Comprehensive Guide to At-Home Dry Eye Therapy: From Lifestyle Changes to Effective Treatments
Dry eye syndrome is a common and often uncomfortable condition that occurs when the eyes don’t produce enough tears or the tears evaporate too quickly. This leads to symptoms such as dryness, irritation, burning, redness, and even blurred vision. While it’s important to seek professional care to confirm the diagnosis and get a comprehensive treatment plan including in-office therapies (click here to learn more), there are several at-home therapies that can help manage and alleviate these symptoms effectively. These treatments focus on improving tear production, reducing inflammation, and supporting overall eye health. From simple lifestyle changes to targeted therapies like warm compresses, lubricating eye drops, and omega-3 supplements, a variety of strategies can be used to provide relief. By incorporating these methods into your daily routine, you can significantly reduce dry eye discomfort and improve the quality of your vision and daily activities.
Artificial Tears
Artificial tears are essential for relieving dry eye symptoms, and they come in various formulations to address different needs. Low-viscosity drops provide quick relief but require frequent reapplication, while high-viscosity drops offer longer-lasting moisture for more severe dryness. Preservative-free drops are ideal for frequent use, and those containing electrolytes or lipids support natural tear production and reduce evaporation.
One standout option is Thealoz Duo, as it not only helps ensure that moisture stays on the eye longer, but also helps protect the corneal surface from further damage due to the combination of trehalose and sodium hyaluronate. It is preservative-free, gentle on sensitive eyes, and offers extended relief compared to many other artificial tears, making it a top choice for those with chronic or severe dry eyes.
Warm Compresses
Apply an eyelid heat mask to the closed eyelids for about 10 minutes followed by a gentle massage on the eyelids for 10-15 seconds. The heat helps to soften the oils in the meibomian glands, which can become thickened or solidified due to factors like inflammation or increased screen time. By loosening these oils, the glands are better able to release the oils into the tear film. When the oils are released, they mix with the aqueous layer of the tears and create a more stable tear film. This helps to reduce the evaporation rate of tears, keeping the eyes lubricated for longer, improving comfort and alleviating symptoms such as irritation, burning, and redness associated with dry eyes.
20-20-20 Rule
The "20-20-20 rule" is a helpful strategy for reducing eye strain, particularly for those who spend long hours working on computers or staring at screens. This rule encourages individuals to take a break every 20 minutes by looking at something 20 feet away for at least 20 seconds, which helps reduce strain and prevents the eyes from becoming overly dry due to prolonged focus.
Blinking Exercises
Incorporating blinking exercises can be particularly beneficial for relieving dry eye symptoms. Blinking naturally spreads tears across the surface of the eyes, helping to keep the eyes moist and prevent them from becoming too dry. However, many people tend to blink less frequently and/or incompletely, especially when focusing on tasks like reading, using a computer, or watching television. This reduced blink rate and/or incomplete blinks can contribute to eye dryness and discomfort.
One simple and effective blinking exercise involves the "full blink". To perform this exercise, close your eyes slowly and completely, ensuring that the upper and lower eyelids come together fully, and hold the blink for a second or two before opening your eyes. Repeat this exercise 10 to 15 times, several times a day, particularly when you feel your eyes becoming dry or fatigued. Full blinking helps activate the oil glands in the eyelids and ensures that the tear film is properly spread across the eye's surface.
Omega-3 Supplements
Studies have shown that omega-3 supplementation can improve symptoms of dry eyes, including irritation, redness, and discomfort, by enhancing tear quality and reducing inflammation in the meibomian glands. For those who don't eat enough omega-3-rich foods like fatty fish (salmon, sardines, mackerel), walnuts, or chia seeds, supplements can be a convenient alternative.
It is important to note that re-esterified omega-3 is considered more bioavailable and easier for the body to absorb compared to the more commonly used ethyl ester form found in many standard omega-3 supplements. In their natural state, omega-3s are found in triglyceride form, which is how they exist in whole food sources like fish and certain plant-based foods. When omega-3s are extracted from these sources for supplementation, they can undergo a process where they are first converted into ethyl esters to increase shelf life and concentration. However, this form is not as easily absorbed by the body.
Re-esterification is a process that converts the omega-3s back into their triglyceride form, making them closer to their natural state, which the body can recognize and use more efficiently. Though re-esterified omega-3 supplements may be more expensive than the standard ethyl ester form, the improved bioavailability and effectiveness make them a highly worthwhile investment, especially for those seeking significant relief from dry eyes. At L’Oeil, we carry the re-esterified form exclusively.
Eyelid Hygiene
Cleaning the eyelids regularly with a mild eyelid scrub can also make a significant difference. Eyelid hygiene is crucial for managing dry eyes, as debris, makeup residue, or oils on the eyelids can contribute to irritation and inflammation. Using a gentle, non-irritating lid wipe can help to keep the eyelid margins clean and reduce the risk of meibomian gland dysfunction.
Blephaclean’s antimicrobial properties are a key feature that distinguishes it from other eyelid hygiene products. By effectively cleansing the eyelid area and reducing bacterial growth, it helps prevent infections, minimize inflammation, and promote better tear film quality, all of which contribute to relieving dry eye symptoms and improving eye comfort. This is especially helpful for individuals with ocular rosacea, blepharitis, or allergic reactions that can be triggered by bacterial irritants.
Despite its antibacterial action, Blephaclean is designed to be gentle and non-irritating. The wipes are free of preservatives, alcohol, and fragrances, making them safe for people with sensitive skin or those prone to allergic reactions. This ensures that the antibacterial properties are delivered without causing further irritation or discomfort.
Environmental Factors
Environmental adjustments can also have a positive impact on dry eyes. Dry indoor air, especially in winter months or air-conditioned spaces, can exacerbate dryness. Using a humidifier in your home or office can help increase moisture in the air, making it less likely for your eyes to dry out. Avoid direct airflow from fans, air conditioning units, or heaters, as this can contribute to the evaporation of tears.
Stay Hydrated
Staying hydrated is a simple but important step in managing dry eyes. Drinking plenty of water helps maintain the overall moisture balance in your body, which can have a direct effect on the tear production in your eyes.
Get Enough Sleep
Adequate sleep is essential for overall health, and it plays a key role in maintaining the health of your eyes. During sleep, the eyes naturally rehydrate and repair any damage caused by dryness throughout the day. Aim for 7-9 hours of quality sleep per night to give your eyes time to rest and recover.
Makeup, Cleansers, and Creams for Sensitive Eyes
Wearing makeup with dry eyes is possible, but it requires careful selection of products and mindful application. It is important to choose products that are gentle and free of harsh chemicals or fragrances that can trigger discomfort. For those with dry eyes and thinning lashes, an eyelash serum free from irritating chemicals can help nourish and condition the lashes. Strong, healthy lashes can help shield the eyes from environmental irritants, adding an extra layer of protection to your sensitive eyes. Make sure to practice good hygiene, remove makeup thoroughly, and opt for makeup formulas designed specifically for sensitive eyes to minimize discomfort and protect your ocular health.
At L’Oeil, we offer a range of high-end beauty products that are specifically made for sensitive eyes including serum-containing mascaras, hydrating creams, make-up removers, eyeliners, eyeshadows, and more! Visit us in store to learn more.
