxidants and vitamins A, C, and E also supports eye surface health.
- Keep eyelids clean
Sometimes, dry eye is linked to blocked oil glands in the eyelids. Gently cleaning your lids with a warm compress or mild eyelid cleanser can restore natural tear oils and ease irritation.
- Protect your eyes outdoors
Wind and dust accelerate tear evaporation. Sunglasses — preferably wrap-around styles — act as a barrier against harsh conditions.
- Seek professional advice early
If dryness persists, don’t ignore it. An ophthalmologist can assess tear production, check for inflammation, and identify whether the root cause is environmental, hormonal, or medical. Early intervention can prevent long-term damage.
The Don’ts — Habits That Can Worsen Dry Eyes
- Don’t rub your eyes
It may feel satisfying in the moment, but rubbing only aggravates the delicate tissues and increases inflammation. Instead, apply a cool compress for relief.
- Don’t overuse redness-relief drops
Some drops promise “whiter eyes” but contain vasoconstrictors that shrink blood vessels temporarily. With repeated use, they can rebound — making redness worse and dryness more severe.
- Don’t ignore your screen setup
Looking slightly downward at your monitor (so your eyes are partially closed) helps reduce tear evaporation. Position screens about 50–60 cm from your face and slightly below eye level.
- Don’t smoke — and limit alcohol
Smoke irritates the eyes and damages tear glands. Alcohol dehydrates your body and reduces tear production. Quitting smoking and moderating alcohol intake are two of the best decisions you can make for your vision.
- Don’t rely solely on home remedies
While warm compresses and over-the-counter drops help, persistent dryness might point to a deeper issue — like meibomian gland dysfunction, blepharitis, or an autoimmune condition. Getting a thorough assessment ensures you’re not overlooking something serious.
- Don’t skip follow-up care
If you’ve already been diagnosed with dry eye and prescribed treatment, stick with the plan. Tear film stability often improves gradually, and stopping too soon can undo progress.
When It’s Time to See an Eye Specialist
If your eyes sting, blur, or water often, that’s your body’s signal to seek expert care. During an eye consultation, your ophthalmologist will examine your tear film, eyelid health, and corneal surface using advanced imaging and diagnostic tools.
A professional can determine whether your dry eyes stem from decreased tear production, poor tear quality, or an underlying condition. They might recommend tailored therapies such as medicated eye drops, punctal plugs to conserve tears, or treatments that stimulate the glands responsible for producing healthy oils.
Final Thoughts
Dry eye may sound minor, but it can quietly affect your comfort, focus, and even the way you see the world. Small daily changes, combined with professional guidance, can make all the difference. If your eyes often feel sore, tired, or watery, it’s time to take them seriously.
Don’t let irritation become the new normal — book an appointment with Prof. Chameen Samarawickrama today and give your eyes the expert care they deserve.