In the hustle and bustle of daily life, it’s easy to overlook how some of our routine habits can have a significant impact on our eye health. From staring at screens for too long without a break to forgetting sunglasses on a sunny day, small actions can contribute to eye strain, discomfort, or more serious vision issues over time. Let’s explore five common everyday habits that might be putting your vision at risk and discuss simple ways to protect your eyes.

1. Excessive Screen Time

Screens emit blue light, which is one of the major contributors to digital eye strain. This can cause symptoms such as dryness, itchiness, redness, and even blurred vision. The 20-20-20 rule is a great start, but also consider adjusting the brightness and contrast of your screen to match the ambient lighting in your room and using blue light filters or special glasses that can help reduce exposure to potentially harmful light.

2. Poor Lighting Conditions

Working or reading in dimly lit environments forces your eyes to work harder, which can lead to fatigue and an increased risk of myopia or nearsightedness over time. Conversely, overly bright light can cause glare, which is also harmful. Opt for natural light whenever possible and position your workspace to minimize glare on your screens. Adjustable desk lamps can help provide direct light where it’s needed without overpowering your space.

3. Not Wearing Sunglasses Outdoors

Continuous exposure to UV rays can accelerate conditions like cataracts and age-related macular degeneration. Choose sunglasses that block 99% to 100% of both UVA and UVB light. Wrap-around styles or those with large lenses provide extra protection by blocking rays that enter from the sides. Remember, even children need UV eye protection, so ensure that everyone in the family is equipped with proper sunglasses.

4. Inadequate Sleep

Chronic lack of sleep can lead to focusing difficulties and dry eye. Establishing a consistent sleep schedule, reducing caffeine intake before bedtime, and creating a restful sleeping environment can all help improve the quality of sleep. This, in turn, supports the health of your eyes by allowing proper tear production and giving your eye muscles much-needed rest.

5. Rubbing Your Eyes Frequently

While it might feel relieving, rubbing your eyes can transfer bacteria and viruses from your hands, increasing the risk of infections like conjunctivitis. It can also break tiny blood vessels under the surface of the eye, leading to redness or worsening pre-existing conditions. If your eyes feel itchy or irritated, consider the root cause—like allergies or dry eye—and address that with appropriate treatments such as antihistamine eye drops or lubricating drops. Always wash your hands before touching your eyes and keep them moisturized to reduce irritation.