Our guide to Winter Vision Health

The seasonal transition from mild autumn to the cold, dry air of winter often leads to a spike in uncomfortable and irritating vision issues.

While lubricating eye drops are a valuable immediate fix, true winter eye protection requires a more detailed, holistic strategy that addresses the specific environmental, lifestyle, and dietary factors at play.

The Cold Reality: Understanding Winter’s Impact on Your Eyes

1. Tear Film Evaporation
   

   • Outdoor Wind and Low Humidity: Cold air naturally holds less moisture. When combined with the high winds, tears evaporate up to 50% faster. This leaves the eye exposed, resulting in a "gritty," "sandy," or "burning" feeling, often paradoxically followed by excessive watering as the eye attempts to overcompensate.
     

   • Indoor Heating Systems: Central heating, log fires, and electric heaters circulate warm, extremely dry air. This continuously pulls moisture from your eyes, especially if you sit near a direct heat source or vent.
     

2. The Invisible UV Threat
   

   • Low Sun Angle: In winter, the sun sits lower in the sky for longer periods, causing UV radiation to hit your eyes at a more direct, horizontal angle, increasing glare and penetration risk.
     

   • Snow and Ice Reflection: While rare in much of the UK, in areas with heavy frost, ice, or snow, these surfaces can reflect up to 80% of the sun's UV rays, effectively doubling your exposure and raising the risk of photokeratitis (eye sunburn or 'snow blindness').

Your Winter Eye Toolkit: 7 Essential Strategies

1. Master Your Indoor Climate (The Humidity Zone)

As you spend more time indoors, actively manage the dryness caused by heating.

• Invest in a Humidifier: This is the most effective solution. Aim to keep the humidity level in your main living and sleeping areas between 40% and 60%. This simple act dramatically slows the evaporation of your tears.
  

• Lower the Temperature: Lowering your thermostat even by a couple of degrees can make a noticeable difference to air dryness.
  

• Mind the Vents: Avoid sitting directly in the path of hot air blowers, car vents, or portable heaters, as they blast concentrated dry air onto your face. Direct car vents towards your feet.

2. Shield Your Eyes from the Elements (Year-Round Protection)

Sunglasses are non-negotiable in winter -overcast skies can still allow a high percentage of UV through.

• Wraparound UV Sunglasses: Choose high-quality sunglasses that offer 100% UVA and UVB protection (look for the CE mark and the British Standard BS EN ISO 12312-1:2013). Wraparound or larger-lensed styles provide an essential physical barrier against the cold, drying wind, as well as the harmful rays.
  

• Consider Polarisation: Polarised lenses are particularly effective in winter as they reduce the intense glare reflecting off wet roads, ice, and low-lying sun, which can significantly improve visibility and driving safety.

3. Revitalise Your Contact Lens Routine

Contact lenses require tear film moisture to remain comfortable. In dry winter air, they can quickly feel tight and irritating.

• Limit Wear Time: Where possible, switch to glasses more often, particularly when at home with the heating on, or if engaging in extended screen work.
  

• Use Re-Wetting Drops: Use re-wetting drops specifically designed for contact lenses throughout the day to re-hydrate the lens surface.

4. Banish Digital Eye Strain (The Indoor Trap)

With fewer daylight hours, our screen time often increases, worsening dry eye symptoms due to reduced blinking.

• Strictly Enforce the 20-20-20 Rule: Every 20 minutes, shift your gaze to an object at least 20 feet (approx. 6m) away for 20 seconds. This allows your eye focusing muscles to relax and consciously forces you to blink.
  

• Optimise Your Screen: Position your screen about an arm's length away and slightly below eye level. Adjust the brightness to match your room’s light.

5. Boost Eye Health from the Inside Out

A supportive diet helps maintain the quality of the tear film and protects retinal cells.

6. Practice Flawless Eye Hygiene

Winter is peak season for colds, flu, and viral eye infections like conjunctivitis (pink eye).

• Hand Washing: This is your primary defence. Wash your hands frequently for at least 20 seconds and dry them well, especially before applying eye drops, handling contacts, or touching your face.
  

• Avoid Rubbing: Do not rub itchy or dry eyes. Use a lubricating drop instead.
  

• Warm Compresses: If your dry eye is linked to poor oil production, an heated eye mask applied for 5-10 minutes followed by lid massage can help melt and release the crucial oils needed for a stable tear film.

7. Recognise Seasonal Links (SAD and Eyes)

For some, the drop in natural light exacerbates symptoms of Seasonal Affective Disorder (SAD), which can indirectly affect eye comfort through fatigue and interrupted sleep.

• Maximise Natural Light: Try to take a brisk walk outdoors early in the day to maximise light exposure, which helps regulate your circadian rhythm. Sit near windows where possible.
  

• Light Therapy Boxes: If you use a SAD light box, position it according to the manufacturer's instructions (usually not staring directly into it) to avoid potential side effects like temporary eye strain or blurred vision.

If your symptoms are persistent, or if redness, light sensitivity, or blurred vision occurs, it is essential to consult an eye specialist. Early intervention can prevent minor winter discomfort from escalating into a chronic condition.