3.2.2025
Winter is a challenging time not only for our skin but also for our eyes. Heating reduces humidity, while cold wind and frost irritate the surface of the eye, and more frequent exposure to screens makes the problem worse. Many people complain of dry, irritated, and tired eyes. What are the main causes of these problems, and how can they be relieved?
Why Do We Suffer from Dry Eyes in Winter?
The environment often has a significant influence on the development of dry eye syndrome, which is a disorder of tear film formation. In winter, several factors contribute to this problem:
- Low humidity – in rooms with central heating, humidity levels can drop below 30%, disrupting the natural tear film.
- Cold wind – the freezing air outside can contribute to dry eyes and reduced tear production, which may cause irritation.
- Increased screen time – we blink up to 60% less when working on a computer or watching TV, which reduces eye hydration.
- Wearing contact lenses – lenses dry out faster in dry environments.
How to Relieve Your Eyes in Winter
Humidify the Air
Low humidity is one of the main culprits. The optimal humidity in a room should be between 40-60%. The following can help:
- Using humidifiers
- Placing bowls of water near heating sources
- Keeping indoor plants (e.g., ferns)
Use Artificial Tears
Hydrating eye drops without preservatives can help restore the tear film. The best options are those with hyaluronic acid, which effectively moisturizes the eyes.
Ensure Proper Nutrition
A diet rich in omega-3 fatty acids (fish, flaxseeds) promotes the production of high-quality tears. Adequate water intake is also important to avoid dehydration.
The food supplement Gemioptal Herbal may also help prevent dry eyes.
Reduce Screen Time
- Follow the 20-20-20 rule – look at an object at least 6 meters away for 20 seconds every 20 minutes.
- Remind yourself to blink – conscious blinking helps keep the eyes moist.
- Adjust your monitor correctly – it should be slightly lower than eye level so that your eyes remain more relaxed and don’t dry out as quickly.
Protect Your Eyes
- Wear sunglasses – they help prevent wind from drying your eyes and protect against UV rays.
- Avoid direct air exposure – for example, from car fans or hair dryers.
If your dry eyes have been bothering you for a long time or if the symptoms are getting worse, it is better to see an eye doctor who will recommend an appropriate treatment.
