I started running in my 40s and miss it a lot, even now, since my stroke 16 years ago. I often got a “runner’s high,” which is a state of euphoria, that is, a sense of well-being and mood-boosting response that lasted only one or two. But while it was happening, it felt like anything was possible. I also got dry eyes, only in the winter.
I ran in all 4 seasons, even the bleakest, dreary winter. The change of season is caused by the Earth’s axial tilt. As the Earth orbits the sun, the Northern and Southern Hemispheres tilt toward and away from the sun, creating reversed seasons in the two hemispheres.
This tilt affects day length, temperature, and weather patterns, causing the sequence of spring, summer, fall, and winter every year. I came to detest December 21 until March 20, the official start and end of the winter season because they were the shortest days of daylight in the entire year. And it didn’t help matters that I had dry eyes.
Symptoms of Winter Dry Eyes
- Blurred vision
- Stinging or burning sensation
- Scratchy or gritty feelingÂ
- Redness
- Eye fatigue
- Sensitivity to light
- Reflex tearsÂ
- Difficulty wearing contact lenses
- Discomfort when waking up
- Dryness that interferes with reading or computer screens
The two main causes are the cold, dry air outside and the dry, heated air inside. Dry eyes are much more common and often more severe in winter due to a combination of environmental factors that ramp up tear evaporation, both outdoors and inside.
Outside, the wind and cold increases tear evaporation and cold temperatures can reduce tear production. Eyes may water excessively caused by irritants like dust and smoke are called reflex tearing, but these tears don’t provide adequate lubrication.
Also, the cold air holds less moisture than warm air, causing extremely dry eyes. This causes tears to evaporate more quickly from your eyes. Use a scarf to cover your face in extreme cold and wind, even when you’re watching an event!
Inside, space heaters, heating systems, fireplaces, furnaces, and wood stoves further reduce indoor humidity. Heated air is very drying to eyes and skin. Another factor of indoor activities is watching computer screens and reading to reduce the eyes’ blink rate. Less blinking means less tear distribution across the eyes’ surface. Make a deliberate effort to blink fully and frequently. Partial blinks don’t count!
Also, forced air systems are a factor in dry eyes syndrome. It might be beneficial to run a humidifier in rooms where you spend the most time like the bedroom, office, or kitchen to add moisture back into the air. Clean the humidifier regularly to prevent mold and bacteria. Stay hydrated, too. Drink plenty of water and aim for 8 or more glasses daily. Dehydration worsens dry eyes.Â
Most cases of dry eyes in the winter can be managed with simple at home and over-the-counter remedies. Place a clean, warm washcloth over the closed eyes for 5–10 minutes. This helps stimulate the oil glands in your eyelids, improving the quality of your tears and slowing evaporation. Do this daily, especially before bed.
Also, Artificial Tears can be used to lubricate and provide quick relief. For frequent use (more than 4 times a day) or sensitive eyes, choose preservative-free formulas, often sold in single-use vials, to avoid irritation. Apply throughout the day, not just when you have symptoms.
Lipid-based drops (which contain a small amount of oil) are often best as they help stabilize the protective outer layer of your tear film. Gels or ointments are thicker and provide longer-lasting moisture but may temporarily blur vision, so they are best used just before sleep.Â
If your symptoms are persistent, severe, or do not improve with home remedies, consult an eye care professional, like an optometrist or ophthalmologist. They can recommend prescription drops, specific eyelid cleaning routines, and specialized procedures like punctal plugs, small devices inserted into the tear ducts to block tear drainage, which keeps natural tears on the eye’s surface longer to relieve dry eye symptoms.
Use alternative moisture sources. For example, keep houseplants in every room, like pothos, philodendron, snake plants and ZZ plants, which release moisture. And place water bowls near heat sources. In addition, you might consider leaving the bathroom door open after a shower.
Here’s some other things to do. Omega-3 fatty acids found in fatty fish, like salmon, mackerel, and sardines, and flaxseed, chia seeds, walnuts may improve tear quality. Also, use leafy greens (vitamin A), and carrots and sweet potatoes (Beta-carotine), too.
Here’s some other things to avoid. Alcohol and excessive coffee which is dehydrating, very salty foods, and smoking and secondhand smoke. Rubbing your eyes can cause more irritation, too. Also, direct heat or air conditioning aimed at your face lowers tear quality.
The key is being proactive rather than reactive. Start using artificial tears and humidifiers at the beginning of winter before symptoms become severe.
Your eyes work hard for you every day, so give them a little extra care during harsh winter months will keep them comfortable and healthy!
As Abe Lincoln once said, “My old, withered, dry eyes, are full of tears yet.” The average live span then was about 55. Lincoln was murdered at 56 by James Wilkes Booth. I was in the 5th grade when I learned that fact. Too early, yes?
I digress. Getting back to the topic, you don’t have to be stuck with dry eyes forever. There’s probably a solution!Â
