If your eyes burn, itch or feel gritty, you may have dry eye syndrome. This is typically caused by a low production of tears or low-quality tears.
Many substances and situations can cause dry eyes, such as the medication you’re taking, the time spent staring at your phone or computer without blinking, exposure to smoke or dry air, wearing contact lenses or aging. No matter the cause, it feels pretty terrible.
If you're stuck at home and social distancing in order to keep yourself and others safe, worry not — you can still find relief from your unpleasant symptoms. In addition to using artificial tears and ocular lubricants, you may want to try these at-home remedies with products or items you may have in your cupboard.
One way to produce higher quality tears is to keep your eyelids clean. You can do this by using a gentle cleanser, such as baby shampoo, and rubbing a small amount between your fingertips until it becomes frothy. Simply close your eyes and gently massage the soap into the base of your eyelids, right by your eyelashes, and then rinse with warm water while keeping your eyes closed.
Pay particular attention to the areas with makeup or facial creams that could enter the tear film and potentially irritate your eyes. Follow the eyelid wash with a warm compress (see below) to help your eyes regain moisture.
Repeat this process morning and night to relieve dry eye symptoms.
A warm compress increases circulation to the eye area and stimulates tear production. This method also soothes your eye irritation by releasing oils that may have accumulated in the glands of your eyelid, thus improving tear quality.
Instructions: Prepare a bowl with warm water. Then soak a clean, lint-free cloth in the water, wring it out and place it over your eyes for a maximum of ten minutes. If the compress cools down, soak it once again in the warm water. Do this several times a day for a few days until your eyes feel better.
Add Omega-3 to Your Diet
Those lacking essential fatty acids in their diet are prone to developing dry eye syndrome. Studies show that consuming omega-3 fatty acids may stimulate tear production and create quality tears that lubricate your eyes more effectively. Consider supplementing your diet with omega-3 fatty acids, which are naturally found in foods like salmon, sardines, anchovies, and flax seeds. Taking fish oil capsules or other omega-3 tablets also works really well.
Virgin coconut oil is great for those with dry eyes, as it creates a protective layer over the tear film layers, resulting in reduced evaporation. Furthermore, coconut oil has antibacterial, antifungal, antimicrobial, anti-parasitic, antiviral and anti-inflammatory properties. All you need to do is soak a cotton ball in coconut oil and place it on your closed eyelid. Do this several times a day until your eyes feel better.
Increase Caffeine Intake
Studies indicate that caffeine may alleviate dry eye by increasing production in the tear glands. Just make sure you're careful when consuming caffeine, as it can lead to jitters, irritability and insomnia, particularly if you're sensitive to caffeine, or if consumed in high quantities.
The participants in one study consumed capsules with 200 mg to 600 mg of caffeine (or 2-6 cups of coffee), depending on their weight.
On the other hand, caffeine in some people may act as a mild diuretic, which means they generally pass more water, possibly making the dry eye worse.
Change Your Environment
You may need to change your environment to prevent or alleviate dry eye, as dry air, high winds, dust, smoke, pollution and air conditioning can lead to temporary eye dryness. Consider using a cold-mist humidifier and avoid sitting directly in front of air conditioners or fans.
When outdoors, particularly when it's windy, dusty or there’s the risk of high levels of UV exposure, wear wraparound sunglasses to protect your eyes and decrease the chance of debris entering the eyes. Additionally, the front of your eyes has a protective layer called the conjunctiva, which can become red and inflamed when exposed to high levels of UV light or dust. Wearing good quality sunglasses will further prevent the eyes from experiencing those dry and irritating feelings.
Dry eye syndrome can cause another condition called photophobia, or acute sensitivity to light. By wearing sunglasses, you can further ease your dry eye symptoms.
More tips to prevent or alleviate dry eye symptoms
By deliberately blinking, you stimulate the flow of tears which can help keep the moisture on your eyes intact. Though purposeful blinking may look unnatural, it's still worth practicing in order to get used to blinking enough throughout the day — particularly when staring at screens (computer or digital devices) for extended periods.
Reduce Alcohol Consumption
Drinking alcohol can dehydrate your body, which then affects the quality of your tears. Consider limiting your alcohol intake, or eliminate it entirely, and see whether there's a correlation between your alcohol consumption and dry eyes.
Cigarette smoking can double the risk of developing dry eye syndrome. Cigarette smoke is harmful to the eyes as it has more than 7,000 chemicals, all of which can irritate eyes. Furthermore, smoking can impact the composition of your tears.
If you're a smoker, consider quitting. If you're a non-smoker, avoid environments where there is an abundance of heavy smoking.
Drink More Water
Last but not least: drink more water! Staying well-hydrated is good for your eyes and is critical for manufacturing healthy tears, clearing out debris, blinking and seeing comfortably.
Make sure you drink 8-10 glasses of water a day for eye health, and of course, overall general physical wellbeing.
At-home remedies can alleviate mild and temporary instances of the condition. If the symptoms persist or worsen, contact The Dry Eye Center at Pacific Rims Optometry to speak with Dr. Selena Chan.
The Dry Eye Center at Pacific Rims Optometry is committed to helping you manage your long-term eye health. We serve patients from San Francisco, Oakland, Berkeley, San Mateo, and throughout California.