Don't Let Winter Dry Out Your Eyes

As the nights draw in, your eyes may feel dry, scratchy, and uncomfortable as soon as the temperature drops. Dry eye syndrome is a common condition that often worsens significantly during the winter.

The good news is that by understanding the unique seasonal triggers and adopting a few simple strategies, you can keep your eyes comfortable and healthy all winter long.

What is Dry Eye Syndrome?

Your eyes are covered by a thin, protective layer called the tear film. This film is made up of three essential components: oil, water (aqueous fluid), and mucus. Dry eye syndrome occurs when there's an issue with your tear film—either you're not producing enough tears (aqueous deficient dry eye) or, more commonly, your tears are evaporating too quickly because the oil layer is inadequate (evaporative dry eye).

A healthy tear film lubricates and protects the eye from the environment. When it's compromised, your eyes can become dry, inflamed, and irritated.

Why Does Winter Make Dry Eyes Worse?

1. Indoor Heating and Low Humidity

The biggest culprit indoors is central heating. Heating dramatically lowers the humidity in the air. This dry, warm air causes the watery component of your tears to evaporate more quickly, leaving your eyes exposed and uncomfortable.

2. Cold, Dry Outdoor Air and Wind Chill

Cold winter air naturally holds less moisture than warm air, leading to a much lower ambient humidity. This, combined with strong, cold winds, rapidly strips moisture from the surface of your eyes, leading to excessive tear evaporation and a feeling of soreness or watering.

3. Increased Screen Time

We tend to spend more time indoors during the darker, colder months, often increasing the time spent in front of computer, phone, and TV screens. When you focus intensely on a screen, your blink rate decreases significantly. Blinking is essential as it spreads the tear film evenly across the eye's surface, stimulates the release of oils and removes debris.

Common Symptoms to Look Out For

If you're suffering from dry eyes this winter, you'll likely recognise some of these symptoms:

• A gritty or foreign body sensation

• Burning or stinging.

• Redness or irritation.

• Watery eyes (Your eyes produce 'emergency' tears in response to the initial dryness, but these tears lack the necessary oils to properly coat the eye).

• Sensitivity to light (photophobia).

• Blurred or fluctuating vision.

Your Winter Dry Eye Action Plan

In-Home Strategies

On-the-Go Protection

• Wear Wraparound Sunglasses: The sun is still powerful, and wraparound glasses or goggles are your best defence against cold, harsh winds and UV rays, which can both aggravate dryness.
  

• Mind the Fireplace: If you have an open fire or wood-burning stove, keep a safe distance as the smoke and intense heat can irritate your eyes and accelerate dryness.

Lifestyle and Wellness

• Hydration is Key: Drink plenty of water throughout the day. Try to limit dehydrating drinks like excessive coffee and alcohol.
  

• Follow the 20-20-20 Rule: When using screens, take a break every 20 minutes to look at something 20 feet away for at least 20 seconds. This allows your eye muscles to relax and reminds you to blink fully and frequently.
  

• Increase Omega-3 Intake: Found in oily fish (salmon, mackerel) and certain supplements, Omega-3 fatty acids are believed to improve the quality of the oil component in your tears, leading to a more stable tear film.
  

• Reduce Contact Lens Wear: If you wear contact lenses, they can sometimes make winter dryness worse. Try reducing your wearing time

Treatments

Over-the-Counter Solutions

The most common first-line treatment is artificial tears (lubricating eye drops).

• Eye Drops: For frequent use, look for preservative-free drops, as preservatives can sometimes irritate sensitive eyes. You can try increasing the frequency of your drops in winter—use them before your eyes feel dry, rather than waiting for the discomfort to start.

• Eye Gels and Ointments: These are thicker than drops and provide longer-lasting relief, but they can temporarily blur your vision. They are usually best applied just before bed to keep your eyes lubricated overnight. Note: If you wear contact lenses, always check the product is compatible before use.

When to See an Optometrist or Ophthalmologist

While most mild, seasonal dry eye symptoms can be managed at home, you should seek professional advice if:

1. Your symptoms persist or worsen despite regular use of over-the-counter remedies.

2. Your eye is painful or very red.

3. You have a red eye and wear contact lenses, as this could indicate an infection.

They can offer advanced treatments not available over the counter:

• Diagnostic Tools: They can use sophisticated imaging to check the health and function of your Meibomian glands.
  

• Prescription Treatments: This may include anti-inflammatory prescription eye drops to break the cycle of inflammation.
  

• Punctal Plugs: Tiny, temporary, or permanent plugs can be inserted into the tear drainage channels (puncta) in your eyelids. This simple, painless procedure prevents your natural tears from draining away too quickly, keeping them on the eye's surface for longer.
  

• Advanced Therapies: They may offer advanced procedures like Intense Pulsed Light (IPL) therapy or LipiFlow, which use light or heat to restore proper Meibomian gland function.