Healthy Eye Habits

The 20-20-20 Rule

One of the most important habits for digital age eye health:

Screen Time Management

Optimize Your Workspace

• Screen Position: 20-26 inches from eyes, slightly below eye level
• Brightness: Match screen brightness to surrounding lighting
• Contrast: Adjust for comfortable reading without strain
• Text Size: Increase if you find yourself leaning forward
• Glare Reduction: Position screen to avoid window glare or use anti-glare filters

Blink More Often

We blink less when focusing on screens, leading to dry eyes. Make a conscious effort to blink fully and regularly, especially during screen time.

Blue Light Considerations

• Use night mode or blue light filters in evening
• Consider blue light filtering glasses if you have significant screen time
• Reduce screen use 1-2 hours before bedtime for better sleep

Lighting Matters

Reading and Work

• Use adequate lighting - not too bright, not too dim
• Position light source behind you, directed at your work
• Avoid reading in very dim light
• Use task lighting for detailed work

Outdoor Light

• Wear UV-protective sunglasses outdoors
• Choose sunglasses that block 99-100% of UVA and UVB rays
• Wear a wide-brimmed hat for additional protection
• Protect eyes even on cloudy days

Contact Lens Hygiene

If you wear contact lenses:

• Wash hands thoroughly before handling lenses
• Follow prescribed wearing schedule
• Never sleep in lenses unless specifically designed for it
• Replace lenses as recommended
• Use fresh solution each time - never reuse or top off
• Clean and replace lens case regularly
• Never use water or saliva on lenses
• Remove lenses if eyes become red, painful, or irritated

Sleep and Rest

• Get 7-9 hours of quality sleep
• Sleep supports eye health and tear production
• Take regular breaks from visually demanding tasks
• Close eyes periodically to rest them
• If eyes feel tired, take a break rather than pushing through

Eye Safety

At Work and Home

• Wear safety glasses for DIY projects, yard work, or sports
• Use protective eyewear when using power tools or chemicals
• Keep sharp objects away from eyes
• Be cautious with cleaning products and sprays

Sports and Recreation

• Wear appropriate protective eyewear for sports
• Use goggles for swimming to protect from chlorine
• Wear helmets with face protection when appropriate

Makeup and Eye Care

• Remove eye makeup before sleeping
• Replace mascara every 3 months to prevent bacterial growth
• Don't share eye makeup
• Apply makeup outside the lash line
• If you have an eye infection, replace all eye makeup

Regular Eye Exams

Perhaps the most important habit:

• Ages 20-39: Every 2-3 years (or as recommended)
• Ages 40-54: Every 2 years
• Ages 55-64: Every 1-2 years
• Ages 65+: Annually
• With risk factors: More frequent exams as recommended by your eye care professional

Lifestyle Factors

• Don't Smoke: Smoking increases risk of cataracts, macular degeneration, and optic nerve damage
• Stay Hydrated: Proper hydration supports tear production
• Manage Chronic Conditions: Control diabetes, high blood pressure, and other health issues
• Exercise Regularly: Physical activity supports overall health including eye health