Tips To Treat and Avoid Dry Eyes In Winter

Winter can be a magical season with its snow-covered landscapes and holiday festivities, but it also brings some less enchanting challenges, one of which is dry eyes. Dry eyes can be uncomfortable and irritating, but with the right care, you can keep your eyes comfortable and healthy throughout the winter months. In this article, we will explore effective ways to treat and prevent dry eyes during winter.

Understanding Dry Eyes

Dry eyes occur when your eyes don’t produce enough tears or when the quality of your tears is poor. This can lead to discomfort, redness, itching, and a gritty sensation in your eyes. In winter, the cold, dry air and increased indoor heating can exacerbate these symptoms.

Treatment Options for Dry Eyes

Artificial Tears

There are various types of artificial tears available, including aqueous-based and lipid-based tears. Consult with your eye care professional to determine the most suitable one for your specific condition.

As mentioned earlier, opt for preservative-free artificial tears, especially if you need to use them frequently. Preservatives can sometimes irritate with prolonged use.

Warm Compress

To use a warm compress effectively, soak a clean cloth in warm (not hot) water and place it over your closed eyelids for 5-10 minutes. This can help liquefy the meibum, the oil produced by the eyelid glands, and improve its flow onto the eye’s surface.

In some cases, an eye care professional may perform a specialized procedure called meibomian gland expression, which involves gently squeezing the oil glands along the eyelids to clear blockages.

Humidify Indoor Air

Using humidifiers is an effective and essential method for treating and preventing dry eyes during the winter months. Humidifiers add moisture to the dry indoor air, which can become excessively dry due to central heating systems, particularly in colder climates.

When selecting a humidifier, opt for one with adjustable humidity settings. Aim for indoor humidity levels between 30% and 50% to maintain a comfortable and eye-friendly environment.

Stay Hydrated

Staying properly hydrated is a crucial aspect of treating and preventing dry eyes during the winter season. It might seem unrelated, but your overall hydration level directly affects the moisture in your eyes.

To ensure you’re well-hydrated, consider drinking at least eight 8-ounce glasses of water a day. Adjust your intake based on factors like activity level, climate, and individual needs.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients that offer numerous health benefits, including the potential to alleviate and prevent dry eyes, especially during the winter months. These healthy fats, primarily found in certain foods and supplements, can play a significant role in maintaining the health of your eyes.  

Incorporate a variety of omega-3-rich foods into your diet. Cold-water fish like salmon, mackerel, and sardines are excellent sources. Flaxseeds, chia seeds, and walnuts are good plant-based options.

UV Protection

Select sunglasses that block 100% of UVA and UVB rays. Wraparound glasses or those with side shields provide added protection from wind and dust.

Now, with these additional details, you can make more informed choices when addressing your dry eye symptoms. It’s important to remember that individual responses may vary, so consulting with an eye care professional is advisable for a personalized dry eye management plan. They can recommend the most appropriate treatments and lifestyle adjustments based on the severity and underlying causes of your dry eyes.

Preventing Dry Eyes in Winter

Avoid Overheating

Keep indoor heating to a comfortable level. Avoid excessive heating, which can dry out the air in your home.

Overheating indoor spaces can result in excessively dry air, which can be detrimental to your eye health. Central heating systems and space heaters can lower indoor humidity levels, making the air parched and uncomfortable.

Programmable thermostats can help you maintain a consistent and energy-efficient indoor temperature. You can program them to lower the temperature while you sleep or when you’re away and increase it when you’re at home.

Limit Exposure to Wind and Cold

Limiting exposure to wind and cold is a crucial strategy for preventing and mitigating dry eyes during the winter months. Cold, windy weather can be particularly harsh on your eyes, leading to increased tear evaporation and discomfort.

On extremely cold and windy days, try to limit your time outdoors. If you do venture out, wear protective eyewear or a scarf to shield your eyes.

Reduce Screen Time

Reducing screen time is an important step in preventing and alleviating dry eyes during the winter months, especially when we tend to spend more time indoors and engage in digital activities. Excessive screen time can lead to computer vision syndrome, which exacerbates dry eye symptoms.

Be mindful of the time spent on digital devices, as they can reduce blink frequency. Follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away.

Set daily limits on your screen time and stick to them. Use apps or features on your devices that track your screen time and provide reminders to take breaks.

Find enjoyable offline activities to replace screen time, such as reading physical books, engaging in hobbies, or spending quality time with family and friends.

Regular Eye Exams

Schedule regular eye exams with your optometrist or ophthalmologist. They can identify any underlying eye conditions that may be contributing to dry eyes.

Use a Nighttime Ointment

Consider applying a lubricating eye ointment or gel before bedtime. These thicker, longer-lasting products can provide overnight protection for your eyes, reducing the chances of waking up with dry, irritated eyes. Consult with your eye care professional for recommendations on the most suitable ointment for your needs.


Winter can be harsh on your eyes, but with proper care and preventive measures, you can keep them comfortable and healthy. Remember to use artificial tears, apply warm compresses, and maintain good eye hygiene. Avoid prolonged exposure to cold and wind, and take breaks from digital screens to reduce eye strain. By following these tips, you can enjoy the beauty of winter without the discomfort of dry eyes. If symptoms persist, consult with an eye care professional for personalized guidance and treatment.