This is exactly how you can get rid of your painful dry eyes WITHOUT drugs or surgery – and why our world-leading ophthalmologist believes this everyday habit is to blame

Noticed a tinge of redness in your eyes? A sore or gritty feeling when blinking? Difficulty reading – especially at the end of a long day?

If so, you may be suffering from dry eye – a painful condition that troubles more than a quarter of the UK’s over-50 population.

Caused when the eye is unable to produce enough tears, it’s a condition that can cause damage – and even blindness – if left untreated.

And while it can affect anyone of any age, contact lens wearers, older adults and women approaching menopause are particularly at risk.

Cases are on the rise in recent decades, with excessive screen-time, abrasive make-up wipes, increased environmental pollution and low humidity all potential triggers, according to researchers.

But while, in extreme cases, dry eye disease (DED) requires surgery to repair, damage is not inevitable, say experts.

By following a set of simple rules and guidelines, you can soothe and prevent dryness-causing damage from your own home.

So, from bedroom essentials to eye-repairing supplements, here’s how to reduce your dry eye symptoms – without going under the knife – from some of Britain’s top experts.

Stay hydrated

Drinking enough water is crucial to staving off dry eye symptoms, says Samer Hamada, consultant ophthalmic surgeon and founder of the Eye Clinic London – but not for the reason you may think.

Meibomian gland dysfunction (MGD) is one of the most common causes of dry eye disease, occurring when the glands in the eyelids can’t produce enough oil to coat the tears. 

The inflammatory condition can be caused by ageing, hormonal changes, certain medications and poor eyelid hygiene, amongst other things. 

Drinking water helps soothe MGD in two ways, says Mr Hamada. First, better hydration means the body is better able to produce tears.

But being hydrated can also help reduce inflammation more generally. 

‘Being hydrated means our cells can function in an optimised environment and aren’t being put under undue stress,’ he explained.

‘As a result, making sure you’re consuming enough water will help reduce the level of inflammation in the eye, and reduce dry eye symptoms as a result.’

Adults should drink a recommended eight to 10 cups of water a day, according to the NHS.

But dry eye sufferers should also be wary of the amount of caffeinated drinks they consume, says Mr Hamada – as these can also further dehydrate the body.

‘Coffee and alcohol will dry out your eyes, so avoid excessive amounts of them.’

Supplement with omega-3 and vitamin D

Essential fatty acids – such as omega-3 and omega-6 – are crucial for our cell health, and, says Mr Hamada, are particularly important for preventing dry eye.

Studies have shown the importance of omega-3 fatty acids in preventing age-related vision loss and and cataracts.

And recent research from the Brigham and Women’s Hospital in Boston, Massachusetts, found that participants who consumed the most omega-3 fatty acids had a 17 per cent lower risk of suffering from dry eyes compared to those who consumed little to none.

The body is unable to produce these fatty acids on its own, so humans need to get them from dietary sources or supplements.

‘Eating two to three portions of oily fish – such as salmon, mackerel and sardines – a week is very good for dry eyes,’ says Mr Hamada.

‘Those who don’t eat fish can also get omega-3 acids through flax seed oils, chia seeds and walnuts.

‘Or, take an omega-3 supplements, which are widely available.’

Vitamin D supplements are also crucial for preventing dry eyes, says Mr Hamada – particularly in the UK, where insufficient sunlight during the winter months leaves almost all adults deficient in the essential vitamin.

‘Recent studies have shown that even those who are getting the recommended amount of Vitamin D in their diet aren’t consuming enough to stop dry eyes,’ he explained.

‘To help with healing dry eye, you should really be taking extra supplements,’

To delay ageing of the eye more generally, adds Mr Hamada, make sure you’re also getting enough antioxidants in your diet – molecules that protect your cells by preventing DNA damage.

‘Berries, chillis, green tea and dark chocolate are all full of antioxidants, which will help protect the eye from a host of age-related problems,’ he said.

‘Foods high in vitamin A, like carrots, sweet potato, squash, spinach – or practically anything dark green – and eggs, are also very good for your eyes.’ he said.

Limit screen time

Excessive screen time is a common cause of dry eyes, says Mr Hamada – particularly in younger adults and children.

‘When we’re looking at screens, we don’t blink enough, which dries out the eyes so quickly,’ he explained.

‘We need to be reducing the likelihood of digital eye strain – whether in an office or at home.’

