What to Do If Your Eyes Are Sore
Last updated: 3 August 2025
Step 1: Identify the Cause
Think about what might be triggering the discomfort. Have you been using screens for long periods? Are you exposed to dust or pollen? Did you recently start a new contact lens or eye product? Understanding the cause can help you manage symptoms effectively.
Step 2: Use Lubricating Eye Drops
Dry or tired eyes are often relieved with over-the-counter artificial tears. These help restore moisture and ease irritation. Look for preservative-free options if using more than four times a day.
Step 3: Take Screen Breaks
If your soreness is linked to screen time or reading, try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This helps prevent digital eye strain and gives your eyes time to rest.
Step 4: Use a Warm Compress
A warm compress can help with soreness caused by blepharitis, dry eyes, or clogged oil glands. Soak a clean flannel in warm water, wring it out, and place it over closed eyes for 5–10 minutes.
Step 5: Avoid Eye Irritants
Reduce exposure to smoke, dust, and pollen. If you're using eye makeup, consider switching brands or avoiding use until symptoms improve. Always remove makeup thoroughly before bed.
Step 6: Clean Eyelids Gently
If your eyelids feel crusty or inflamed, gently clean the lash line using a cotton pad dipped in warm water or a diluted baby shampoo solution. You can also buy lid-cleaning products from pharmacies.
Step 7: Avoid Wearing Contact Lenses
If you wear lenses, switch to glasses while your eyes are sore. Contact lenses can worsen irritation, especially if the cause is dry eyes or an infection.
When to See a Pharmacist or Optician
If the soreness doesn't improve after a few days of self-care, ask your local pharmacist for advice. They can recommend eye drops or refer you to an optician. Many opticians in the UK offer NHS eye appointments for minor eye conditions.
When to See a GP or Call 111
Speak to a doctor if: - The pain is severe - You have vision changes (blurry, double vision, or loss) - The eye is red and light-sensitive - There's green or yellow discharge - You’ve recently injured the eye