Essential tips for comfort and relief
Dry eye syndrome occurs when your eyes don't produce enough tears or when the tears evaporate too quickly. Winter exacerbates this condition due to:
Low humidity levels: Cold air retains less moisture than warm air, and indoor heating further depletes humidity.
Increased indoor time: The chilly weather keeps many of us indoors, where heating systems dry out the air, making our eyes more prone to irritation.
Wind and harsh cold: Outdoor activities expose your eyes to cold wind, which can strip moisture from the tear film.
Reduced tear production: Cold temperatures can slow the production of tears, leaving your eyes vulnerable to dryness and irritation.
Digital eye strain: Longer evenings often mean more screen time. Staring at screens reduces blinking frequency, which in turn decreases natural lubrication.
10 Effective strategies to combat winter dry eye
1. Increase indoor humidity
Central heating can make dry eye symptoms worse. A humidifier can restore moisture in the air, making a noticeable difference.
Tip: Place humidifiers in the rooms where you spend the most time, especially bedrooms and offices.
Pro tip: Use a hygrometer to maintain indoor humidity at 30–50%. Excess humidity can encourage mould and dust mites.
2. Hydrate from within
When your body lacks sufficient fluids, tear production decreases.
How much to drink: Aim for at least 1litre of water per day. Adjust your water intake based on your activity level and indoor heating use.
Foods to include: Incorporate water-rich foods like cucumbers, oranges, and watermelon into your diet for an extra hydration boost.
3. Protect your eyes outdoors
Wind and cold temperatures can wreak havoc on your eyes. Wearing protective eyewear helps preserve your natural tear film.
Best choice: Wraparound sunglasses or goggles block wind and cold while reducing exposure to UV rays.
For winter sports: Opt for ski goggles with anti-fog coatings to prevent blurry vision while on the slopes.
4. Follow the 20-20-20 rule
Increased screen time during winter can exacerbate dry eye symptoms. The 20-20-20 rule is a simple yet effective way to combat digital eye strain:
How it works: Every 20 minutes, look at something 20 feet away for at least 20 seconds.
Blinking exercises: Practice intentional blinking during screen use. Fully close your eyes for a few seconds to rehydrate the surface.
5. Use artificial tears
Artificial tears can provide immediate relief by supplementing your natural tear film.
Choosing the right drops: Look for preservative-free options, especially if you need to apply them frequently. Preservative-containing drops can irritate sensitive eyes.
Gel or ointment options: For severe dryness, gel-based lubricants or night time ointments may offer longer lasting relief.
6. Optimize your diet for eye health
Certain nutrients, particularly omega-3 fatty acids, are known to support tear production and reduce inflammation.
Foods rich in omega-3: Salmon, mackerel, flaxseeds, chia seeds, and walnuts.
Supplements: Consult your doctor about taking an omega-3 supplement for additional support.
7. Avoid Irritants
Smoke, dust, and strong winds can exacerbate dry eye symptoms.
Indoor tips: Avoid smoking indoors and use air purifiers to minimize dust and allergens.
8. Switch to moisture-retaining contacts
If you wear contact lenses, consider switching to daily disposable or moisture-retaining lenses.
Additional care: Use lens-specific rewetting drops and limit contact lens wear when indoors.
9. Seek professional help
If your dry eye symptoms persist, consult an eye specialist. They can recommend treatments such as:
Prescription eye Drops: Medicated drops like cyclosporine (Ikervis) target inflammation and stimulate tear production.
Punctal plugs: These tiny devices block tear drainage channels, helping tears stay on your eyes longer.
In-office treatments: Advanced options like intense pulsed light (IPL) therapy can treat the underlying causes of dry eye.
When to see a doctor
While most cases of winter dry eye can be managed with lifestyle changes, certain symptoms warrant medical attention:
Persistent redness or pain
Significant light sensitivity
Blurred vision that does not improve
A gritty or foreign body sensation in the eyes.
An eye care professional can perform a comprehensive dry eye assessment to assess tear production and quality.
The bottom line
Winter dry eye is a common yet manageable condition. By maintaining a proactive approach, you can minimize discomfort and protect your vision throughout the season. Simple adjustments—such as using a humidifier, staying hydrated, and taking breaks from screens do help. And if symptoms persist, don’t hesitate to seek professional guidance. This winter, make your eye health a priority so you can enjoy the season to its fullest.