Dry Eye in Winter: Causes and Solutions

As the winter months roll in, many people notice an increase in dry, uncomfortable eyes. If your eyes feel gritty, irritated, or persistently dry during colder months, you’re not alone. Dry eye syndrome often worsens in winter due to environmental changes, but there are practical solutions to help you find relief and protect your eye health. 

Why Are Dry Eyes More Common in Winter? 

Winter presents several challenges for eye comfort. Here’s why: 

Low Humidity Levels: Cold air holds less moisture than warm air, and indoor heating exacerbates the problem by further drying out the environment. This lack of humidity can deplete your eyes’ natural tear film, leading to dryness and irritation. 

Increased Exposure to Wind: Winter winds can rapidly evaporate the protective layer of moisture on your eyes, causing discomfort and redness. 

Prolonged Screen Time: As outdoor activities decrease, people often spend more time indoors on digital devices. Staring at screens reduces blink rates, which can prevent adequate tear distribution across the eyes. 

Irritants from Indoor Heating: Heating systems can blow warm, dry air directly into your eyes, worsening dryness. Some heating systems also circulate dust and other irritants, adding to the problem. 

How to Manage and Prevent Dry Eye Symptoms in Winter 

Here are some practical tips to keep your eyes hydrated and comfortable: 

Optimize Your Home’s Humidity 

• Use a humidifier to add moisture to the air in your home or office. Aim for indoor humidity levels between 30-50%. 

• Place bowls of water near heating vents or radiators to naturally increase moisture in the air. 

Protect Your Eyes Outdoors 

• Wear wraparound sunglasses or goggles to shield your eyes from wind and cold air. 

• Use artificial tears before heading outside to create a protective barrier. 

Blink More Frequently 

• Make a conscious effort to blink fully, especially when using screens or reading. 

• Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain. 

Stay Hydrated and Eat Omega-3-Rich Foods 

• Drink plenty of water throughout the day to stay hydrated. 

• Include omega-3 fatty acids in your diet (found in fish, flaxseed, and walnuts) to support healthy tear production. 

Adjust Your Heating System 

• Avoid sitting directly in front of heating vents or fans. 

• Consider using air filters to reduce dust and allergens in the air. 

Use Artificial Tears or Eye Drops 

• Over-the-counter lubricating eye drops can provide instant relief. 

• For severe cases, consult your eye doctor about prescription drops or other treatments like punctal plugs.

Schedule an Eye Exam 

If dry eye symptoms persist despite your efforts, it’s important to consult an eye care professional. Conditions like Meibomian Gland Dysfunction (MGD) or chronic dry eye syndrome may require specialized treatment. 

Winter Doesn’t Have to Mean Dry Eyes 

By understanding the causes of dry eyes in winter and taking proactive steps, you can keep your eyes healthy and comfortable all season long. If you need personalized care or advanced treatment options for dry eye syndrome, our team at Southwest Eye Care is here to help. Schedule an appointment today to find relief and protect your vision. 

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