7 good habits for managing dry eyes

Discover 7 effective habits for managing dry eyes, including limiting screen time, ensuring sound sleep, and maintaining a healthy diet. Break free from discomfort and let your eyes shine with clarity.

Have you ever found yourself constantly battling the discomfort of dry eyes despite having tried every eye drop on the store shelf? If so, you’re not alone. The frustration of persistent dry eyes might be linked to several common causes. In this article, we will delve into these common causes of dry eyes and provide some good habits for managing dry eyes, helping you break free from the cycle of discomfort.

Habits for managing dry eyes

Dry eye disease (DED), commonly known as dry eyes, is a prevalent condition characterized by insufficient lubrication from tears or rapid tear evaporation. Individuals with dry eyes often experience discomfort, itching, or stinging sensations. Symptoms may include redness, a sensation of a foreign body or sand in the eyes, and even excessive tearing running down the cheeks.1

The management of dry eye depends on addressing the underlying cause of the condition, which can range from environmental factors to medical conditions.² Some common causes may be managed by making changes you can easily implement. Here are 7 good habits for managing dry eyes:

1.   Limit excessive screen time

Many individuals suffering from dry, irritated eyes can attribute their discomfort to excessive digital screen use. In this digital age, smartphones and constant screen exposure have become integral to our lives. Prolonged screen time often leads to reduced blinking frequency, causing tear film evaporation. To combat this, some good habits include reducing screen time, taking regular breaks, and practicing the 20-20 rule. (For every 20 minutes, you should take a 20-second break)

2.   Mindful of contact lens care

Many contact lens wearers experience dry eyes. Contact lenses alter the natural tear film on your eyes, which maintains moisture and comfort. The tear layer in front of the lens becomes less stable, making it prone to breaking apart after blinking. Unlike your eye, contact lenses lack natural wetness, leading to increased friction and sensations of dryness and discomfort. If you wear contact lenses, some good habits for managing dry eyes include regularly using artificial tears to rewet the lens, managing wear time, ensuring proper lens cleaning, or even choosing lenses specifically designed for dry eyes.

3.   Avoid exposure to wind, dry air, and drafts

Windy conditions, air conditioning, drafts, and the gentle breeze from blowing fans can escalate tear evaporation, leaving your eyes feeling dry and uncomfortable. However, you can take proactive steps to counteract these common culprits and foster a more soothing environment for your eyes.

When venturing outdoors, especially on windy days, don a pair of wide-wrapping sunglasses. This not only shields your eyes from the direct impact of wind but also provides an additional barrier against dry eye-causing irritants. Indoors, be mindful of the drafts caused by heaters or fans, as they can contribute to dryness. Position yourself away from direct airflow and, if possible, adjust the settings to minimize the impact on your eyes. Dry air can exacerbate the symptoms of dry eyes. Managing indoor humidity is another key strategy. You can turn down the heater to reduce drafts and maintain a comfortable level of humidity in your living or working space.

4.   Choosing the right eye drop

The plethora of eye drops on the market can be overwhelming. Understand and choose an appropriate eye drop for you. While it is easy to get artificial tears over the counter, be cautious of preservatives like benzalkonium chloride (BAK), which may exacerbate dry eye symptoms. Choose preservative-free options and those without BAK. Additionally, some drops are more effective for certain conditions. Some drops contain lipids that better address tear evaporation, while others can more effectively treat inflammation. Many of these treatments may be prescription-only.

5.   Having a good night’s sleep

Inadequate sleep can lead to dry eyes, especially for contact lens wearers. Lack of sleep not only leaves you feeling fatigued but can also have a direct impact on the composition of your tears, diminishing their effectiveness in keeping your eyes adequately moisturized.3 Some could improve the symptoms of their dry eyes simply by making sure a good habit of going to bed at a regular time and getting sufficient sleep.

For those who wake up with dry eyes, especially if attributed to incomplete eye closure during sleep, there are strategies to manage the condition. Consider incorporating thicker eye drop gels or nighttime ointments into your bedtime routine. These formulations provide prolonged moisture to help ensure your eyes stay lubricated throughout the night. Additionally, sleep aids like sleep masks or eyelid tape can help keep your eyes closed during sleep, minimize exposure to dry air, and prevent tear evaporation. 

These simple yet effective measures can make a substantial difference in alleviating the discomfort associated with waking up to dry eyes.

6.   Good dietary habits and stay hydrated

Maintaining a good diet plays a pivotal role in both your overall health and the well-being of your eyes. Certain foods and beverages that induce inflammation can worsen dry eyes, with alcohol, high sodium, and sugary foods among the culprits, emphasizing the need to minimize their consumption. A deficiency in vitamin A may also contribute to dry eye symptoms.

Instead, focus on a diet rich in nutrients that support tear film and protect the eyes from damage. Incorporating fish, especially salmon and mackerel, into your diet ensures a good supply of omega-3 fatty acids. Fish and seafood additionally offer zinc, selenium, potassium, and other eye health nutrients. Colorful fruits and leafy green vegetables, particularly those high in lutein, zeaxanthin, and beta-carotene, provide essential antioxidants.

Additionally, adequate hydration is crucial for tear production, underscoring the importance of consuming plenty of water or other fluids.

7.   Manage your overall health conditions

Health conditions like autoimmune diseases, diabetes, blepharitis, or infections can lead to inflammation of the eye and decrease tear production, exacerbating dry eyes. Proper management of these conditions can help to prevent worsening dry eye symptoms.

Sometimes, some medications, such as antihistamines, antidepressants, or anti-hypertensives, may lead to dry eyes. You can discuss with your doctor or healthcare professional to see if one of your medications is the root cause and if there is an alternative medication that is not associated with dry eyes.

Conclusion

In sum, effective management of dry eyes necessitates a comprehensive approach that considers individual lifestyle, environmental, and health factors. Tailoring strategies to suit specific needs and cultivating good eye habits for managing dry eyes may significantly alleviate discomfort and enhance eye health, leading to an overall improvement in well-being. Remember, consulting with a healthcare professional is essential for personalized advice and addressing specific underlying health conditions.  Let your eyes shine with comfort and clarity.

 

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1. Rolando, Maurizio, and Jesús Merayo-Lloves. “Management Strategies for Evaporative Dry Eye Disease and Future Perspective.” Current eye research vol. 47,6 (2022): 813-823. doi:10.1080/02713683.2022.2039205.
2. Akpek, Esen K et al. “Dry Eye Syndrome Preferred Practice Pattern®.” Ophthalmology vol. 126,1 (2019): P286-P334. doi:10.1016/j.ophtha.2018.10.023. 
3. Lee, Young Bok et al. “Sleep deprivation reduces tear secretion and impairs the tear film.” Investigative ophthalmology & visual science vol. 55,6 3525-31. 15 May. 2014, doi:10.1167/iovs.14-13881.