8 Everyday Habits That Can Hurt Your Eyes in the Long Run

Everyday habits, like not wearing sunglasses or sleeping in your contact lenses, can lead to long-term eye damage. Here are eight common practices that can harm your eyes and vision.

1. Rubbing Your Eyes

Rubbing your eyes might provide immediate relief for itchiness or irritation, but this habit can cause lasting damage.

“Eye rubbing can actually be quite damaging to the eye,” Phillip Yuhas, OD, PhD, an assistant professor at The Ohio State University College of Optometry, told Verywell.

Yuhas said rubbing could trigger keratoconus, an eye condition that weakens the cornea. It can cause light sensitivity, poor vision, or, in severe cases, the need for a corneal transplant.

2. Not Wearing Sunglasses

Sunglasses help block ultraviolet (UV) light, which is linked to skin cancer, age-related macular degeneration, and cataracts.

“Sunglasses are critically important for the health of not only the eye, but the eyelids. The number one cancer of the eyelids is basal cell carcinoma, which is certainly linked with UV light exposure,” Yuhas said.

Experts recommend wearing sunglasses year-round that provide the highest protection from UV rays, labeled "UV400" or with a UV rating of 99-100%.² UV exposure can be even higher in winter because the UV rays can reflect off snow and ice. Without sunglasses, the reflection may cause photokeratitis, a painful sunburn to the cornea, Yuhas said.

3. Staring at Screens for a Long Time

Working on a computer and staring at your phone can cause digital eye strain, potentially leading to headaches, blurred vision, and dry eyes. People tend to blink less when staring at a computer screen, which also contributes to dry eyes.

Relying on blue-light glasses won't help. Research has shown that blue-light blocking glasses don't offer strong protection from computer-related eye strain. To protect your eyes, try to take breaks and look away from your screen about every 20 minutes.

E-book fans should also take breaks when reading on a Kindle or similar device. Turning up the brightness on your device can help you avoid eye discomfort and strain, but you don't have to worry too much about long-term eye damage from reading in a low-light environment, Yuhas said.

4. Sleeping Without Removing Contact Lenses

If you use monthly or weekly contact lenses, remove them at night and place them in a clean case with fresh multipurpose solution to disinfect the lenses.

"Contact lens wearers need to remember never to sleep or swim in their lenses. This can lead to some serious, potentially vision-threatening, eye infections," Gina Yu, MD, clinical spokesperson for the American Academy of Ophthalmology, told Verywell in an email.

5. Excessive Alcohol Consumption

Drinking excessive amounts of alcohol can harm certain eye tissues, like the cornea and retina, the light-sensitive tissue at the back of the eye. Research has also suggested that people with glaucoma may benefit from limiting or avoiding alcohol consumption.

"Glaucoma is a disease where the optic nerve progressively dies, and it appears that overindulgence in alcohol can speed that process up," Yuhas said.

6. Having a Poor Diet and Sedentary Lifestyle

Eating a diet rich in vitamins, minerals, and healthy fatty acids is important for eye health.

Vitamin A supports low-light vision, vitamin C reduces cataract risk, and omega-3 fatty acids help prevent glaucoma and age-related macular degeneration, a common cause of vision loss for older adults.

Physical activity has also been shown to promote eye health. Aerobic exercise, like walking and swimming, can lower eye and blood pressure, which reduces glaucoma risk.

"Anything that's good for your body in terms of diet and exercise is good for your eyes," Yuhas said.

7. Not Removing Makeup

Certain makeup habits, like applying glittery eyeshadow or using old products, may irritate or harm your eyes.

Make sure your eyelids are clean before putting on any makeup. Try not to apply makeup to the edges of your eyelids, because this can block oil glands that keep the eyes moist and prevent uncomfortable dryness.

To avoid serious eye infections, don't share products with family or friends and always remove makeup before bed, Yu said.

8. Skipping Eye Protection

Cleaning products, debris, dirt, and small household objects can accidentally get into your eyes while doing housework. Wearing eye protection can reduce the risk of eye injury by 90%.

"Always wear eye protection while playing sports or doing projects around the house. This includes gardening, cleaning, or home improvement work. Many eye injuries happen at home," Yu said.

When Should You Get an Eye Exam?

Even if you have good vision, it is recommended to get a complete eye health check before age 40 to monitor for cataracts, glaucoma, and other eye conditions. Skipping this could lead to worse long-term eye health.

If you notice any changes to your vision or are worried about your eye-health habits, avoid "quick-fix" eye health solutions you may find online, like eye exercises or cataract-curing oils, Yu said.

"Don’t fall for these quack remedies," Yu added. "If you have any questions about your eye health, the best thing to do is ask your ophthalmologist."