Have you noticed our eyes have been made to work and exert like never before? Unfortunately, they are the ones taking the brunt of this new lifestyle change, which includes increased use of digital visual devices. As a result, most people face eye issues, with the most common ones being dry eyes and headaches. But are these two conditions related and what are the factors linking them? We spoke to Dr Sayali Tamhankar, MBBS, DNB, FLVPEI (Cornea and Anterior Segment), Dr Agarwals Eye Hospital, FICO, Aundh, Pune, who explained this connection and listed ways to protect your eyes.
Dr Tamhankar said, “As an ophthalmologist, I see many patients seeking advice for dryness in their eyes and intermittent headaches. Dry eyes and headache seem to be separate issues, however, in many patients, these two symptoms stem from the same common condition, which we call digital eye strain. It's ineffective to treat symptoms of dryness in the eyes and headache in isolation as these are very closely related to each other.”
Connection Between Dry Eyes And Headaches
Let's understand how dry eyes and headaches are related to each other.
“Dry eye occurs when the eyes do not produce an adequate amount of tears or when the tears evaporate from the surface of the eye too quickly. This condition manifests in various symptoms, including eye discomfort, reduced or excessive tearing, redness, itching, and a gritty sensation. These symptoms have the potential to induce headaches”, said Dr Tamhankar.
Also Read: Pollution Can Cause Dry Eyes: Here's How to Protect Your Eyes
Factors Linking Dry Eyes and Headaches
Dry eyes are more prone to early eye fatigue, strain and irritation, especially during activities which require a person to focus at a near distance for a prolonged time, such as reading or working on a digital device like a computer or smartphone. This can lead to pain around the eyes and subsequent headaches, which are typically dull aches in the forehead and temple area.
Intermittent blur in vision from dryness and eye fatigue leads to:
- Compensatory squinting
- Infrequent blinking or widening of eyes
- Frowning to clear vision
“These actions increase muscle tension in the face and head, worsening headache symptoms. Dry eyes combined with uncorrected refractive errors can also trigger headaches”, added Dr Tamhankar.
Impact Of Digital Eye Strain
“The common culprit for the above symptoms is a multifactorial condition referred to as digital eye strain resulting from extended use of digital visual devices like desktops, laptop computers, smartphones and tablets”, said Dr Tamhankar. The continuous engagement with these devices often leads to reduced blinking, exacerbating dry eyes. Additionally, improper neck and head postures adopted by users further contribute to frequent headaches and neck pains.
Also Read: Eye Problems Due To Laptop Screen? Here Are 8 Tips To Prevent Digital Eye Strain
Practices To Reduce Dry Eyes And Headaches
Here are some eye tips listed by Dr Tamhankar that you should practise to reduce dry eyes and headaches:
Optimise the Workspace
Position the computer screen slightly below eye level at one arm's length. Anti-glare screens with adjusted brightness contrast and font size will aid in comfortable viewing.
The 20:20:20 Rule
Take regular breaks. Every 20 minutes, take a 20-second break from the digital screen and look at something at least 20 feet away. This practice allows your eyes to refresh. Click here to learn more about this rule.
Blink-blink-blink
“Though blinking is a natural reflex action, the excessive engrossment in the digital screen work greatly suppresses it. So, be conscious about voluntarily blinking more often and at regular intervals. Blinking helps spread the tears evenly on the surface of the eyes and prevents dryness”, said Dr Tamhankar.
Artificial Tears
Use lubricant eye drops regularly while using digital devices to supplement the natural tears to get relief from dryness. According to a 2023 study, regular application of artificial tears, used approximately four times a day, typically alleviates symptoms of dry eye disease within a month. However, noticeable improvement in signs may take several months to manifest.
Diet
According to the American Optometric Association (AOA), enhancing your diet with powerful vitamins, antioxidants, and minerals can enhance both your vision and overall eye health. Therefore, include foods rich in micronutrients and essential fatty acids like coloured fruits, green vegetables, nuts, fish, and eggs. Also, don't forget to keep yourself hydrated as it helps your eyes produce tears, which lubricate and nourish the surface of your eyes.
Regulated Screen Use
You should avoid unnecessary screen time, and continuous scrolling of mobile screens, especially before bedtime to improve eye health and sleep quality.
Eye Exercises
Simple eye exercises like palming, slow blinking, zooming, and pencil push-ups help in the relaxation of the eyes.
Additional Tips
- Avoid direct blow of air conditioning or fan air on the eyes to avoid drying of the eye surface.
- Complete eye check-ups to correct any refractive errors or any eye diseases which may predispose the eye to dryness and headaches.
- Prefer a bigger television screen over a small smartphone/ tablet screen for watching content for recreational purposes as it allows for ergonomically better posture and a comfortable viewing experience.
Dr Tamhankar concluded, “Thus, simple modifications in the screen time routine and adopting healthy eye care practices will help to improve the overall well-being of eyes and enjoy greater comfort in the ever-demanding digital world.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert if you are dealing with any eye issues to get the necessary treatment.]