Dry eyes at work: small changes to your desk and day
Air conditioning, screens and long meetings can leave eyes dry and gritty by the afternoon. Practical changes to your workspace and routine, and when dryness needs a professional.
Ocufuse teamMany people notice their eyes feel fine in the morning and dry, gritty or tired by mid-afternoon. Work environments can play a part: heated or air-conditioned offices, long screen sessions and days spent indoors. The National Eye Institute estimates that nearly 16.4 million Americans have dry eye, and notes that anyone can get it.
You can't control everything about your workplace, but some small changes are within reach.
What dry eyes can feel like
The NHS and NEI describe symptoms such as:
- A scratchy or gritty feeling, like something is in your eye
- Stinging, burning, itching or soreness
- Redness
- Sensitivity to light
- Blurry vision that may clear with blinking
- Eyes that are more watery than normal
Watery eyes can seem like the opposite of dry eyes, but the NHS lists them as a symptom. See our page on dry eyes for more.
Changes at your desk
- Lower the screen a little. The NHS suggests positioning the screen just below eye level. Looking slightly down means your eyelids cover more of the eye surface.
- Keep it at arm's length. The AAO suggests about 25 inches away, with your gaze slightly downward.
- Move out of the airflow. If a vent, fan or heater blows towards your face, angle it away or move your chair. The NEI suggests avoiding wind and air conditioning where possible.
- Add some moisture. Both the NHS and NEI mention a humidifier to stop indoor air getting too dry. A small desk one may be an option if your workplace allows it.
- Cut glare. The AAO notes that a screen much brighter than its surroundings makes the eyes work harder. Adjust brightness and room lighting so they match.
Changes to your day
- Take screen breaks. Both the NHS and NEI recommend breaks from screens. The 20-20-20 rule is an easy reminder.
- Blink on purpose. The AAO says screen focus can reduce blinking by a third to a half. A few slow, full blinks during each break may make your eyes feel more comfortable.
- Step outside. A short walk at lunch gives your eyes a change of distance and air.
- Give contact lenses a rest. The NHS suggests wearing glasses instead to rest your eyes if you wear contacts. Ask your optometrist whether a different lens or wearing schedule suits long screen days.
- Look after the basics. The NEI suggests drinking plenty of water and getting about 7 to 8 hours of sleep. The NHS advises avoiding smoking and too much alcohol.
Eyelid care
The NHS describes a daily eyelid routine: hold a warm (not hot) flannel over closed eyes to soften the oils along the lid edges, then gently massage and wipe the lids. If you have any eye condition or recent eye surgery, ask your eye care professional before starting.
Eye drops
The AAO suggests keeping artificial tears at hand, and the NHS says a pharmacist can advise on eye drops, gels or ointments. A pharmacist or optometrist can help you pick a product that suits you. Don't stop a prescribed medicine on your own if you think it's drying your eyes. Talk to your doctor first.
Noticing your pattern
Dry eye often depends on the day and the setting. A few weeks of notes, such as which room you worked in, your screen hours and when symptoms started, can show a pattern your doctor will find useful. Our guide on keeping a dry eye diary shows a simple format.
When to see someone
The NHS suggests seeing an optician or GP if:
- You still have dry eyes after trying home measures for a few weeks
- The shape of your eyelids changes
It advises an urgent GP appointment or a call to NHS 111 if your eye is painful and red, or if you have a red eye and wear contact lenses, as this could be an infection.