Medically reviewed by Dr. Danielle Campbell

Waking Up With Dry Eyes: Causes & Solutions

Waking up with dry, irritated eyes is a common issue often caused by an imbalance in your eye's tear film. Environmental factors like dry air from heaters or air conditioners, and even sleeping with eyes slightly open, can exacerbate this discomfort as well as aging, or certain medical conditions which affect tear production. To combat morning dryness, maintain a humid bedroom environment, practice proper eyelid hygiene, and use lubricating eye drops before bed. A warm compress in the morning can also help soothe your eyes. Adjusting your sleeping environment and staying hydrated are essential steps to prevent dry eyes and ensure you wake up with refreshed, comfortable eyes.

What Causes Dry Eyes When Waking Up?

Your eyes are kept lubricated and healthy by a thin layer of tears called the tear film. This film has three layers: a lipid (oily) layer, an aqueous (watery) layer, and a mucin layer. Each plays a crucial role in maintaining eye comfort:

The lipid layer, produced by meibomian glands in your eyelids, prevents tears from evaporating too quickly
The watery layer, made by tear glands, nourishes and protects your eyes
The mucus layer helps spread tears evenly across your eye surface

Dry eyes can occur when there's an imbalance in this delicate system. As you age, your body naturally produces fewer tears, which can lead to dryness. Certain medical conditions, like autoimmune disorders or hormonal imbalances, can also affect tear production.

Environmental factors are another common culprit behind morning dry eyes. Sleeping in a room with dry air, such as from a heater or air conditioner, can cause tears to evaporate more rapidly. So can air blowing directly onto your face from a fan or vent.

Why Do My Eyes Feel Irritated When I Wake Up?

Dry eye syndrome is a common condition that occurs when your eyes don't produce enough tears or the tears evaporate too quickly. This can lead to a gritty, burning sensation and make your eyes feel irritated, especially in the morning. Dry eye syndrome can be caused by various factors, including aging, certain medications, and medical conditions like Sjogren's syndrome or rheumatoid arthritis.

In addition to dry eye syndrome, several other factors can contribute to morning eye irritation:

Allergens: Exposure to allergens like dust mites, pet dander, or pollen can cause eye irritation and inflammation. If you suffer from eye allergies, your symptoms may be worse in the morning.
Eyelid conditions: Blepharitis, an inflammation of the eyelids, can cause irritation and dryness. This condition is often associated with a buildup of bacteria or debris along the lash line.
Sleeping with open eyes: Some people may sleep with their eyes partially open, which can cause the eyes to dry out overnight. This condition, known as nocturnal lagophthalmos, can lead to morning eye irritation.

How to Prevent Dry Eyes During Sleep

Maintaining a humid environment in your bedroom can help prevent dry eyes while you sleep. Consider using a humidifier to add moisture to the air, which can reduce tear evaporation and keep your eyes more comfortable. Aim for a humidity level between 30-50% for optimal eye health.

Proper eyelid hygiene is also crucial in preventing dry eyes during sleep:

Gently clean your eyelids with a mild, tear-free cleanser or lid wipe to remove any debris or buildup that may contribute to eye irritation.
Apply a warm compress with a heat pack to your eyes for 5-10 minutes before bed to help improve the quality of your tear film.

Using lubricating eye drops before bed can provide additional moisture and protection for your eyes throughout the night. Look for preservative-free artificial tears or gels specifically designed for overnight use. These products can help prevent your eyes from drying out while you sleep, reducing the likelihood of waking up with irritated, uncomfortable eyes.

Scheduling an appointment with your optometrist can identify the cause of your morning discomfort, and your eye doctor can work with you to develop a personalized treatment plan.

Effective Morning Routines for Soothing Dry Eyes

If you find yourself waking up with dry, irritated eyes, incorporating a few simple eye steps into your morning routine can help stimulate tear production and alleviate discomfort.

Apply a warm compress to your eyes for 5-10 minutes in the morning. The heat helps to unclog the oil glands in your eyelids, improving the quality of your tear film and reducing irritation. Repeat as needed to soothe your eyes and prepare them for the day ahead.
Use a preservative-free artificial tears to add additional lubrication to your eyes.

Adjusting Your Environment to Combat Dry Eyes

Creating an optimal environment for your eyes, both while sleeping and during your daily activities, can significantly reduce the occurrence of dry eyes. When setting up your bedroom, position your bed away from air vents, fans, or heaters that may blow dry air directly onto your face. If you live in a dry climate or use air conditioning frequently, consider investing in a humidifier to add moisture to the air, which can help prevent tear evaporation and keep your eyes comfortable.

Staying hydrated is also crucial for maintaining healthy tear production. Make sure to drink plenty of water throughout the day and limit your intake of diuretic beverages like coffee and alcohol, which can contribute to dehydration. Incorporating omega-3 fatty acids into your diet, either through supplements or by consuming foods like fish, flaxseed, and chia seeds, and taking an Omega 3 supplement may also help improve the quality of your tear film and reduce inflammation associated with dry eyes.

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