If you often wake up in the morning and your eyes feel gritty, scratchy, or sore, you may have dry eye syndrome. This common issue has many potential causes, from your sleep environment to your daily habits.
A combination of naturally lower tear production at night and other factors, such as your sleep environment or even incomplete eyelid closure, can often lead to morning dry eye.
Common Reasons for Morning Dry Eye
Eyelids That Don’t Fully Close
In some cases, people’s eyes don’t shut completely when they’re sleeping. However, even a tiny gap can expose your eyes to air all night. This constant exposure causes your tears to evaporate and leads to significant dryness.
Your Sleep Environment
The air in your bedroom plays a large part in your eye comfort. A ceiling fan, air conditioner, or heater can reduce humidity and dry out the air—and your eyes. Dust or other allergens in the room can also contribute to irritation.
Your Sleep Position
Your sleep position could also affect your eyes. If you sleep with your face pressed into a pillow or blankets, the pressure might cause your eyelids to open slightly. Sleeping this way can also expose your eyes to fabric irritants throughout the night.
Signs & Symptoms of Dry Eye
Dry eye symptoms can be different for everyone. You might experience one or more of the following, especially upon waking:
- A scratchy or gritty feeling, like there’s sand in your eye
- Stinging or burning sensations
- Eye redness
- Stringy mucus in or around your eyes
- Blurry vision that improves after you blink a few times
Lifestyle Habits & Your Eye Health
Your daily routines and habits can have a big impact on your eye comfort. Certain activities can worsen dry eye symptoms, the effects of which you might notice in the morning.
Contact Lens Wear
Wearing contact lenses for many hours a day can reduce the amount of oxygen that reaches the surface of your eye. This can sometimes lead to dryness for contact lens wearers and irritation. It’s important to give your eyes a break from your contacts.
Screen Time & Eye Strain
When you focus on a screen, you tend to blink less often. Blinking is how your eyes spread tears across the surface of your eye. Less blinking means less moisture, which can lead to digital eye strain and tired eyes.
Dehydration & Diet
Not drinking enough water can affect your body’s ability to produce enough tears. A diet low in certain nutrients, like vitamin A and omega-3 fatty acids, may also contribute to dry eye symptoms.
How to Relieve Dry Eyes at Night
Small changes to your nightly routine can help relieve morning dry eye. A little consistency can go a long way.
Adjust Your Bedroom Environment
In order to make your bedroom more comfortable, you can use a humidifier to add moisture back into the air. It’s also a good idea to direct fans or heating vents away from your face while you sleep.
Use Lubricating Eye Drops
Preservative-free artificial tears or thicker, gel-based drops designed for overnight use can provide extra moisture while you sleep. Both of these products work by creating a protective layer over the surface of your eye.
Practice Eyelid Hygiene
Gently cleaning your eyelids before bed with a warm compress can help clear any blocked oil glands along your lash lines. Your tears need oil to prevent evaporation, and without it, they may not be able to keep your eyes moist.
Dry Eye & Your Overall Health
Sometimes, persistent dry eye is a sign of another health condition. Here are a few of the common causes.
Autoimmune Conditions
Conditions like Sjögren’s syndrome, lupus, and rheumatoid arthritis can cause inflammation. This inflammation can affect the glands responsible for making tears. The result is often chronic and uncomfortable dry eyes.
Diabetes & Eye Health
Diabetes can affect your body in many ways, including your eyes. In fact, some studies have shown that people with diabetes have reduced tear function.
Thyroid Conditions
An overactive thyroid, often caused by Graves’ disease, can cause the eyeballs to protrude slightly. This makes it more difficult for the eyelids to close completely, even during sleep. The exposure can cause significant dryness and irritation.
If you’ve tried these at-home adjustments and still wake up with dry, uncomfortable eyes, a comprehensive eye exam can help. An optometrist will assess your tear quality, check for blockages, and examine the surface of your eye. At EyeCare Niagara, we take the time to understand your visual needs and daily experiences. If you‘re looking for an optometrist in St. Catharines, book an appointment with us to discuss a plan to help manage your symptoms.
