Dry, itchy eyes are a nightmare! They can blur your vision and make driving, reading and even just watching TV uncomfortable. For most people, dry eyes are a minor annoyance and resolve without treatment. But for those with chronic dry eyes, known as dry eye syndrome, finding relief can seem like a Herculean task. We spoke with several eye doctors to learn more about dry eye syndrome self-care. Here, their best advice for lasting relief.
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Dry eyes vs. dry eye syndrome
Most people experience dry eyes several times a year because of seasonal allergies, weather conditions or work habits. For example, some folks get dry eyes in winter because of the cold temperatures and low humidity. Others have dry eyes due to excessive computer use, which affects tear production.
Regardless of the cause, if your symptoms occur frequently or impact your quality of life, “you need to worry about dry eye syndrome, which is a chronic condition,” says Jovi Boparai, MD, an ophthalmic surgeon and the co-founder and CEO of CorneaCare.
The difference between dry eyes and dry eye syndrome? “Having dry eyes is like saying you’re thirsty, whereas having dry eye syndrome is more like suffering from dehydration,” explains Rahul T. Pandit, MD, an ophthalmologist at Houston Methodist and associate professor of clinical ophthalmology at Weill Cornell Medicine.
Thirst can be treated by drinking a few glasses of water, but dehydration requires more intensive care. Similarly, dry eye syndrome requires a multi-faceted self-care strategy (more on that below).
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Common dry eye symptoms
Dry eye syndrome symptoms include:Redness Pain Irritation Excessive dryness Crusting of the eyelashes “Stringy” eye discharge Feeling like there’s something stuck in your eye Blurred vision Inflamed eyelids Difficulty wearing contact lenses
Another surprising symptom is watery eyes. “When the body senses the eyes are dry, it produces what are called ‘reflex’ tears, causing the eyes to become watery,” Dr. Boparai explains. “Unfortunately, these reflex tears aren’t sufficient to lubricate the eyes and end up running down the cheeks.”
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5 dry eye syndrome self-care tips
Since dry eye syndrome is chronic, it often requires a lifetime of self-care treatment. Dr. Boparai says symptoms typically wax and wane, but never subside completely. Thankfully, these remedies can make a world of difference.
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1. Pamper your eyelids
What do your eyelids have to do with tear production? Turns out, quite a bit!
“The most common cause of dry eyes is meibomian gland dysfunction,” says Dr. Boparai. “The meibomian glands are tiny oil glands in the eyelids that secrete oil onto the eye’s surface to protect the tear film. When these oil glands don’t work well, the oil can back up and cause the glands to clog. Without the oily layer, your tear film gets compromised and your tears evaporate too quickly, leading to dry eye symptoms.”
To dodge trouble, Dr. Boparai advises using wipes to clean your eyelids and eyelashes each morning after waking. One to try: OCuSOFT Lid Scrub Original Eyelid Cleanser. Prefer a DIY fix? The American Academy of Ophthalmology says placing a few drops of baby shampoo or gentle, unscented soap on a wet washcloth can effectively cleanse your eyelids.
Also smart: Applying a warm compress to your eyelids at night for about 5 to 10 minutes to help mobilize the oil. Vicky Wong, OD, an optometrist at Keplr Vision, says “warm compresses help open up the [meibomian] glands and support a better balance of oil production for the tears.”
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2. Slip on shades
If you have chronic dry eyes, you’ve probably noticed that wind and sun exposure make your symptoms worse. That’s especially true during the spring and summer when you typically spend more time outdoors.
But “wearing proper sunglasses with ultraviolet (UV) protection and lens polarization help protect your eyes from exposure and glare,” Dr. Wong says. UV protection blocks the sun’s rays, while polarization dampens the light your eyes are exposed to. “Wraparound frames can further protect your eyes from experiencing dryness,” she adds.
And to curb your risk of a dry eye syndrome flare-up triggered by breezes or air conditioning blowing, Dr. Pandit recommends driving with the windows up and pointing the air vents inside your car away from your body. He also suggests turning off overhead fans at night and using an oscillating or box fan instead.
3. Follow the 20-20-20 rule
If your dry eye syndrome is triggered by computer use, following the 20-20-20 rule is a smart self-care strategy.
“Studies have found that we blink around 20 times a minute,” Dr. Wong says. “But when working in front of a computer, that number decreases to about only 5 times a minute. This is important, because blinking helps squeeze out the tears from the meibomian glands along our eyelids.”
And while stepping away from electronics for a bit is your best bet, it’s not always possible. Instead, “I always advise a 20-20-20 schedule for breaks,” Dr. Wong says. “Every 20 minutes, take a 20-second break by looking out a window or at an object about 20 feet away.”
This reduces the strain on your eyes and encourages you to blink, increasing tear production. Proof it works: A study in Contact Lens and Anterior Eye found that the 20-20-20 rule effectively eases dry eye syndrome and associated symptoms.
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4. Increase humidity at home
Because environmental factors often worsen dry eye syndrome, controlling the climate inside is crucial. Most eye doctors suggest keeping indoor humidity levels between 45%-60%. But you don’t have to worry about increasing the humidity of your entire home. Instead, Dr. Bopal recommends running a humidifier in the places you spend the most time, like your bedroom and office. “More moisture in the air means more moisture for the eyes,” he explains.
This trick works so well that a study in the Taiwan Journal of Ophthalmology found that increasing relative humidity inside the home by just 10% reduced the occurrence of dry eye syndrome. And another study in Optometry and Vision Science found that using a desktop humidifier improved tear quality and relieved dry eye symptoms.
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5. Savor a tuna melt
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Dr. Wong says Inflammation can be a root cause of dry eye syndrome, or at the very least exacerbate symptoms. Eating anti-inflammatory foods – especially those with omega-3 fatty acids – is a simple dry eye syndrome self-care strategy that can make a big difference. “Omega-3 fatty acids have anti-inflammatory properties that may help reduce inflammation associated with dry eyes,” she explains.
To get the benefits, work more fatty fish like salmon, tuna and mackerel into your diet. Not a seafood lover? No problem! Nuts, pasture-raised eggs and chia seeds are also good sources of omega-3s. If you prefer supplements, Dr. Wong recommends taking an omega-3 supplement containing at least 2 grams of purified omega-3s daily. One to try: Now Omega-3, 2000 mg.
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The best eye drops for dry eye syndrome self-care
You can increase the efficacy of these home treatments with quality eye drops, or artificial tears. “Different patients respond better to different ingredients, so you might need to try a few types before you find one that works for you,” Dr. Boparai says.
The experts we spoke to recommend using preservative-free eyedrops. It’s also smart to look for eye drops containing hyaluronic acid (HA) and carboxymethyl-cellulose. HA lubricates the eyes and prevents tear evaporation, while carboxymethyl-cellulose protects against eye irritation.
“I typically recommend Blink and Oasis eye drops for my patients,” says Dr. Wong. “[Both brands] contain low or non-existent preservatives and lack benzalkonium chloride (BAK), which is a known ocular surface irritant.” Try: Blink Preservative-Free Dry Eye Lubricating Eye Drops.
