Protect Your Vision: Avoid These Harmful Eye Health Habits

Eye HealthPreventative Eye Care
Written By Lucinda Howard

Your eyes work hard every day, but many of our daily routines can unknowingly put them at risk. From excessive screen time to poor nutrition, small habits can have big consequences on your long-term eye health. Understanding these risks is the first step in protecting your vision. In this guide, we explore the most common behaviours that harm your eye health—and what you can do to prevent them.

Screen-time-arthur-hayes-opticians

Staring at Screens for Prolonged Periods
Excessive screen time can significantly strain your eyes, whether working or enjoying leisure activities. This condition, digital eye strain or computer vision syndrome, can result in symptoms such as dryness, headaches, blurred vision, and difficulty focusing. The strain is often caused by reduced blinking, improper lighting, and prolonged close-up focus. Over time, these factors may lead to deteriorating focus, flexibility, and persistent discomfort. A practical solution to mitigate strain is the 20-20-20 rule: take a 20-second break every 20 minutes to look at something 20 feet away. 
(Read our blog on screen fatigue for more tips.)

Rubbing Your Eyes Too Often
Rubbing the eyes may offer momentary relief, but the damage it can cause is far from minor. Each rub exerts pressure on the cornea, potentially leading to thinning or warping over time, a risk factor in developing keratoconus, a progressive eye disease. It also transfers bacteria and allergens directly to the eye's surface, escalating irritation, redness, or infection. For itchy or tired eyes, sterile saline rinses or antihistamine drops are safer alternatives.

Skipping Regular Eye Exams
Vision changes can be gradual, often eluding our conscious awareness. Skipping routine eye exams means overlooking silent conditions such as glaucoma or macular degeneration, which can progress significantly before symptoms appear. Eye exams are not solely for updating prescriptions—they also serve as vital checkpoints for overall ocular health. Annual or biennial visits, depending on age and risk factors, are essential for early detection and preventative care.
(Book your eye exam)

Sleeping with Contact Lenses In
Falling asleep in contact lenses drastically increases the risk of eye infections, including microbial keratitis—a serious and potentially vision-threatening condition. Contact lenses reduce oxygen flow to the corneas; this deprivation is magnified when worn overnight. The closed-eye environment becomes a breeding ground for bacteria. Even lenses labelled "extended wear" carry risks. Always remove lenses before sleep and follow a strict hygiene regimen.
(Read our contact lens care blog)

Poor Nutrition and Its Impact on Vision
A diet low in essential nutrients can impair eye function and accelerate age-related decline. Vitamins A, C, and E, zinc, omega-3 fatty acids, and lutein are vital for maintaining retinal health and protecting against oxidative stress. Without these nutrients, the eyes become more susceptible to dryness, night blindness, and degeneration. Incorporating leafy greens, colourful vegetables, oily fish, and nuts can nourish the eyes from within.
(See  our nutrition and eye health blog)

Smoking and Its Effect on Eye Health
Smoking doesn't just harm the lungs—it has a corrosive impact on the eyes. Tobacco use is a significant risk factor for developing cataracts and age-related macular degeneration (AMD), both leading causes of vision loss. It compromises blood flow to the retina, reduces antioxidant levels, and exacerbates dry eye. Quitting smoking provides near-immediate benefits for vascular and ocular health, dramatically lowering the risk of irreversible damage.

Not Wearing Sunglasses Outdoors
Unfiltered exposure to ultraviolet (UV) rays can damage multiple parts of the eye, including the cornea, lens, and retina. This cumulative damage increases the risk of cataracts, pterygium, and even ocular melanoma. Sunglasses that block 100% of UVA and UVB rays offer critical protection. Wraparound styles and polarised lenses minimise glare and peripheral UV exposure, making them an essential year-round accessory, not just for summer.
(Benefits of UV protection)

Overusing Eye Drops
While lubricating drops can relieve dryness, overuse, especially of decongestant drops, can backfire. These drops often contain vasoconstrictors, which reduce redness by shrinking blood vessels. Over time, they can cause rebound redness and dependency. Preservatives in drops may also irritate sensitive eyes. It's best to use preservative-free artificial tears and to consult a professional if symptoms persist beyond occasional dryness.

Ignoring Dry Eye Symptoms.
Persistent dryness, burning, or a gritty sensation should never be ignored. Dry eye syndrome can lead to inflammation, corneal damage, and blurred vision. Environmental factors, hormonal changes, or certain medications often trigger it. Left untreated, it can severely impact quality of life. Treatments vary from simple lifestyle changes and artificial tears to punctal plugs or prescription drops, but early intervention is key. (Blepharitis & Dry Eye Clinic Link)

Using Expired Makeup or Sharing Eye Products
Mascara, eyeliner, and eyeshadow can harbour harmful bacteria, especially after their expiration dates. Sharing these products further increases the risk of cross-contamination, which can result in conjunctivitis or other infections. Always replace eye makeup every three to six months and avoid applying cosmetics to the inner rim of the eyelid. Proper hygiene in cosmetic applications protects ocular surfaces from harmful microbes.

Conclusion: Make Eye Health a Daily Priority
At Arthur Hayes Opticians, we understand how everyday habits can quietly affect your vision over time. The good news is that small, consistent changes—like managing screen time, attending regular eye exams, and protecting your eyes from UV exposure—can have a powerful impact. Our expert team in East Grinstead is here to support your eye health with advanced technology, professional insight, and personalised care. Book your appointment today and take the first step towards a clearer, healthier vision for life.

Read our other blogs

Blog
AI Revolutionizing Optometry Care
AI Revolutionizing Optometry Care

Artificial intelligence (AI) is revolutionizing various fields, and optometry is no exception. With advancements in machine learning, image processing, and deep learning, AI is enabling optometrists to diagnose and treat various eye conditions more accurately and efficiently.

Read More →
Understanding Eye Floaters: Causes, Symptoms, & Treatment Options
Understanding Eye Floaters: Causes, Symptoms, & Treatment Options

Probably the most common question I have in clinic is about floaters in the vision. But what exactly are they? I thought I’d write about this in the blog this month as last week I had a sudden new very large floater and it needed assessment.
More about that later…

Read More →
Arcus Senilis (corneal arcus) – What is it?
Arcus Senilis (corneal arcus) – What is it?

Some people express concern about the appearance of the eyes. One question is often about the greyish or white ring around the edge of the cornea (the front surface of the eye).

Read More →
Lucinda Howard
Next

Spring eye care: Protecting and prioritising your vision