How to Protect Your Eyes While Travelling

Travelling opens up new sights and experiences, but long journeys can take a toll on your vision. From dry airplane air to extended hours staring at screens, travellers often experience irritation, blurred vision, and fatigue. 

Keeping your eyes healthy on the road isn’t just about comfort; it ensures you can fully enjoy every destination without discomfort or strain. Whether you’re flying across continents or driving through scenic routes, adopting positive habits before and during your trip can make a lasting difference. Here’s how to prepare, protect, and refresh your eyes throughout your travels.

What Are the Common Causes of Eye Discomfort During Travel?

Eye discomfort during travel can be caused by a mix of environmental factors and personal habits. Cabin air on planes is notoriously dry, which reduces tear production and leaves the eyes feeling gritty or sore. Long exposure to air conditioning in cars or buses has a similar effect.

Another frequent cause is prolonged screen use, whether it’s watching in-flight entertainment, reading on a tablet, or scrolling through your phone. When focused on a screen, most people blink less often, causing dryness and strain. 

Glare from windows, bright sunlight, or reflective surfaces can also force the eyes to work harder to maintain focus. Poor lighting conditions, inconsistent sleep schedules, and dehydration make things worse, especially during long-haul trips. Understanding these triggers helps you take preventive steps before discomfort sets in.

How Can You Prepare Before Your Trip for Better Health on the Road?

Good eye care begins before you leave home. Taking time to prepare can make your travel experience far more comfortable and protect your eyes from unnecessary strain.

Start by scheduling a comprehensive eye exam to ensure your vision is up-to-date and your current glasses or contact lenses fit properly. If you’ve noticed any discomfort, dryness, or changes in vision, it’s worth consulting an optician before you travel. You can book an appointment at places like VisionExpress, where professionals can check your eye health and recommend lenses suited for different travel conditions.

Next, consider your travel essentials. Pack lubricating eye drops to keep your eyes moist during flights or long drives. Bring sunglasses that block 100% of UVA and UVB rays to shield your eyes from harsh sunlight. A lightweight sleep mask can also help when you need rest in bright environments.

Finally, plan your hydration and rest schedule. Drink plenty of water before and during your trip to prevent dryness, and get enough sleep the night before you travel. A rested body and hydrated eyes are more resilient against fatigue and environmental stress.

How Can You Keep Your Eyes Comfortable During Long Hours of Travel?

Even with proper preparation, maintaining comfort throughout your journey is equally important. A few small adjustments can help your eyes feel refreshed, even on extended trips.

1. Adjust Screen Settings: Lower screen brightness to match surrounding light and increase text size to avoid squinting. Use night or reading modes that filter blue light, a feature available on most devices.
   
2. Follow the 20-20-20 Rule: Every 20 minutes, focus on something 20 feet away for 20 seconds. This relaxes your eye muscles and prevents over-focusing on close objects for too long.
   
3. Blink More Frequently: When concentrating on a book or screen, blinking rate naturally drops. Make a conscious effort to blink often to keep your eyes lubricated.
   
4. Use Artificial Tears: If your eyes feel dry or irritated, apply lubricating drops. Choose preservative-free options to avoid additional irritation during frequent use.
   
5. Adjust Airflow: Direct airplane or car vents away from your face. Constant air blowing toward your eyes accelerates dryness and discomfort.
   
6. Wear Sunglasses Outdoors: Whether exploring new cities or driving long distances, sunglasses help reduce glare and block UV rays that can harm the eyes.

According to the World Health Organization, exposure to ultraviolet light contributes to various long-term eye problems, including cataracts and retinal damage. Wearing sunglasses that meet safety standards significantly reduces these risks.

What Role Do Hydration and Diet Play in Eye Health While Travelling?

Staying hydrated is one of the simplest ways to protect your eyes. Lack of moisture affects tear production, leading to dryness, itching, and irritation. Carry a reusable water bottle and take small sips throughout your trip, especially on flights where cabin humidity is low.

Your diet also supports eye health during travel. Include foods rich in vitamins A, C, and E, as well as omega-3 fatty acids found in fish, nuts, and leafy vegetables. These nutrients promote a strong tear film and reduce inflammation.

Limiting alcohol and caffeine is also beneficial, as both can dehydrate the body and worsen dryness. Opt for water or herbal teas whenever possible to keep your body and eyes refreshed.

How Can You Manage Eye Strain from Screens and Reading Devices?

Many travellers rely on screens for entertainment or navigation, but continuous focus on digital devices can strain the eyes. To avoid discomfort:

• Adjust the Viewing Distance: Keep your phone or tablet at least 16 to 24 inches away from your eyes.
• Change Viewing Angles: Tilt your screen slightly downward to minimise glare.
• Use Anti-Reflective Glasses: Lenses with anti-reflective coatings can cut glare from screens and bright surroundings, making long viewing sessions easier on the eyes.
• Reduce Screen Time: Alternate between screen-based activities and visual breaks, such as looking out the window or closing your eyes for a moment.

The NHS notes that short, regular breaks can prevent symptoms like headaches and blurred vision caused by prolonged digital focus. Even a few minutes away from screens can make a noticeable difference.

What Should You Do After Reaching Your Destination?

Once you reach your destination, your body may still need time to adjust. Recovery is essential to restore your energy levels and prevent lingering discomfort.

To help your body recover quickly:

• Rehydrate immediately upon arrival.
• Stretch your muscles to relieve stiffness from sitting for long periods.
• Eat a balanced meal with proteins and fresh produce.
• Get enough rest to allow your body to reset its internal rhythm.
• If your eyes feel strained or worn out, use cool compresses or lubricating drops for relief.

Taking these small actions helps your system bounce back, keeping you ready for the next stage of your trip or return home.

When Should You See a Professional?

Occasional eye discomfort is common while travelling, but severe or recurring pain, redness, or vision changes require professional attention. Persistent symptoms could indicate dryness, allergies, or an underlying condition that needs care.

Optometrists can recommend appropriate lubricants, prescription lenses, or protective coatings tailored to your travel habits. Regular checkups ensure your vision stays sharp and healthy, wherever your journey takes you.

Conclusion

Caring for your eyes while travelling is more than a matter of comfort; it’s about preserving clear vision and preventing lasting problems. Simple actions like staying hydrated, blinking often, wearing UV-blocking sunglasses, and adjusting screens make all the difference.

Good preparation before your trip, along with mindful habits on the road, keeps your eyes comfortable and focused on the experiences ahead. By understanding how travel affects your eyes and taking steps to protect them, you’ll arrive at every destination ready to see the world at its best.