To do this, says Mr Hamada, start by reducing screen brightness as much as possible, as well as ensuring you’re sitting at an appropriate distance from your computer or phone.

Also make sure to wear prescription glasses, if you need them.

Then, to help the eyes blink more normally, take more natural breaks – at least once an hour, stop, look away and blink 20 times, says Mr Hamada.

‘Relaxing the vision muscles and blinking forcefully will help the eyes lubricate by squeezing the oily glands,’ he said.

‘But taking a break from screens is a must – and it’s worse on a phone than on a computer.’

Likewise, limit your blue light exposure – particularly at night. 

While not inherently bad for the eye, blue light – such as that emitted by digital screens – has been shown to interfere with the body’s production of sleep hormone melatonin.

‘Blue light is not friendly to the eye and increases eye fatigue. It also has been shown to stop you from getting to sleep at night, so be wary of too much screen time before bed,’ says Mr Hamada.

‘You need to rest your eyes for at least seven to eight hours a day, and not getting enough sleep can leave the eyes tired and dry off the bat.

‘When you don’t close your eyes enough, the tearfilm evaporates. It also puts additional stress on the body, which we know contributes to inflammation, which will further exacerbate dry eye symptoms.’

Prep your home environment

While you might have less control over your office or workplace, there are easy adjustments you can make to your home to help improve dry eyes, say experts.

‘Good ventilation and humidity levels are key for keeping your eyes well lubricated,’ says Mr Hamada.

‘The optimal humidity of a room is 40 to 60 per cent, otherwise the air can dry your eyes out – and this is worse in air-conditioned environments, or places where the central heating is on.

‘This is why some people find their eyes improve in tropical places, where the humidity is naturally quite high.’

But you don’t need to book a Caribbean holiday to help your eye health.

Instead, says Mr Hamada, simply invest in a humidifier.

Humidifiers are devices that add moisture to the air in indoor spaces. They tend to range in price from around £100 to £600. 

 ‘You can put it next your bed at night to help improve dry eyes as you sleep,’ says Mr Hamada.

‘It’s also important to make sure your house is well ventilated, even in winter, by regularly opening your windows.’

Be careful taking off make-up

For women, years of putting on and taking off make-up can often block up the tear gland, leading to dry eyes, according to optometrist Nicola Alexander-Cross.

This problem can also be worsened by the arrival of the menopause, which studies show affects the tear glands, leading to faster evaporation and reduced lubrication on the eye’s surface.

‘Women who have been lining their waterline for years, and then applying mascara and powder eyeshadow, can really have clogged those glands,’ she explained.

‘Makeup removers can also be full of nasty things – whether that’s preservatives, or waxes that cause further buildup.’

To prevent further damage, and unclog pores, try swapping to eye doctor-approved makeup wipes or micellar waters, says Ms Alexander-Cross – and stop lining the waterline.

‘Use eyeliner above the lashes instead, and go for tubing mascara and cream-based eyeshadows rather than products that can flake off into the eye,’ she said.

To help clear out the glands, experts also recommend heated pads or eye masks that can be worn in bed.

‘That bit of heat can unclog the glands and let the oil flow again,’ said Ms Alexander-Cross.

‘An eye mask can also help your eyes rest by keeping them closed – as many of us don’t fully close our eyes as we sleep.’

Try light therapy

For those with moderate to advanced dry eye symptoms – such as extreme light sensitivity, excessive eye watering and irritation – simple lifestyle changes may not be enough to see improvement.

These patients – as well as those for whom an eyelid gland issue is causing their symptoms – may want to look into light therapy, says Mr Hamada.

Using targeted light pulses on the skin around the eye, intense pulsed light therapy (IPL) uses heat to help melt and liquify the thickened, toothpaste-like oil obstructing the tear glands. 

IPL also helps reduce inflammation by closing abnormal, dilated blood vessels around the eyes.  

But the best way to avoid dry eyes is to prevent them from developing in the first place, say both experts.

‘If you’re still in your 20s or 30s, it’s really the time now to set a really good routine,’ said Ms Alexander-Cross.

‘Go through your makeup bag, start taking the right supplements, and get used to doing regular blinking exercises.’

Adds Mr Hamada: ‘Don’t wait for dry eye disease to hit hard – develop good habits early. It’s a mindset that we need to change.’