How to Prevent Dry Eyes in Winter: Tips for Relief & Prevention

18th Jul 2024

If your eyes feel particularly dry during the winter months, you’re not alone. While we can't control the weather, there are ways to manage and alleviate those irritating symptoms.

The combination of cold weather, indoor heating, and low humidity can make it challenging for your eyes to retain moisture.

Let’s explore why this happens and what you can do to keep your eyes comfortable throughout winter.

What Causes Dry Eyes in Winter?

Winter can be particularly tough on our eyes, leading to dryness and discomfort. Here are some common causes of dry eyes during the colder months:

Cold winter air holds less moisture, which can lead to faster evaporation of tears, causing dryness.
Windy conditions can strip moisture from your eyes, exacerbating dryness.
Heating systems dry out the indoor air, reducing humidity and contributing to dry eyes.
Overall, lower humidity levels in winter can lead to decreased tear production and quicker evaporation of tears.
Shorter days often mean more time spent indoors on screens, which can reduce blink rate and worsen dry eyes.

How to manage your dry eyes in winter

Warm Compress for 10-20 Minutes

Dr. Michael Chua recommends starting or ending your day with a warm compress to alleviate dry eyes. This simple yet effective method loosens the oils in your eyelid glands, stabilises your tear film, and increases blood flow.

Use an electric warm compress for about 20 minutes, once or twice a day. If you don’t have one, heat a clean cloth with warm water or use a specially designed eye compress. After the compress, gently massage your eyelids with your fingertips for added relief.

Monitor Indoor Humidity

When the heat is on full blast, indoor air can become exceptionally dry, which is tough on your eyes. To combat this, set up a humidifier in the rooms where you spend the most time, like your bedroom or office. Increasing the air's moisture helps preserve a healthier tear film, ensuring your eyes remain comfortable.

Aim for a relative humidity level of around 45%. A hygrometer can help you monitor the humidity levels in your home effectively.

Follow the 20-20-20 Rule

To reduce eye strain from prolonged screen time, follow the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for at least 20 seconds. You can also set reminders to ensure you take these frequent breaks.

Use Preservative-Free Eye Drops

Dr. Allen, who personally deals with dry eyes, suggests using preservative-free artificial tears. These drops effectively replenish all three layers of the tear film, offering comprehensive hydration and comfort. Keep a bottle with you, especially when outdoors, for quick relief whenever you need it.

Protect Your Eyes Outdoors

Whether it’s winter or summer, wearing sunglasses can shield your eyes from wind and cold air, reducing tear evaporation and keeping your eyes comfortable.

When to See a Doctor

Most dry eye cases can be managed with over-the-counter solutions and lifestyle changes. However, see an eye doctor if symptoms persist, you experience severe discomfort, notice vision changes, have underlying health issues, or suffer from frequent infections.