We don’t often give much thought to our blinking. Blinking spreads a thin film of tears over the front of your eye to keep it feeling smooth and moist. If you stop blinking for a while, the tears will become very thin and cause the eye to feel gritty, uncomfortable and tired.
Looking at computer screens causes us to blink less. A 2003 found that healthy volunteers blink around fifteen times per minute while talking, however when using a computer, they only averaged five blinks per minute (Freudenthaler et al. 2003). Other studies have shown how computer use can also cause incomplete blinking. This doesn’t mean computer screens are dangerous, but shows that we are concentrating so much, our natural reflex is impeded.
In addition, dry indoor air causes more eye strain. During autumn and winter, indoor heating can cause the air to be drier; likewise with air conditioning during summer. In environments of low humidity, tear evaporation increases, while the lipid layer which prevents tears from evaporating decreases. The result is reduced tear film stability. Add less blinking to the conditions, and it’s easy to see why your eyes will feel tired at the end of the day.
Blink On Purpose
A very simple tip for keeping your eyes healthy at no cost to you is to blink properly. Do this a few times every hour. Blink slowly with your top and bottom lid coming together five to ten times in a row. Some people will gently shut their eyes for a couple of seconds after their last blink. This allows the tear film to reform.
I try to do this every time a new computer page loads or when I finish a section of notes. Some days I will remember to do it and others I won’t. Usually, I can tell by the end of the day.
Look Away, And Look Far
The most common tip eye doctors will mention is the 20-20-20 rule. Every 20 minutes look at something 20ft away for around 20 seconds. This helps to relax your focusing muscles. You will also start to blink more as you’re not as caught up in the screen. Having a window to look out from, or a plant on a far shelf or door at the end of a corridor can help. This allows your eyes to look further.
In a 2023 study, 29 computer users with symptoms of eye strain were given a reminder program to use the 20-20-20 rule for 2 weeks. Over the 2 weeks, their symptoms of eye strain and dry eyes improved. However, one week after the reminders stopped, the improvement disappeared, highlighting the need for a reminder mechanism for success.
Breathe And Step Out Of The Screen
Look away from your computer screen occasionally, while taking a few deep breaths slowly with your eyes shut or drooping, will give your whole body a gentle break. It will also help to relax your jaw and shoulder muscles, which can become tense when using screens for long periods of time. Standing up and getting a glass of water or stepping outside for a few minutes will do the same thing. Your eyes will get some fresh air and natural light.
Make The Room Kinder
A few simple changes can reduce the strain on your eyes. Try to keep your screen slightly lower than eye level and at arm’s length from you. Looking slightly down means your lids cover more of your eyes.
Avoid having any air vents, fans or heaters blowing directly onto your face. Warm dry air can cause your eyes to dry out quickly.
Having a bowl of water nearby to place beside the radiator, having house plants in your room or a humidifier can make your room moister. There is conflicting research on whether humidifiers are helpful in an office setting but it is worth trying and judging for yourself.
Drink plenty of water throughout the day and try to give yourself a winddown in the evening without using a screen.
Gentle Ayurvedic Daily Routine Habits
According to Ayurveda there is a daily routine called dinacharya. Most of this is common practice in India, and something you would learn from your parents and grandparents rather than reading about.
In the morning (and after long periods of work), wash your face and eyes with cool, clean water. Many people will splash their closed eyes a few times and then place a cool damp cloth over their eyes to rest for a minute.
Massage your feet with a little oil at night. Classical texts on daily routines such as the Charaka Samhita mention clearer vision as a benefit of massaging your feet before bed.
By sleeping and waking up at the same time each day, you will have rested eyes, which will make them more comfortable. Having a set bedtime is one of the few things that will reliably cause you to reduce your screen time in the evening.
A small practice repeated. Evidence and tradition suggest that it is important to do these things regularly. While screens aren’t going to disappear from my life (or probably yours) anytime soon, our eyes are very patient, and will respond well to a little bit of care throughout the day.
Joey Dua is the founder of Darakhtveda, traditional Ayurvedic preparations from India, and a student of Ayurveda.
Find holistic Ayurveda resources in the Spirit of Change online Alternative Health Directory.
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