Dry eye syndrome in winter: Tips to protect your eyes when temperatures drop

Winter brings cold weather, indoor heating, and longer screen hours, all of which can make eyes dry and irritated. Many people focus on keeping their skin and body warm but forget about their eyes. During winter, symptoms like burning, redness, watery eyes, or a gritty feeling are common. These are signs that your tear film, the thin layer of moisture covering the eye, is affected.

Understanding Dry Eye Syndrome

The tear film has three layers. The oily layer prevents evaporation, the watery layer keeps the eyes hydrated, and the mucous layer spreads tears evenly. Dry eye syndrome happens when tear production is low or tears evaporate too quickly. Tears are essential for protecting and moisturizing the eyes. Without enough tears, eyes can feel uncomfortable, red, blurry, or sensitive to light.

Dr. Saptagirish Rambhatla from R Jhunjhunwala Sankara Eye Hospital, Varanasi, explains that winter worsens dry eye because cold air and low humidity increase tear evaporation. Indoor heating systems further dry the air and reduce moisture in the eyes. Spending long hours on computers or phones also lowers the blink rate from 15–20 blinks per minute to 7–10, reducing lubrication.

Early symptoms include mild burning, redness, watery eyes, and sensitivity to light. Ironically, dry eyes can cause excessive tearing as the body tries to compensate. Other signs include blurred vision and a feeling like something is stuck in the eye.

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Tips To Protect Your Eyes

Managing dry eyes in winter involves protecting the tear film and reducing exposure to dry conditions. Using a humidifier at home can restore moisture in the air. Wearing wraparound glasses or sunglasses outdoors protects eyes from wind and sudden temperature changes.

Staying hydrated is essential. Drink plenty of water during the day to maintain body and eye moisture. Eating foods rich in omega-3 fatty acids, like salmon, flaxseed, and walnuts, supports healthy tear production.

If you use a computer for long periods, take regular breaks. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This helps your eyes rest and encourages natural blinking.

Avoid rubbing your eyes when they feel irritated, as this can cause inflammation or introduce allergens. Use lubricating eye drops without preservatives for relief. Applying warm compresses to eyelids helps clear blocked oil glands and improves tear quality.

Persistent dryness or irritation should be checked by an eye specialist. Ongoing dry eyes can lead to inflammation, surface damage, or infections. Treatments may include medicated eye drops, procedures to retain tears, or therapies to restore oil gland function.

By following these simple steps, winter dryness can be managed, keeping eyes healthy and comfortable throughout the season.