Winter is a magical time of year, with snow-covered scenes, cozy evenings, and all of its holiday-related charm. But with the cold weather comes a not-so-magical side effect: dry eyes.
Have you noticed your eyes feeling scratchy or irritated after stepping out into the winter chill? Dry eyes are a common complaint during colder months, but fortunately, relief is within reach. Simple steps can ease the discomfort, and booking an appointment with your optometrist can help pinpoint the best solutions for keeping your eyes comfortable all season long.
Why Does Cold Weather Make Your Eyes Feel Dry?
Winter often means freezing winds, low humidity, and indoor heating, all of which work against your tear film, the thin layer of moisture protecting your eyes.
Cold temperatures reduce the moisture in the air, and when the tear film evaporates too quickly, your eyes lose that protective layer. Wind only makes the problem worse by directly pulling moisture away from the surface of your eyes.
What Is Dry Eye?
Dry eye happens when your eyes don’t produce enough tears or when your tears evaporate too quickly. Tears are made up of three layers:
- Oil
- Mucus
- Water
These layers work together to keep the eye surface moist and comfortable. When their balance is thrown off (like during winter), your eyes can’t stay as hydrated as they should. This leads to a range of unpleasant symptoms.
Common Symptoms of Dry Eyes in Cold Weather
Not sure if the discomfort you’re feeling is due to dry eyes? Here are some common signs to watch for during the colder months:
- A burning or stinging sensation in the eyes
- Redness or irritation
- A gritty feeling, like there’s sand in your eyes
- Watery eyes, which may seem ironic, but is your body’s attempt to fix the dryness
- Blurred vision, particularly after long periods of reading or screen time
- Sensitivity to light, especially in glaring snow or bright indoor spaces
If you’re experiencing these symptoms frequently, it’s time to start thinking about prevention and treatment.
Tips for Preventing Dry Eyes During Winter
Luckily, there are several easy, effective ways to prevent winter dry eyes. Try these tips to keep your eyes healthy:
1. Use a Humidifier
Adding a humidifier to your living or working space is one of the simplest ways to increase moisture in the air. This can make a big difference for the comfort of your eyes during winter.
2. Limit Time in Front of Screens
Screen time, whether for work or entertainment, can lead to less blinking, which speeds up tear evaporation. Take frequent breaks using the 20-20-20 rule (look at something 20 feet away for 20 seconds every 20 minutes).
3. Wear Wraparound Sunglasses
Protect your eyes from cold, windy weather by wearing wraparound sunglasses or goggles when you’re outdoors.
4. Stay Hydrated
Drinking enough water helps maintain your body’s natural moisture levels, including your tear production. Your tears use water from your body, so if you’re even slightly dehydrated, this can directly impact how moist your eyes feel.
During winter, it’s common to drink less water, as we don’t feel as thirsty as we do in the summer. Make a conscious effort to drink water regularly, even herbal teas or soups can contribute to your hydration.
5. Avoid Airflow Directly at Your Face
When indoors, whether in your car or at your desk, avoid sitting directly in line with vents or heaters that blow warm air at your face.
6. Add Omega-3s to Your Diet
Omega-3 fatty acids, found in foods like salmon and flaxseeds, may help improve tear production and reduce dry eye symptoms.
Can Heating Systems Worsen Winter Dry Eyes?
Absolutely. While central heating keeps you warm and cozy, it also dries out the air in your home or office. This reduced humidity can evaporate tears from the surface of your eyes, leading to dryness and irritation.
If you rely heavily on heating systems, a humidifier can be helpful. Setting the humidity level to around 30—50% will help balance warmth with sufficient moisture in the air.
Additionally, keep heating vents pointed away from your face, and use soft, warm lighting instead of harsh fluorescents when possible to minimize irritants.
Eye Drops for Dry Eyes in Cold Weather
Eye drops designed for dry eyes can provide quick relief and keep your eyes comfortable throughout the day. When looking for eye drops, choose preservative-free options, as preservatives can irritate your eyes with frequent use.
Remember, not all eye drops are created equal. Avoid redness-reducing drops, as they don’t treat dryness and can worsen symptoms with long-term use.
When to See an Optometrist for Winter Dry Eye Relief
If you’ve tried home remedies and still experience persistent dry eye symptoms, it’s time to see an optometrist. They can assess the underlying cause of your symptoms and recommend treatments such as:
- Lid hygiene & artificial tears
- Warm compresses & wipes
- Medications & other dry eye treatments
If you need additional guidance or feel like your symptoms are especially troublesome, our team at Mint Eyecare is here to help. Book an appointment, and we’ll find a solution to keep your eyes healthy and happy this season.
