Read time: 5 minutes

It’s a common habit—rubbing your eyes when you’re tired, stressed, or trying to clear something irritating. While it may seem harmless or even comforting, rubbing your eyes can have several adverse effects on your health. This seemingly innocent action can contribute to infections, damage your vision, and worsen existing eye conditions.

In this article, we'll delve into the reasons why rubbing your eyes is harmful, explore the potential health consequences, and suggest safer ways to address eye irritation and discomfort.

What Happens When You Rub Your Eyes?

When you rub your eyes, you apply pressure to the delicate tissues surrounding the eyeball. This pressure stimulates the vagus nerve, which can cause a temporary sense of relaxation. Additionally, rubbing can help spread tear film across the eye's surface, which might provide momentary relief for dryness or irritation.

However, the pressure and friction caused by rubbing can also have harmful consequences. The eyes are one of the most sensitive parts of the body, and excessive rubbing can damage their structures and make them more vulnerable to infections.

The Dangers of Rubbing Your Eyes

Here are some of the surprising risks and potential consequences of rubbing your eyes, highlighting why this common habit can have more serious effects than you might expect:

• Increases the Risk of Eye Infections: Your hands encounter countless surfaces daily, collecting bacteria, viruses, and other pathogens. When you rub your eyes, these germs are transferred directly to the sensitive eye area, increasing the risk of infections such as conjunctivitis, commonly known as pink eye, which causes redness, swelling, and discharge, and styes, painful, pimple-like bumps on the eyelid resulting from bacterial infections.

• Damages the Cornea: Excessive or aggressive rubbing can scratch the cornea, the clear, dome-shaped surface covering the front of the eye. This condition, known as a corneal abrasion, can cause pain, redness, and light sensitivity. Severe abrasions may require medical intervention to heal properly and prevent infection. Read our article about the cornea, the eye’s natural window to the world.

• Aggravates Existing Eye Conditions: For individuals with pre-existing eye conditions, rubbing can exacerbate symptoms or cause serious complications. In keratoconus, where the cornea thins and bulges outward into a cone shape, rubbing can accelerate this deformation, worsening vision problems and potentially necessitating treatments like corneal cross-linking or surgery. For those with glaucoma, eye rubbing increases intraocular pressure, which can damage the optic nerve, either temporarily or permanently, further impacting vision.

• Promotes Dark Circles and Wrinkles: Rubbing your eyes can weaken the already thin and delicate skin around them, leading to unwanted effects. The friction can cause blood vessels under the skin to break, resulting in dark circles and discoloration. Additionally, the repeated stretching and pulling of the skin contribute to the breakdown of collagen and elastin, accelerating the formation of fine lines and premature wrinkles.

• Triggers Allergies and Irritation: If you have allergies, rubbing your eyes can worsen symptoms. Allergens such as pollen or dust trapped on your hands can transfer to your eyes, intensifying itching, redness, and swelling.

• Risk of Retinal Detachment: Although rare, aggressive eye rubbing has been linked to retinal detachment—a serious condition where the retina pulls away from the back of the eye. This condition can cause vision loss and requires immediate medical attention.

Why Rubbing Your Eyes Feels Good (But Isn’t Good for You)

The temporary relief from rubbing your eyes comes from the stimulation of the vagus nerve, which slows your heart rate and creates a calming effect. However, this sensation is fleeting and masks the potential harm caused by the habit. The risks outweigh the benefits, especially when safer alternatives exist to address eye discomfort.

Alternatives to Rubbing Your Eyes

If you feel the urge to rub your eyes, try these healthier methods to relieve discomfort:

• Use Artificial Tears: Dry eyes are a common reason people rub their eyes. Over-the-counter artificial tears can lubricate the eyes and provide long-lasting relief without the risk of damage.

• Apply a Cold or Warm Compress: A cold compress can reduce swelling and soothe itchy eyes caused by allergies while a warm compress can relieve dry eyes or discomfort from blepharitis (eyelid inflammation).

• Blink Frequently: Blinking helps distribute the eye's natural tear film, reducing dryness and irritation. It’s especially important when working on screens for extended periods.

• Wash Your Hands and Use Eye Drops: If a foreign object or debris is causing irritation, wash your hands thoroughly before using sterile saline or lubricating eye drops to flush it out.

• Address Underlying Allergies: Allergic reactions often trigger itchy eyes. Taking antihistamines or using allergy-specific eye drops can prevent symptoms without the need to rub. Check out more in our blog article Seasonal Allergies and Eye Health Coping Strategies

• Take Breaks from Screens: Digital eye strain can lead to discomfort and the urge to rub your eyes. Following the 20-20-20 rule - taking a 20-second break to look at something 20 feet away every 20 minutes—can help alleviate strain.

When to Seek Medical Attention

If you experience persistent eye discomfort, pain, or vision changes, consult your Urban Optiks eyecare professional. Chronic eye rubbing may be a sign of underlying conditions like dry eye syndrome, allergies, or an uncorrected vision issue. Treating the root cause can reduce your reliance on this damaging habit.

Breaking the Habit 

Habits can be hard to break, but with mindfulness and alternative solutions, you can reduce the urge to rub your eyes. Keep these tips in mind:

• Keep tissues or clean cloths nearby to dab your eyes instead of rubbing.
• Wear gloves or place reminders (e.g., sticky notes) in your environment to discourage touching your eyes.
• Practice relaxation techniques to manage stress, which is a common trigger for eye rubbing.

The Takeaway

Rubbing your eyes may provide momentary relief, but the potential risks far outweigh the benefits. From infections and injuries to worsening existing conditions, this habit can compromise your eye health in multiple ways. By understanding the dangers and adopting healthier alternatives, you can protect your vision and maintain the long-term health of your eyes. 

Your eyes are irreplaceable—treat them with care. If you experience ongoing discomfort, schedule an appointment with one of our highly-skilled optometrists to identify and address the root cause, ensuring clear and comfortable vision for years to come.