Top 10 tips for dry eye relief

Why might we get dry eyes?

Dry eye syndrome usually happens when your eyes lack moisture. This may be because your eyes are not making enough tears, or they're drying up too quickly.

Dr Diane Hilal-Campo, an Ophthalmologist, based in New York City, USA says: "Rapid tear evaporation might mean a problem with the tiny glands behind your eyelashes (meibomian glands) which produce an oil (meibum) to prevent this. Ageing also reduces tear production and meibum oil, leading to drier eyes."

Refractive Surgeon, Dr Michael Brusco, Medical Director of Brusco Vision, Washington DC, USA explains: "Evaporative dry eye can stem from inflammation of the eyelids (blepharitis), or some autoimmune conditions such as Sjögren's or Lupus."

What are the symptoms of dry eyes?

According to Dr Meenal Agarwal, an optometrist from Ontario, Canada, and host of the Uncover Your Eyes podcast, people with dry eye syndrome usually have the following symptoms:

"Other symptoms include mucous discharge - often referred to as "sleep" or "eye gunk" - a sensation of something being in the eyes, eyestrain, itching, and light sensitivity," she says. "Additionally, people with dry eyes may have blurred vision and intolerance to contact lens wear."

Hilal-Campo adds: "You may also find it more difficult to drive at night."

What home remedies can treat dry eyes?

Our experts agree that the key to managing dry eyes starts at home.

Agarwal advises that home remedies are often best for treating dry eyes. Although over-the-counter lubricating eye drops - known as artificial tears - can provide temporary relief for mild to moderate dry eye symptoms, they won't always address the root cause of the condition.

"Some drops may also contain preservatives that can irritate the eyes and decongestants that can cause rebound redness," she says. "I usually recommend preservative-free options, which help stabilise the tear film and reduce inflammation."

1. Use a warm compress

Placing a warm compress - for example, a flannel - against your eye area is one of the best dry eye remedies, and can even help activate the oil production in your eyes.

2. Clean your eyelids

Gently cleaning your eyelids and lashes in the morning removes harmful debris and bacteria that can trigger inflammation. This simple routine helps prevent clogged oils and reduce dry eye discomfort.

Hilal-Campo warns that failure to clean makeup brushes and using out-of-date cosmetics could cause bacterial infections.

"Applying makeup to the waterline may block, damage, and even destroy the meibomian glands," she explains. "Once destroyed, they cannot be healed or treated."

3. Manage air quality

Add moisture to the air around your home to encourage eye hydration. If your budget allows, Hilal-Campo recommends getting a humidifier.

Dr Jovi Boparai, Ophthalmic Surgeon, CorneaCare, Philadelphia, USA adds that an air purifier can keep your home air clean from pathogens, pollution, pollen and dander. This can help protect your eyes from irritation.

4. Eat healthily

Eating a diet with plenty of omega-3 fatty acids can boost the oil production in your meibomian glands. Good sources of omega-3 include:

"A diet rich in vitamins, minerals, micronutrients and essential fatty acids, is crucial to forming a strong tear film," says Boparai. "This will help fend off dry eye symptoms."

5. Sleep well

A good night's rest is vital for your well-being - and it's equally important for eye health.

Agarwal says: "During sleep, your eyes produce essential tear film components, allowing them to recover and repair. Aim for 7-9 hours of sleep each night to support healthy eye function."

Boparai recommends avoiding sleeping under - or in front of - a fan, air conditioning unit or air vent, as moving air can lead to developing dry eyes overnight.

6. Limit screen time

In today's digital world, screens dominate our lives - whether we're scrolling through social media or working on a computer. However, too much screen time can lead to eye strain, so it's important to reduce this.

Brusco warns that one of the main causes of dry eyes is too much screen time.

"Even when your tear production is normal, and there are no issues with the special protective oils on the eye," he says. "If someone is staring for prolonged periods of time - for example, at a computer screen - this will cause the eyes to dry out."

7. Keep blinking

Blinking is one of the most natural ways to keep your eyes moist and lubricated.

"Blinking helps to distribute tears across the eye exterior (ocular surface). When you blink too little for long periods - for example, when you're staring at a screen or driving - your tears are not being spread out as much as they should be."

Brusco says that the average blink rate is once every 3-4 seconds. When staring at a phone or computer screen, we blink far less often causing those tears to evaporate.

8. Get exercise

Doing 30 minutes of exercise most days of the week isn't just great for your overall health - it's also good for your eyes.

Agarwal says: "Regular physical activity stimulates tear production and enhances blood flow to the eyes. Improved circulation delivers essential nutrients and oxygen, reducing inflammation and helping to prevent dryness."

9. Stay hydrated

Most of us should aim to drink 6-8 glasses of water a day to keep our bodies well-hydrated.

"Drinking the recommended amount of healthy fluids is key for maintaining tear production," advises Agarwal. "Drink plenty of water throughout the day to keep your body and eyes hydrated."

10. Wear sunglasses

Putting on a pair of sunglasses can give extra protection for your eyes.

Agarwal explains that wearing sunglasses outdoors can safeguard your eyes from harmful UV rays. They can also shield them from wind and dust.

When should you seek medical attention for dry eyes?

If dry eye symptoms persist - despite all of the above remedies - it's best to see your doctor.

Sometimes a medical condition or medicines you are taking for them may affect your eyes. Agarwal explains that certain medicines like antihistamines and antidepressants can also affect your eyes' natural tear production - as can hormonal changes from menopause or pregnancy. You should speak to your doctor about what is best to do in these situations.

Boparai concludes by saying:

"Many people will experience dry eyes at various times in their life. But if the symptoms become more regular - and impact your daily activities - it’s time to book a chat with your optician or doctor."