Dry eyes during winter happen because cold air holds less moisture, and indoor heating strips even more from your environment. Combatting this issue starts with protecting the tear film, hydrating the body, and adjusting daily habits.
Why Winter Worsens Eye Dryness
- Reduced Humidity: Outdoor air lacks moisture.
- Indoor Heating: Artificial heat dehydrates mucous membranes.
- Cold Winds: Rapid evaporation strips tears from the eyes.
Understanding these factors points to how small changes can preserve comfort and clarity.
Effective Ways to Relieve and Prevent Dry Eyes
1. Use a Humidifier at Home and Work
Indoor heating dries the air dramatically. Running a humidifier restores moisture levels, preventing your eyes from drying out.
Tip: Aim for 40–60% humidity indoors.
2. Stay Hydrated
Dehydration worsens dry eye symptoms. Drinking enough water helps maintain tear production.
Daily goal:
- Women: About 2.7 liters (11.5 cups)
- Men: About 3.7 liters (15.5 cups)
Include herbal teas and water-rich foods like cucumbers and oranges.
3. Apply Warm Compresses
A warm compress stimulates the oil glands in your eyelids. More oil means better tear stability.
How to apply:
- Soak a clean cloth in warm (not hot) water.
- Place over closed eyes for 5–10 minutes.
- Repeat twice daily during the winter.
4. Blink More Often
Screen time reduces blinking rates, which dries out eyes quickly.
Blink exercise:
- Every 20 minutes, close your eyes gently for 2 seconds.
- Squeeze shut for 2 more seconds.
- Open and relax.
Doing this refreshes the tear film naturally.
5. Protect Eyes Outdoors
Cold wind accelerates tear evaporation. Sunglasses or wraparound glasses act as shields.
Bonus Tip: Use glasses with UV protection to prevent winter glare from snow and ice.
6. Use Artificial Tears
Lubricating eye drops restore moisture immediately. Choose preservative-free options to avoid irritation from repeated use.
When to apply:
- Before symptoms start, if possible.
- During outdoor activities.
- Before and after long screen sessions.
7. Adjust Diet for Eye Health
Certain foods promote healthy tear production.
Add to your plate:
- Omega-3 fatty acids (salmon, walnuts, flaxseeds)
- Vitamin A (carrots, spinach, sweet potatoes)
- Vitamin C (kiwi, bell peppers)
8. Avoid Direct Heat Sources
Sitting close to heaters, fireplaces, or vents dries eyes rapidly.
Simple fix:
- Sit farther away.
- Use a heat shield or deflector if needed.
Extra Care Tips for Winter Months
- Avoid smoking and exposure to secondhand smoke.
- Wear goggles if skiing or snowmobiling.
- Reduce alcohol intake, as it can dehydrate the body.
- Remove contact lenses early if they start feeling dry.
Final Thoughts
Dryness doesn’t have to dominate the winter months. By adjusting your habits and caring for your environment, you can keep your eyes hydrated, comfortable, and healthy all season long.