Dry Eye Lifestyle Tips: Simple Changes That Actually Help

When your eyes feel gritty, tired, or constantly watery, it’s not just allergies or fatigue—it could be dry eye, a common condition where your eyes don’t make enough tears or the tears evaporate too fast. Also known as dry eye syndrome, it affects millions who spend hours on screens, live in dry climates, or take medications that reduce tear production. The good news? Most cases aren’t caused by something broken inside your eye—they’re fueled by everyday habits you can change.

One of the biggest triggers is screen time, how long you stare at phones, computers, or TVs without blinking. When you’re focused on a screen, your blink rate drops by up to 60%. That means your tear film dries out faster, leaving your eyes exposed. People who work remotely or scroll before bed often notice their symptoms get worse by evening. Then there’s indoor humidity, the level of moisture in the air around you. Heating and air conditioning suck moisture out of the air, especially in winter or in offices. If your home or workspace feels dry, your eyes will feel it too. Even simple things like sitting near a vent or fan can make things worse.

What you eat matters more than you think. omega-3 fatty acids, a type of healthy fat found in fish, flaxseeds, and walnuts, help your tear glands produce better-quality oil that keeps tears from evaporating too fast. Studies show people who take daily omega-3 supplements report less irritation and less need for artificial tears. Hydration is just as simple: drink enough water throughout the day. Dehydration doesn’t just make you thirsty—it dries out your eyes too. And don’t ignore sleep. Poor sleep quality or not getting enough rest disrupts your body’s natural repair cycle, including tear production.

You don’t need expensive treatments or complicated routines. Start small: set a 20-20-20 rule (every 20 minutes, look at something 20 feet away for 20 seconds), use a humidifier in your bedroom, and add a handful of walnuts or a serving of salmon to your weekly meals. These aren’t quick fixes—they’re lifestyle shifts that stack up over time. The posts below show what real people have tried, from adjusting their work setup to tracking which foods make their eyes feel better. You’ll find practical, no-nonsense advice that matches your daily life—not theory, not marketing.