Winter can be tough on our bodies, and our eyes are no exception. Cold temperatures, dry indoor heat, and lower humidity can contribute to uncomfortable or harmful eye conditions. From dry eyes to increased sensitivity to sunlight reflecting off snow, extra steps for winter eye care can help maintain eye health throughout the season. Here, we’ll explore essential winter eye care tips recommended by Centre for Sight, ensuring you’re prepared to protect your vision all winter.

Winter weather can introduce a host of new challenges for eye health, with colder temperatures, lower humidity, and indoor heating creating an environment that may lead to dryness, irritation, and increased sensitivity to light. Taking proactive steps to care for your eyes during winter can prevent discomfort and protect your vision long-term.

The combination of cold outdoor air and dry, heated indoor air can lead to moisture loss in your eyes, causing discomfort. When the air is dry, tears evaporate more quickly, leaving your eyes vulnerable to dryness and irritation.

• The Role of Humidity in Eye Health 

Humidity plays an important role in eye moisture. Using a humidifier to add moisture to the air can be beneficial for maintaining optimal eye hydration.

• Indoor Heating and Dry Eyes 

Indoor heating may be necessary during cold months but can worsen dry eye symptoms. Keeping heating at a moderate level and using a humidifier can help mitigate this issue.

In winter, people may feel less thirsty, but staying hydrated is just as crucial as in warmer months. Drinking enough water helps keep eyes hydrated, promoting healthier tear production and reducing the risk of dryness.

Dry eye syndrome can worsen in winter, but there are ways to manage it effectively.

• Using Artificial Tears 

Over-the-counter artificial tears can help alleviate dryness. They provide moisture, which is especially helpful when the air is cold and dry.

• Avoiding Direct Heat Exposure 

Direct exposure to heat from sources like car heaters or blowers can dry out your eyes. Keep the heat directed away from your face, and wear sunglasses to protect your eyes from airflow.

The winter sun, especially when reflecting off snow, can be just as damaging as in summer.

• Snow Glare and UV Damage 

Snow glare can double UV exposure, leading to photokeratitis (a painful, temporary sunburn of the eye). Wearing UV-protected sunglasses can prevent this issue and keep your eyes comfortable outdoors.

• Choosing the Right Sunglasses 

Opt for sunglasses that offer 100% UV protection. Polarised lenses can also be beneficial for reducing glare, especially if you spend time skiing or snowboarding.

Longer indoor hours in winter can lead to increased screen time, which can strain your eyes. Taking regular breaks with the 20-20-20 rule (look at something 20 feet away for 20 seconds every 20 minutes) can help prevent strain.

A humidifier can help add moisture back into the air, which is particularly helpful if you live in a climate with low humidity. Aim to keep indoor humidity between 30-50% for optimal comfort.

Nutrition plays a critical role in keeping your eyes healthy, especially during the winter when our diets might change.

• Key Nutrients for Winter Eye Care 

Vitamins A, C, and E, along with omega-3 fatty acids, are essential for eye health. These nutrients help combat inflammation and support overall vision.

• Foods to Include in Your Winter Diet 

Incorporate leafy greens, carrots, citrus fruits, and fish rich in omega-3s into your diet. These foods help provide the necessary vitamins and minerals to maintain eye health during winter.

Winter winds can be harsh and drying for the eyes. Wear glasses or goggles if you’re spending time outdoors to protect your eyes from wind exposure.

Winter sports, like skiing and snowboarding, expose your eyes to higher levels of UV rays and cold air.

Wear wraparound goggles with UV protection to shield your eyes from both the sun and the wind, reducing the risk of photokeratitis and irritation.

Contact lens wearers may experience discomfort in winter. Here’s how to manage it:

Tips for Wearing Contacts in Winter 

Use a rewetting solution to keep your lenses moist. Additionally, avoid wearing contacts in windy or particularly cold conditions without eye protection, as lenses can dry out faster.

• Preventing Eye Infections

Winter can sometimes increase the risk of eye infections due to closer indoor contact with others. Practice good hand hygiene, avoid touching your face frequently, and use clean towels to prevent bacteria from entering the eyes.

• Use Warm Compresses for Eye Relief

If you experience eye irritation, a warm compress can provide relief and encourage natural moisture production, which helps reduce dryness.

• Regular Eye Exams Are Essential

An eye exam can detect early signs of dryness or other issues that may worsen during winter. Schedule a check-up to ensure your vision and eye health are optimal, and consult with an ophthalmologist if winter brings new symptoms.