If your eyes feel dry, gritty or tired after a long gaming session, you’re not alone. Dry eye during gaming is extremely common — and largely preventable. The good news is that most of the fixes are simple, free and don’t require you to cut your play time.
Here’s what’s actually causing it, and what you can do about it.
Why Gaming Causes Dry Eyes
When you’re focused on a screen, your blink rate drops dramatically. Normally we blink around 15–20 times per minute — during intense gaming this can fall to as low as 3–5 times per minute. Blinking is what spreads the tear film across your eye, so when you stop blinking properly, your eyes dry out.
Add in prolonged screen time, air conditioning, heating, and blue light exposure, and it’s a recipe for irritated, fatigued eyes.
10 Ways to Prevent Dry Eyes When Gaming
1. Follow the 20-20-20 Rule
Every 20 minutes, look at something 20 feet away for 20 seconds. This gives your eyes a chance to refocus and recover. Set a timer if you need to — it becomes second nature quickly.
2. Consciously Blink More
It sounds obvious, but simply reminding yourself to blink during loading screens, cutscenes or between rounds makes a real difference. Some people stick a small note to their monitor as a reminder until it becomes habit.
3. Adjust Your Monitor’s Refresh Rate
Lower refresh rates (particularly 60Hz) cause subtle flickering that contributes to eye fatigue. Upgrading to a 144Hz or higher monitor — or simply making sure your existing monitor is set to its maximum refresh rate in Windows display settings — can noticeably reduce strain over long sessions.
To check: Right-click desktop → Display settings → Advanced display → Choose refresh rate
Not sure which monitor to buy? See our Gaming Monitor Buying Guide for recommendations at every budget.
4. Use Night Mode or Reduce Blue Light
Blue light from screens can contribute to eye fatigue, particularly in the evening. Most modern monitors have a built-in blue light filter or “night mode” setting. Windows also has Night Light built in (Settings → System → Display → Night Light) and you can schedule it to activate automatically at sunset.
5. Position Your Monitor Correctly
Your monitor should be roughly an arm’s length away and the top of the screen should be at or slightly below eye level. Looking up at a screen causes your eyes to open wider, increasing evaporation of your tear film.
6. Reduce Screen Glare
Glare forces your eyes to work harder and contributes to fatigue. Position your monitor away from direct light sources, use blinds or curtains if sunlight hits your screen, and consider a matte screen protector if reflections are a persistent issue.
7. Adjust Brightness and Contrast
A screen that’s significantly brighter than the ambient light in your room forces your eyes to constantly adjust. As a rough guide, your monitor brightness should match the brightness of the room around it. Reduce brightness in the evening and avoid gaming in a completely dark room.
8. Use Artificial Tears
Over-the-counter lubricating eye drops (artificial tears) are safe for regular use and can provide quick relief during or after long sessions. Look for preservative-free drops if you’re using them frequently — brands like HyloForte or Blink Intensive are widely available in the UK.
Avoid eye drops marketed as “whitening” or “redness relief” — these constrict blood vessels and don’t address the underlying dryness.
9. Check the Humidity in Your Room
Central heating and air conditioning both reduce humidity, which accelerates tear evaporation. A small desktop humidifier can make a surprising difference, particularly in winter. Aim for 40–60% relative humidity.
10. Stay Hydrated
Dehydration affects tear production. Keeping a water bottle at your desk and drinking regularly throughout your session is one of the simplest things you can do for your eye health.
Monitor Settings That Help
Beyond the tips above, these monitor settings are worth checking:
- Refresh rate — Set to maximum (see tip 3 above)
- Blue light filter — Enable if available on your monitor
- Brightness — Match to room lighting, not maximum
- Flicker-free technology — Many modern monitors advertise this; it eliminates backlight flicker that causes fatigue at lower brightness settings. Check your monitor’s spec sheet.
When to See a Doctor
If you’re experiencing persistent dry eyes, blurred vision, or eye pain even after trying these steps, it’s worth speaking to an optician or GP. Chronic dry eye is a medical condition that can be treated effectively — don’t just push through it.
Summary
The biggest wins are: blink more, take regular breaks, upgrade to 144Hz+ if you’re still on 60Hz, and reduce glare and blue light in the evening. Most people see a significant improvement just from those four changes.
For help choosing a monitor with the right refresh rate and eye-care features, see our Gaming Monitor Buying Guide.
This article is for informational purposes only and does not constitute medical advice. If you have persistent eye health concerns, consult a qualified healthcare professional.