Get Your Eyes Ready for Winter Weather
The winter season tends to be the driest time of year in many places around the world. When the temperatures drop and everyone turns on their heaters, there's not a lot of moisture in the air. And, that's just the indoor environment. Outdoors the weather can be harsh with freezing temperatures, blowing wind, and extra UV light coming off of ice and snow.
This is a really tough environment for anyone who suffers from dry eyes. I want to go over three tips that you can use this winter to keep your eyes feeling moisturized and comfortable. And, I think you'll be a little bit surprised with the third tip.
Tip #1) Use A Gel Artificial Tear Or Ointment At Bedtime
It's nice to have that extra moisturizing gel in your eyes while you're sleeping in the winter. When the air is so dry it is easy for your eyes to dry out too. The gel or ointment keeps your eyes hydrated while you're asleep, so you wake up feeling moisturized.
Wait until just before you go to bed to use these thicker lubricants. With the ointment, spread a little bit onto your fingertip. Then, look up and rub the ointment onto the white of the eye. A couple of brands of ointment that I like are Refresh PM or Systane Nighttime. Once the ointment is in your eye it'll cause your vision to be blurry like you're looking through Vaseline.
If you don't like having something that thick in your eyes, you can opt for a gel drop. These aren't quite as thick as an ointment, but they are still very hydrating and easy to instill in your eyes. You simply drop the gel into your eye as you would an artificial tear. Most brands have a gel drop in their line of tears like Refresh, Systane, Soothe, Blink, and TheraTears. However, they all also contain preservatives. If you are looking for a gel drop that is also preservative-free, then Refresh Celluvisc is the only answer.
Celluvisc link: REFRESH® CELLUVISC® (30 count) (myeyestore.com)
Tip #2) Watch What You're Drinking This Time Of Year
Have you increased your caffeine intake because you're finding it hard to keep up by the end of the day? Or have you been staying up later because of online shopping or family engagements with the holidays?
Too much caffeine can make it hard for you to get the rest you need once you do get into bed. Caffeine stays in your system long after you've finished that cup of coffee. Set a caffeine curfew for a time after which you will not drink any caffeine for the day. Drinking caffeine even 6 hours before bedtime can disrupt your sleep. Your eyes require 7 - 9 hours of rest each night to feel great the next day.
Drink more water. Your eyes need water to produce tears. If your body is chronically dehydrated, your eyes won't have the building blocks they need to produce healthy tears. So, the more water you drink, the better your eyes will feel. A good rule of thumb is to take your weight in pounds and divide that in half. Drink that many ounces of water every day. It's a great idea to keep a cup or a water bottle right by your desk. That way, you can always sip at it all day long water.
Tip #3) Get Some Blue Light Exposure
I told you that you might be shocked at this last tip. Everyone's been telling you to avoid blue light. Perhaps you even have blue light blocking glasses or a filter on your computer. Yes, you don't want too much blue light.
But... blue light is actually very good for your body at the right time. It's blue light that sets our circadian rhythms. You want to have blue light exposure in the mornings. The blue light gives our body the signal to wake up and it helps with our mood. It sets our daily rhythms every single day.
If you live in a climate where blue light is hard to come by this time of year, try a lightbox. Using a lightbox in the morning will give your body the proper signals to set its Circadian rhythm. Just set it up near you while you are getting ready for work. It is best to get this light exposure in the morning to set yourself upright. I like the Verilux HappyLight. (Amazon.com: Verilux® HappyLight® Lumi - UV-Free LED Therapy Lamp, Bright White Light with 10,000 Lux, Adjustable Brightness, Detachable Stand, and Wall Mountable: Health & Personal Care)
Where you get in trouble with blue light is having too much of it towards the end of the day. Blue light comes off of your computer screen, cell phone, computer, and television. All of these digital devices emit blue light, and having too much blue light near your bedtime isn't great because it's stimulating your body to wake up when you should really be winding down to sleep. We need to decrease blue light exposure at night in order for melatonin to be released in the body. Melatonin is the hormone that helps us drift off to sleep and stay asleep.
CONCLUSION
Here are the three tips to keep your eyes feeling moist and comfortable this winter: Use a gel or an ointment based artificial tear at bedtime. Make sure you stay hydrated by drinking plenty of water and avoid excessive amounts of caffeine. And finally, get your blue light exposure in the morning. It will set your body up to perform well all day. Remember to turn off your blue light-emitting devices one hour before bedtime to help you stay asleep better through the night.
