How the 20-20-20 Rule Can Save Your Eyes: 7 Tips to Tackle Common Winter Problems

How the 20-20-20 Rule Can Save Your Eyes: 7 Tips to Tackle Common Winter Problems

The winter months can be challenging for our eyes because of the cold air, indoor heating, and more time spent on screens. So how can keep our eyes healthy during this time?

As colder months set in, dry eye syndrome becomes a more common and irritating issue. Here's an expert backed guide from Alensa, a contact lens manufacturer, to help you protect your eyes this season.

Shorter days and lower temperatures bring unique problems: itching, light sensitivity, and even excessive tearing. These symptoms stem from:

  • Dry indoor heating that destabilizes the tear film
  • Cold, windy weather accelerating tear evaporation
  • Glare from sunlight reflecting off snow
  • Reduced hydration and screen heavy habits that strain the eye.

"Protecting your eyes during winter isn't just about comfort, it's crucial to avoid long term corneal damage," says Boros Mária, optometrist at Alensa. Tears aren't just for crying, they shield, nourish, and hydrate your eyes. Without them, your eyes become vulnerable to dryness, infections, and inflammation.

7 Winter Eye Care Tips

  • Use a Humidifier: Keep indoor air moist to stabilize tear films and prevent dryness. Clean the humidifier regularly, or try simple DIY solutions to increase humidity.
  • Follow the 20-20-20 Rule: Every 20 minutes, look at something 20 feet (6 meters) away for 20 seconds to reduce screen-induced strain and dryness.
  • Eat for Eye Health: Load up on vitamin A-rich foods like carrots and dark leafy greens. Pair them with healthy fats (e.g., olive oil) to boost nutrient absorption and support clear vision.
  • Use Artificial Tears: Eye drops designed for dryness soothe and replenish moisture. Use them preemptively in dry environments.
  • Wear Winter Sunglasses: UV rays are harmful year-round, and snow glare can irritate eyes. Invest in sunglasses that block UV rays to keep your eyes comfortable and healthy.
  • Increase Omega-3 Intake: Found in fish, nuts, and seeds, Omega 3 fatty acids reduce inflammation and help maintain eye moisture.
  • Alternate Contact Lenses with Glasses: Limit contact lens use to reduce dryness. Keep a pair of glasses on hand for situations when lenses aren't suitable, such as during illnesses or eye irritation.