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5 Tips to Prevent Dry Eye During Sleep

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A person sitting on a bed rubbing their eye in discomfort illustrating dry eye issues in the morning.

Waking up with dry eyes is more than a minor annoyance—it’s a frustrating way to start your day, affecting everything from your comfort to your productivity. 

Dry eyes in the morning are often caused by an imbalance in your tear film, and addressing this imbalance is key to finding relief. Dry eyes bring along a host of other symptoms including irritation, burning, blurry vision, and more, making this morning’s annoyance even more unbearable.

To combat morning dryness, focus on: 

  • Optimizing your sleep environment
  • Maintaining eyelid hygiene
  • Incorporating targeted treatments
  • Adjusting your lifestyle and diet
  • Managing screen time 

Optimize Your Sleep Environment

Creating a comfortable sleep environment is essential for preventing dry eyes. Consider these adjustments:

  • Use a humidifier: Keep the air moist, especially during dry or winter months, to reduce eye irritation.
  • Avoid airflow: Direct airflow from fans or air conditioners can evaporate moisture from your eyes. Redirect or turn off these devices during sleep.
  • Close windows: Prevent drafts and reduce exposure to allergens like pollen or dust that can exacerbate dryness.

Adding a sleep mask to your routine can further help retain moisture and protect your eyes from drying out overnight. Sleep masks can create a protective barrier, helping your eyes stay hydrated throughout the night, making them a simple yet effective addition to your bedtime routine.

Address Sleep-Related Factors

The way you sleep can impact your eye health. For instance, sleeping on your stomach can press your face into the pillow, restricting airflow around your eyes. Additionally:

  • Ensure full eye closure: If your eyes don’t close completely while sleeping, you may experience nocturnal lagophthalmos. This condition can lead to severe dryness. Speak with your optometrist about solutions such as moisture goggles or sleep masks.
  • Focus on quality sleep: Insufficient rest prevents your eyes from regenerating and repairing, leading to morning dryness. Aim for 7–9 hours of uninterrupted sleep each night.

Quality sleep plays a significant role in overall eye health. Establishing a consistent bedtime routine and minimizing disruptions, such as avoiding screens before bed, can improve your sleep quality and reduce dry eye symptoms.

Maintain Proper Eyelid Hygiene

Eyelid hygiene is a simple yet effective way to help manage and prevent dry eyes. Regular cleaning helps reduce inflammation and remove debris that can block glands. Try:

  • Using a mild eyelid cleanser recommended by your optometrist
  • Gently massaging your eyelids to stimulate tear production

These steps can make a significant difference in reducing irritation and promoting healthy tear film balance. Additionally, incorporating warm compresses into your routine can help open clogged glands, further improving tear quality and reducing dryness.

Close up of a person's face showing one red irritated eye and one clear eye highlighting dry eye symptoms and treatment.

Incorporate Targeted Treatments

Incorporating targeted treatments into your dry eye care routine can provide long-lasting relief by addressing the underlying causes of dryness and improving tear production and quality, including:

Adjust Your Lifestyle & Diet

Simple lifestyle changes can have a profound impact on your eye health. Incorporate these tips into your daily routine:

  • Hydrate: Drink plenty of water throughout the day to stay hydrated and support tear production.
  • Eat omega-3-rich foods: Foods like fatty fish, walnuts, and flaxseeds promote healthy tear film production.
  • Avoid smoking: Smoking worsens inflammation and can significantly aggravate dry eye symptoms. 
  • Wear sunglasses: Protect your eyes from wind, sunlight, and other environmental factors that can dry them out with sunglasses.
  • Consider switching to glasses: Contact lenses may exacerbate dryness by reducing oxygen supply to the cornea and disrupting the natural tear film. However, there are options available for people with dry eyes to continue wearing contact lenses.

In addition, including leafy greens, carrots, and other vitamin-rich foods in your diet supports overall eye health.

Bonus Tip: Manage Screen Time

Extended screen use can exacerbate dry eye symptoms due to reduced blinking. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. This habit helps refresh your eyes and minimizes strain. Creating a workspace with proper lighting and an ergonomic setup can also reduce eye strain.

Experienced Care for Your Eyes

At Higgins Brothers’ Vision Care, we believe in providing holistic solutions to manage and prevent dry eyes. From in-office therapies to personalized lifestyle recommendations, we’re here to help.

Don’t let dry eyes disrupt your life. Book an appointment with us today and discover the relief you deserve. Together, we’ll create a plan tailored to your needs.

Dr. Donald J. Higgins

Written by Dr. Donald J. Higgins

Dr. Donald J. Higgins is the founder and Medical Director of the Dry Eye Treatment Center of Connecticut, a clinic specializing in diagnosing and treating dry eye disease. This clinic features Tear Lab, Oculus with Crystal Dry Eye Report, Equinox LLLT, Lipiflow, and Lumenis OptiLight treatments.

Dr. Higgins decided to become an eye doctor his junior year in high school and has never looked back. In his undergraduate studies, Dr. Higgins received the Trustees Prize in Science, the highest award presented to a science student. He graduated from Boston College in 1978 and began attending the New England College of Optometry. After graduating in 1982, he returned to his hometown of Plainville and has been in private practice ever since.

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