Do your eyes often feel dry, scratchy, or tired — especially after a long day at work or staring at your phone? You’re not alone. In Singapore’s hot and humid climate, many people assume dry eyes should not be a problem. But it’s a surprisingly common condition here, and your daily habits might be making it worse.
Let’s explore what dry eyes really are — and what simple lifestyle changes could help you blink back to comfort.
What Causes Dry Eyes?
Dry eye syndrome happens when your eyes do not produce enough tears, or when the tears evaporate too quickly. This leads to symptoms like burning/stinging sensations or blurred vision that improve after blinking. In Singapore, dry eyes are often triggered or worsened by air-conditioning, long hours on digital screens and/or contact lens use.
Simple Lifestyle Tweaks That Can Help
Blink Often and Break Regularly
Digital screens dominate our work and leisure. Yet, research shows staring at computers and phones cuts our natural blink rate, causing tear evaporation and that familiar dryness or gritty feeling. To overcome this, you can try:
Conscious Blinking: Make blinking a habit – fully close your eyelids for a second every now and then to re-moisten the eyes.
20-20-20 Rule: Every 20 minutes, look at something 20 feet away (~6 metres) for 20 seconds. This simple practice helps rest your eyes and reduce strain.
Screen Position: Keep your monitor at arm’s length and slightly below eye level. This lowers exposure of your eye surface, keeping in more moisture.
Hydrate Inside and Out
Singapore’s tropical climate keeps us sweating, and long-term exposure to air-conditioning further dries out not just the skin, but also the eyes. In fact, dry indoor air is a hidden but major cause of eye dryness in Singapore’s “always on” built environment. Therefore, small adjustments at home and work can make a big difference.
Aim for 8-10 glasses of water a day – even more if you exercise or spend long hours in air-conditioned spaces.
Avoid sitting directly in the path of blowing air. If possible, direct the vents away from your face.
Avoid rubbing your eyes! It may feel good in the moment, but rubbing worsens irritation and can damage the eye’s surface. Instead, use preservative-free lubricating eye drops when needed.
Eat for Eye Health
What you put on your plate affects your eyes too! Foods high in Omega-3 Fatty Acids like salmon, support tear production and reduce eyelid inflammation. Antioxidant-rich veggies like carrots and leafy greens protect your eyes from environmental damage. On a separate note, limiting processed foods that are high in salt and sugar also helps to reduce inflammation throughout the body – including the eyes.
If it is tough to get these nutrients daily, various health supplements can help you with this.
Holistic Way High Strength Omega 3 1500mg meets your Omega-3 needs affordably with deep-sea fish oil.
If you are a vegan or vegetarian, our Algae Omega-3 DHA is ideal for you as it uses marine algae oil to provide a sustainable, vegan source of omega-3 fatty acids. It is also added with maqui berries, lutein, beta-carotene, and zeaxanthin to support healthy tear production for moist eyes.
Lutein and Zeaxanthin antioxidants can also be found in supplements like Super Lutein and Super Vision Pro Shot. These can help to filter blue light and protect the eyes – particularly relevant for those exposed to screens for hours daily.
When choosing supplements, select products regulated in Singapore, and consult your doctor for advice if you have existing health conditions or take medications.
Dry eyes are common, but manageable. By adopting smarter screen habits, maintaining hydration and optimising your nutrition, you can protect your sight for years to come.
References
5 lifestyle changes that can relieve dry eye. (n.d.). https://www.cityeyes.org/blog/changes-that-can-relieve-dry-eye.html
Woo, J. H. (n.d.). Dry eyes (dry eye syndrome): Home remedies and coping tips. HealthXchange. https://www.healthxchange.sg/how-to-manage/dry-eyes/dry-eye-syndrome-diagnosis-remedies
