With the world becoming increasingly digital, it's easy to take our eyes for granted. Whether working on a computer, checking our phones, watching TV, or mindlessly doom-scrolling Instagram, TikTok, and Facebook, our eyes are constantly at work. And yet, we fail to care for them the way they deserve. 

Some simple daily practices can make a big difference to your eye health and prevent unnecessary strain. Here are seven everyday habits to protect your vision and keep your eyes at their best.

1. Follow the 20-20-20 Rule

With the average person spending hours in front of screens every day, digital eye strain is a genuine concern. Research shows that the average screen time in the US is 7 hours and 3 minutes. Moreover, Gen Z users average around 9 hours of screen time daily. 
 
Hence, it is crucial to incorporate some healthy everyday practices, like the 20-20-20 rule, to decrease the negative impact of screens on your eyes. 

The 20-20-20 rule is a great way to give your eyes a well-deserved break. It requires you to look at something 20 feet away every 20 minutes for at least 20 seconds. This short pause helps your eyes relax and prevents that familiar burning or fatigued feeling.

Moreover, you can adjust the brightness and contrast of your screens to reduce eye strain. A screen that is too bright or too dark compared to the lighting in your environment will stress out your eyes, leading to discomfort, fatigue, and headaches. Your screen should also ideally be an arm’s length away.

2. Eat a Vision-Friendly Diet

What you eat can have a major impact on all your organs, especially your eyes. A nutrient-rich diet full of the right vitamins and minerals supports your vision and helps protect it against issues like macular degeneration and cataracts. 

Incorporating foods rich in Vitamins A, C and E, Lutein and Zeaxanthin, and Omega-3 fatty acids is a great way to maintain good eye health. These include carrots, sweet potatoes, eggs, broccoli, salmon, walnuts, citrus fruits, etc. Including these foods in your daily meals will keep your eyes nourished. 

3. Wear Sunglasses

Sunglasses are a good way to protect your eyes (and elevate your outfit!). Sunglasses shield our eyes from harmful UV rays from the sun, which can cause cataracts, macular degeneration and other vision-related problems.

When choosing sunglasses, look for a pair that offers 100% protection from UV and UVB rays. Additionally, consider buying sunglasses with wraparound designs that protect the eyes from the sides, too.

Wear sunglasses, even on cloudy days, because UV rays can penetrate clouds and still reach your eyes. 

4. Stay Hydrated

Your eyes need hydration, just as the rest of your body does. Keeping your body hydrated is just as crucial for your eyes as it is for the rest of your health. Not drinking enough water may lead to dry, irritated eyes. 

Drinking water throughout the day is essential for maintaining proper eye moisture. Aim for eight glasses of water daily. Investing in a large tumbler or water bottle is an eco-friendly and effective way to ensure you meet your hydration goals. 

5. Get Regular Eye Exams

Annual eye exams are essential for maintaining eye health, even if you don’t wear glasses or contacts. Regular eye checkups allow your optometrist to catch potential issues like glaucoma or macular degeneration early on, often before you experience any serious symptoms.

6. Practice Good Eye Hygiene

Keeping your eyes clean and free from irritants is an often-overlooked part of eye care. Here are a few simple hygiene habits to incorporate into your routine:

●     Wash your hands before touching your eyes to avoid transferring bacteria or viruses.

●     If you wear contacts, clean them thoroughly and replace them as directed to prevent infection and irritation.

●     Remove makeup at the end of each day to prevent your eyelid glands from clogging and keep your eyes free from irritation. It is even better if you use a cleanser specifically for the eyes.

These small habits go a long way in protecting your eyes from unnecessary infections and discomfort.

7. Get Enough Sleep

Yes, sleep is essential for your body, but did you know that the 8-hour beauty sleep isn’t just for your body; it’s also vital for your eyes? When we sleep, our eyes rest and repair, which helps maintain healthy vision. 

Aim for 7–9 hours of sleep each night. If you have trouble falling asleep, consider reducing your screen time before bed because the blue light emitted by phones, tablets, and computers can disrupt your natural sleep cycle. 

Melatonin is released by the brain in response to darkness, signaling to your body that it’s time to sleep. However, exposure to blue light before bed suppresses melatonin production, making it harder to fall asleep. 

Try reading a book or meditating instead of looking at a screen to mitigate this. These activities can help signal your body that it’s time to relax. The key is to avoid screens for at least an hour before bed, giving your body time to amp up melatonin production naturally.

Conclusion

Taking care of your eyes doesn’t require drastic changes; just a few simple habits can go a long way in maintaining your eye health. These seven habits will reduce strain, protect your vision, and keep your eyes fresh and comfortable.

Start by incorporating one or two of these practices into your routine today. Over time, you’ll notice the difference. Remember, consistency is key when it comes to eye health. Your eyes are invaluable, so give them the care they deserve!