Do you ever notice that when you’re deeply focused on something like reading a book, watching a show, playing a game, or working on a project, you tend to blink less frequently than usual?
It’s not just your imagination. During periods of intense concentration, our blink rate can drop to as low as three times per minute.
This reduced blinking, along with prolonged screen time (around seven hours a day for the average person), can lead to a condition known as dry eye syndrome.
Dry eye syndrome occurs when your eyes don’t produce enough tears to maintain their health and function properly. This can result from either insufficient tear production or excessive tear evaporation.
When we don’t blink frequently enough, it affects the distribution of tears across the eye’s surface, leading to symptoms such as redness, dryness, irritation, blurred vision, light sensitivity, and discomfort.
The Importance of Blinking
Blinking is crucial for keeping our eyes healthy and comfortable. With each blink, the eyes are cleansed of debris and lubricated, preventing irritation and dryness. However, it’s not just about blinking; it’s about fully blinking to ensure adequate lubrication.
That’s how insufficient blinking can exacerbate dry eye symptoms.
Do Your Eyes Hurt When You Blink?
If you're experiencing discomfort or pain when blinking, it could be attributed to dry eye syndrome or other underlying conditions such as eye injuries, styes, blepharitis, or corneal ulcers. Seeking medical attention is important for proper diagnosis and treatment.
Can Blinking Exercises Help Treat or Prevent Dry Eye?
Blinking exercises can play a role in managing dry eye symptoms by stimulating tear production and improving tear quality.
Recently, the impact of blinking on dry eye has been studied, as more attention has focused on the impact digital devices have on our health. An adequate blink rate and complete blinking are both crucial to a healthy tear film. Blinking is automatic, and not something most of us think about until we have problems with our eyes. Blinking serves the critical role of releasing meibum from our glands and then distributing it over the surface of the eye. Long hours of digital device use leads to compromised blinking patterns. Studies have shown that incorporating regular blinking exercises into your routine can have beneficial effects on tear production and overall eye health, especially for those who spend extended periods looking at screens.
To perform blinking exercises effectively, try setting aside time to blink intentionally, focusing on blinking fully and gently. Studies have recommended doing this every 20 minutes, which is not realistic for many people. I encourage my patients to do blinking exercises 3 times per day, particularly when staring at a computer screen. Doing this at the beginning of your day, when you take a break for lunch and at the end of the day has really helped my patients that are heavy computer users and is easy to incorporate into your daily routine. Small changes can make big impacts.
Begin by setting a timer for 1-minute intervals. Close your eyes ensuring the bottom lid makes full contact with the upper lid. Take 3 long, slow deep breaths (relaxation also stimulates tear production). Open your eyes slowly and then close them slowly and take another deep breath. Squeeze your eyelids for a few seconds and then open slowly. Continue to close slowly, squeeze for a few seconds and then open slowly for 1 minute. This only takes 3 minutes per day, is effective and is 3 less minutes a day you are scrolling on your phone. It’s a win win.
While more research is needed to fully understand the benefits of blinking exercises for dry eye, incorporating them into your daily routine can contribute to better eye health.
Blinking exercises are not a substitute for professional eye care. If you experience persistent or worsening symptoms of dry eye or any other eye discomfort, it’s advisable to consult an eye doctor for a comprehensive evaluation.
You’re Not Alone—You Can Get Help In The Blink Of An Eye!
If you’re seeking effective dry eye treatment and personalized eye care in the Denver area, Dr. Lauren Zimski is here to help. With a focus on comprehensive eye exams, ocular surface disease management, and tailored dry eye solutions, Dr. Zimski offers expert care to address your eye health needs. Schedule your appointment today or call us at 303-863-1231 for more information.