Whether it’s due to tiredness, irritation, or simply out of habit, we have all rubbed our eyes at one point. But is rubbing your eyes actually harmful? The short answer is yes, and here’s why you might want to break the habit.

Why Do We Rub Our Eyes?

People often rub their eyes when they are tired and trying to stay awake; when their eyes feel dry or itchy from allergies; or when they are trying to remove something in their eye, like dust or a stray eyelash. Some people may also rub their eyes out of habit without thinking about it or being aware. Some people may also rub their eyes to relieve stress and help them feel calm. 

The Risks of Rubbing Your Eyes

It can damage your cornea

Your cornea (the clear outer layer of your eye) is sensitive. Rubbing too hard, especially with unwashed hands, can cause scratches or even lead to conditions like keratoconus — a thinning of the cornea that causes it to bulge forward into a cone shape and distort and blur your vision. In severe cases, keratoconus may require a cornea transplant.

It increases your risk of infection

Your hands carry bacteria, and rubbing your eyes can introduce germs that lead to pink eye (conjunctivitis) and other infections. If you rub your eyes often, you will continue to increase the chance of irritation or illness.

It can worsen dark circles and wrinkles

You have delicate and thin tissues around your eyes and constant rubbing can cause damage. You can break tiny blood vessels, cause dark circles, and end up with premature wrinkles — giving you a tired, aged look over time.

It can cause increased eye pressure

Rubbing your eyes can temporarily increase intraocular pressure (IOP) or pressure inside the eye, which may lead to glaucoma. Glaucoma is a group of diseases affecting the optic nerve in the eye. It can lead to permanent blindness if left untreated. 

People who already suffer from glaucoma or high eye pressure should be especially careful not to rub their eyes as it will make the condition much worse. 

It can make allergies worse

If your eyes are itchy due to allergies, you may be tempted to rub your eyes to relieve some of the itchiness. But rubbing can release more histamines, leading to worse itching and redness. This creates a cycle where you rub more, but your eyes just get itchier. Rubbing may also introduce more allergens, such as pet dander or pollen. 

What Can You Do Instead of Rubbing Your Eyes?

Blink frequently

Blinking more often can help keep your eyes moist. If you find yourself rubbing your eyes, you may want to be consciously aware of how often you blink. 

Use eye drops

You can use lubricating eye drops or artificial tears to alleviate discomfort and keep you from rubbing your eyes. Make sure to follow the directions and don’t use eye drops more than recommended. If you want help picking an eye drop, you can consult your optometrist. 

Apply a cold compress

You can apply a cold compress or cool, damp washcloth to your closed eyes to relieve itchiness and soothe dryness or irritation.

Practice good hand hygiene

Wash your hands regularly and avoid touching your eyes as much as you can. If you need to put in contacts make sure your hands and lenses are clean. If you need to touch your eyes for any other reason, use a tissue or a cotton swab to lessen the likelihood of germs. 

Manage your allergies

If you suffer from allergies, make sure to take medication or use allergy eye drops. These will alleviate your symptoms and help you avoid rubbing your eyes. If you suffer from dry eyes, you may want to consult your doctor as some antihistamines irritate dry eyes. 

Reduce stress and take a break from screens

Stress causes many people to rub their eyes. To avoid this, make sure to manage your stress in different ways, such as exercising, meditating, or taking deep breaths. 

You should also take breaks from staring at phone, tablet, or computer screens as they can cause eye strain and dryness and potentially lead to eye rubbing. Practice the 20-20-20 rule which is when you look away from your screen every 20 minutes for 20 seconds at something 20 feet away.

Stop Rubbing Your Eyes

It can be very tempting to rub your eyes, especially if they are itchy. While it may seem harmless now, serious issues can develop over time. Protect your vision and eye health by breaking the habit. Next time you feel the urge, try a safer alternative; you will be glad in the future.