Why do my eyes twitch (and how to stop it)?

You’ve got a deadline to meet, you’re trying to focus, but your eye just won’t. Stop. Twitching.

Eye twitching, or eyelid spasm, is common and usually harmless, but it can be distracting, especially when it keeps coming back. Thankfully, in most cases, you can help prevent and treat this frustrating flutter yourself.

“Most eye twitches are caused by everyday triggers like stress, fatigue or too much caffeine,” says Wells Reinheimer, DO, a Geisinger ophthalmologist. “It’s annoying, but it doesn’t harm the eye and often resolves on its own.”

What causes eye twitching?

Eye twitching, medically known as myokymia, is caused by small, involuntary contractions of the muscles around your eye. It typically affects one eye at a time, lasts anywhere from seconds to several minutes, and may recur over several days.

“Eye twitching usually isn’t cause for concern,” says Dr. Reinheimer. “Many times, it’s your body’s way of telling you to pay attention to your stress levels, sleep habits or caffeine consumption.”

Most eyelid twitches are linked to everyday factors that irritate or fatigue the eyelids. Common causes of eye twitching include:

• Stress
• Fatigue
• Too much caffeine or alcohol
• Eye strain
• Dry eyes or irritation
• Smoking or tobacco use
• Certain medications

Could eye twitching be something more?

Most eye twitching isn’t a sign of a serious medical problem. But if twitching affects both eyes or spreads to other parts of your face, it might be a sign of a chronic condition like:

• Benign essential blepharospasm: This rare neurological condition causes uncontrollable blinking and spasms in both eyes. Over time, this progressive condition can make it difficult to keep your eyes open and interfere with tasks like driving or reading.
• Hemifacial spasm: A rare disorder where twitching usually starts around one eye before spreading to muscles on the same side of your face, like your cheek. It’s usually caused by compressed nerves.

For both conditions, Dr. Reinheimer says medications and treatments like Botox^® injections can provide relief and stop symptoms.

How to stop eye twitching

Most cases of eyelid myokymia improve when you give your eyes, and your body, a rest. Try these simple strategies to reduce triggers and soothe your eyes when you notice those familiar flutters.

Reduce stress

Reducing stress is good for your whole body, including the tiny muscles around your eyes. Stress can increase muscle activity and make twitches more frequent.

Take some time to recharge and release your stress through self-care activities like exercise, meditation, yoga or practicing your favorite hobbies.

Breathing exercises like box breathing are an easy way to calm your nervous system wherever you are:

1. Start by slowly breathing in through your nose for 4 seconds.
2. Hold your breath for 4 seconds.
3. Slowly exhale through your mouth for 4 seconds.
4. Hold for another 4 seconds.
5. Repeat the steps several times.

Rest up

Tossing and turning at night can lead to tired muscles (and increased risk of eye twitching) during the day. Work on revamping your sleep routine and getting at least 7 hours of sleep per night. Keep a regular schedule and practice good sleep habits for consistent, quality sleep.

Still can’t sleep? It might be time to talk to your doctor, especially before trying a sleep aid.

Cut back on caffeine

Speaking of snoozing, it’s tempting to reach for another shot of espresso when you’re overtired. But too much caffeine can overstimulate the nerves that control your eyelid muscles and make twitching worse.

The FDA recommends most healthy adults consume no more than 400 mg of caffeine (about 4 to 5 8-ounce cups of coffee) per day. This limit can vary based on your sensitivity to caffeine or whether you’re pregnant.

If you’re cutting back, gradually reduce your caffeine intake to avoid the side effects (like headaches) that can come from quitting cold turkey.

Reduce screen time to give your eyes a break

Most of us spend our days staring at screen after screen. Extended screen time leads to eye strain that can trigger spasms.

Dr. Reinheimer suggests giving your eyes a break by following the 20-20-20 rule.

“Every 20 minutes, take a break from looking at a screen and spend 20 seconds looking at something about 20 feet away,” he says. “These frequent breaks can help reduce eye strain.”

If you use screens at night, many devices now have options to turn on blue light filters.

“Not only do blue light filters help reduce eye strain, but they can also help you get a better night’s sleep,” says Dr. Reinheimer.

Moisturize your eyes

Another reason to reduce your screen time? It can dry out your eyes.

“When we spend our days staring at a screen, we blink less, which can lead to dry eyes and twitching,” says Dr. Reinheimer. “Try using artificial tears 2 to 4 times daily as needed to help keep your eyes moisturized.”

If you’re a contact lens wearer, dry eyes and irritation are also a sign to give your peepers a break and temporarily switch to glasses.

Apply a warm compress

Preventive methods aren’t working? Applying a warm compress to your affected eye for 5 to 10 minutes once or twice daily can help relax the muscles and provide relief.

“Eye twitching is usually nothing more than tiny muscle contractions, so using a warm washcloth and gently massaging the area can help when your muscles are tensing up,” Dr. Reinheimer says.

When to see the doctor about eye twitching

Most eyelid twitching is harmless, but some symptoms signal the need for a professional evaluation. If one or both of your eyes are twitching for more than a few weeks or you notice other symptoms, it’s time to visit a specialist to rule out other causes.

“Any time you have pain, redness, vision changes or drooping eyelids, it’s a good idea to check in with your eye doctor,” says Dr. Reinheimer. “They can help you nail down a cause and recommend treatment options, if needed.”

Eye twitching is usually nothing to worry about. But when in doubt, schedule an appointment with your provider so you can get back to focusing on everything but that stubborn flutter.

Next steps

• Learn about eye care at Geisinger
• Find out how to choose the right reading glasses
• Why is your vision blurry?