Protecting Your Eyes on Flights and Trips: A Traveller's Guide

Travel is hard on the eyes in ways most people only notice once they land: eyes that feel sandy after a long-haul flight, contact lenses that seem glued in place, red and puffy lids after a sleepless night, or squinting under tropical sun you are not used to. None of this is usually serious, but it can take the shine off the first days of a trip, and occasionally a minor problem far from home turns into a bigger one.

With a little planning, most travel-related eye discomfort is preventable. This guide explains why aircraft cabins dry the eyes, how to manage contact lenses on long flights, how jet lag and sleep loss affect your eyes, how to protect yourself from strong sunlight, water and dust at your destination, and what to pack in a simple travel eye kit.

Why aircraft cabins dry your eyes

At cruising altitude, the air outside is extremely cold and holds almost no moisture. The air supplied to the cabin is drawn from outside, compressed and warmed, and it stays very dry. Cabin humidity on long flights is often reported to fall to around 10 to 20 percent, much lower than the 40 to 60 percent typical of comfortable indoor environments. Some newer aircraft designs maintain somewhat higher humidity, but cabins remain dry compared with home.

Dry air speeds up evaporation of the tear film, the thin layer of fluid that keeps the surface of the eye smooth and comfortable. Add direct air flow from the overhead vent, long hours watching screens (which reduces blinking) and possibly a little alcohol or caffeine, and it is easy to see why eyes feel gritty, tired and irritated after a long flight. People who already have dry eye disease, wear contact lenses or have had laser eye surgery tend to feel it most.

In-flight tips for comfortable eyes

• Use lubricating drops. Preservative-free artificial tears every hour or two can help. Single-dose vials are convenient and hygienic. Our guide on how to choose artificial tears explains the options.
• Redirect the air vent away from your face.
• Blink deliberately, especially while watching films or reading. Full blinks spread the tear film evenly.
• Take screen breaks. Every 20 minutes or so, look away from the screen and let your eyes relax.
• Drink water regularly and moderate alcohol and caffeine.
• Use an eye mask when sleeping. It blocks light and helps reduce evaporation if your eyelids do not close completely.
• Remove eye makeup before a long flight, or keep it minimal, to avoid particles irritating dry eyes.

Contact lenses on long flights

Contact lenses sit in the tear film, so a dry cabin can make them feel uncomfortable, cause them to dry out and move less freely, and blur vision. The cornea also receives less oxygen when you are asleep with a lens on, and the risk of serious infection rises with overnight wear.

Additional lens tips:

• Daily disposable lenses are particularly convenient when travelling, as there is no solution or cleaning needed.
• Carry a lens case, a small bottle of solution (within liquid limits) and your glasses in your hand luggage.
• Wash your hands thoroughly before handling lenses; aircraft toilets are small, so a hand sanitiser followed by a clean tissue may help, but soap and water are best.
• Never rinse lenses or cases with tap water or bottled water; use proper solution only.
• If a lens becomes uncomfortable, remove it rather than pushing through.

Our article on contact lens hygiene mistakes covers the rules in detail. Travel is a common time to break them.

Jet lag, sleep loss and tired eyes

Crossing several time zones disrupts your body clock (circadian rhythm), and long flights often mean little or poor-quality sleep. Short sleep shows up quickly in the eyes: dryness, redness, puffiness, dark circles, twitching eyelids and difficulty focusing are common. Our article on how sleep affects your eyes explains why.

Light is the strongest signal that resets the body clock, and it reaches the brain through special cells in the retina. Getting daylight at the right time is one of the most effective ways to adapt to a new time zone:

• Travelling east: seek morning daylight at your destination and limit bright light in the evening.
• Travelling west: seek afternoon and early evening light and avoid very early bright light.
• Use an eye mask and earplugs to sleep on the plane and at your destination.
• Limit bright screens in the hour before you plan to sleep.
• Short naps can help, but long daytime sleeps delay adaptation.

If eyelid twitching starts after a sleepless journey, it is usually harmless and fades with rest; see our article on eyelid twitching.

Sunlight at your destination

Ultraviolet (UV) radiation can damage the eye in the short term and contribute to long-term problems. A sudden, intense exposure can cause photokeratitis, essentially sunburn of the cornea, which makes the eyes painful, watery and light-sensitive for a day or two. Over many years, UV exposure contributes to cataract, pterygium (a growth on the white of the eye) and skin cancers of the eyelids.

UV exposure varies greatly by location and setting. It is generally stronger:

• Closer to the equator and during the middle of the day.
• At high altitude, as UV intensity increases with altitude.
• On snow, which reflects a large proportion of UV; this is how snow blindness happens.
• On water and sand, which also reflect UV.

Wear sunglasses labelled as blocking 100 percent of UV or UV400, preferably with a wraparound design, and a wide-brimmed hat. Remember that a dark tint without UV protection can be worse than no sunglasses, because it dilates the pupil. For skiing or mountain trips, choose high-category goggles or sunglasses. Our guide on choosing sunglasses that truly protect explains labels and categories.

Water, dust and other travel hazards

• Swimming: pool chlorine can irritate the eyes, and seawater, lakes and hot tubs can carry microorganisms. Wear goggles, and never swim in contact lenses unless wearing tight goggles over them; even then, daily disposables discarded after swimming are safest.
• Dust and sand: in deserts and dusty cities, wraparound sunglasses help. If a particle enters the eye, rinse with clean water or saline; do not rub.
• Air pollution: some cities have high levels of pollution, which can irritate the eyes; lubricating drops help.
• Hygiene: in places where tap water is not safe to drink, also avoid using it near your eyes or on contact lenses.
• Allergies: new pollens at your destination can trigger itchy eyes. Pack your usual allergy treatment.

Driving abroad

Unfamiliar roads, driving on the other side, jet lag and glare make driving more demanding. Make sure your glasses are up to date, carry a spare pair (some countries require it for drivers who need glasses), and avoid driving long distances immediately after a long-haul flight. If you find glare and halos troublesome after dark, read our article on night driving vision.

Your travel eye kit

A small kit in your hand luggage can save a lot of discomfort:

1. Preservative-free lubricating eye drops, preferably single-dose vials.
2. Your regular glasses plus a spare pair, or an old pair if you have one.
3. UV-blocking sunglasses, prescription if needed.
4. Contact lenses, lens case, travel-size solution and rewetting drops (if you wear lenses).
5. Any prescribed eye medication in original packaging, with enough for the trip plus a few extra days.
6. A copy of your glasses and contact lens prescription, or a photo of it on your phone.
7. An eye mask for sleeping.
8. A glasses cleaning cloth and a small screwdriver repair kit.
9. Small bottle of sterile saline for rinsing.
10. Travel insurance details, including cover for medical care abroad.

Special situations

After eye surgery

Most people can fly a few days after routine cataract or laser surgery, but always follow your surgeon's advice. After surgery for retinal detachment in which a gas bubble is placed in the eye, flying is dangerous until the gas has fully absorbed, because the bubble expands at altitude and can raise eye pressure severely. Your surgeon will tell you when it is safe.

Glaucoma and other chronic conditions

Take enough medication and keep to your usual dosing times, adjusting carefully across time zones as advised by your doctor or pharmacist.

When to see a doctor

Mild dryness and tiredness after a flight usually settle with rest, drops and sleep. Seek medical care, even while travelling, if symptoms are severe or do not improve within a day or two.

With a few simple habits and a well-stocked eye kit, your eyes can enjoy the trip as much as you do.