Dry eye syndrome - Self-help advice for dry eye syndrome

There are a number of things you can do to prevent dry eye syndrome or ease your symptoms.

Environmental factors

Certain environments can irritate your eyes. Keep your eyes protected from:

wind
hot air
smoke
dust

Wrap-around glasses may provide good protection. Avoid smoky environments, and if you smoke you should try to stop.

Avoid using eye makeup. Eyeliner and mascara can block the glands in the eyelids and cause the area around your eyes to become inflamed.

Specialised eyewear

Some cases of dry eye disease can be treated using specialised eyewear. These include specially made glasses called moisture chamber spectacles. These wrap around your eyes like goggles, helping to retain moisture and protecting your eyes from irritants.

If your previous contact lenses were causing dry eye disease, special contact lenses are also available. You should discuss various options with your high street optometrist.

Adjust your computer

If you regularly use a computer, make sure your computer workstation is set up correctly to minimise eye strain. Your monitor (screen) should stand at eye level or just below it.

If you are using a computer at work, most employers have a health and safety officer or an occupational health representative who can advise you about this.

You should also make sure that you take breaks away from your computer screen every hour and blink your eyes regularly.

Read more about workplace health and how to sit correctly.

Use a humidifier or air filter

A humidifier at work and home will moisten the surrounding air and can help reduce symptoms of dry eye syndrome. Opening windows for a few minutes on cold days and longer in spring and summer will also help keep air moist and prevent a build-up of mould.

If you work or live in a particularly dusty environment, you may also find it useful to use an air filter.

Keep your eyes clean

Good hygiene will help improve dry eye syndrome, particularly if you have blepharitis (inflammation of the eyelids).

There are three main steps to eyelid hygiene that should be performed once or twice a day:

using a warm compress to make the oil produced by the glands around your eyes more runny
gently massaging your eyelids to push the oil in your tears around the eye
cleaning your eyelids to wipe away any excess oil and remove any crusts, bacteria, dust or grime that might have accumulated

How you can carry out these steps is described below.

Warm compresses

boil water and leave it to cool to a warm temperature
soak a clean flannel or eye pad in the warm water and gently place this over the eyes for around 10 minutes
reheat the compress periodically by soaking it in warm water, ensuring that the flannel does not become cold

Some people find compression with a special microwavable 'eyebag' useful for dry eye syndrome. If you use one of these products, make sure you clean the bag before and after use.

Eyelid massage

gently massage your closed eyes by rolling your little finger in a circular motion
take a cotton wool bud and, with your eyes shut, gently roll the cotton bud downwards on the upper eyelid towards the lashes and edges of the eyelids
repeat this process along the whole width of the upper and lower eyelids

This process may cause your eyes to become slightly irritated at first, a bit like getting soap in your eyes, but this is normal and should get better with time.

Lid margin hygiene

Various eyelid-cleaning solutions are available commercially, or you can try making one at home.

For a home-made solution, fill a bowl with boiled water and allow it to cool to a warm temperature. Then add either a few drops of baby shampoo or tea tree shampoo, or a teaspoon of bicarbonate of soda.

Once you have made a cleaning solution:

soak some clean cotton wool in the solution and remove crustiness from around the eyelids, paying special attention to the eyelashes
repeat this process if necessary using a clean piece of cotton wool
dip a clean cotton bud into the solution and gently clean the edges of the eyelids by wiping the cotton bud along the bases and lengths of the lashes

Diet

There is some evidence to suggest that a diet high in omega-3 fats can help improve dry eye syndrome.

The best sources of omega-3s are oily fish, such as:

mackerel
salmon
sardines
herring
fresh or frozen tuna (not canned, as the canning process sometimes removes the beneficial oils)

Aim to eat at least two portions of fish a week, one of which should be oily fish.

You can also get omega-3s from various nuts and seeds, vegetable oils, soya and soya products, and green leafy vegetables.