Looking in the mirror in the morning to discover you have puffy, swollen eyes is a drag. Puffy eyes can be caused by fluid pooling in the sensitive skin under the eyes, or as the result of eye irritation. If puffy morning eyes have got you down, don’t worry! There are some things you can do to prevent them from happening.
EditSteps
EditChanging Your Sleep Habits
- Get 7-9 hours of sleep every night. Not getting enough sleep can make your eyes puffy and swollen when you wake up in the morning. Try to get in the habit of going to sleep and waking up at the at the same times every day so you know you’re getting a full 7-9 hours.[1]
- Avoid eating food or looking at a screen right before bed. Eating and screen-watching can impact the quality of sleep you get at night. If you're not getting a good night's sleep, your eyes are more likely to be puffy in the morning. Make it a habit to stop eating and looking at screens an hour before you go to sleep.[2]
- Sleep on your back at night. When you sleep on your stomach or sides, gravity works against you by pulling fluids down into the sensitive skin around your eyes. When that happens, your eyes are more likely to look puffy and swollen in the morning. Sleep on your back so fluids are being pulled away from your under-eye area throughout the night.[3]
- Sleeping on your back may take some getting used to. Make an effort to fall asleep on your back every night. If you wake up and you’re on your side or stomach, make yourself turn over onto your back. Eventually, your body will get used to sleeping that way.
- Use an extra pillow to elevate your head while you sleep. Just like sleeping on your back, elevating your head while you sleep can help prevent fluids from pooling in the thin skin around your eyes. Instead of sleeping with 1 pillow at night, sleep with 2 so your head is slightly raised.[4]
- If sleeping with 2 pillows gives you a sore neck, try sleeping with 1 pillow folded in half so it's thicker, or use pillows that aren’t as stiff.
- Wash your face with warm water and a gentle cleanser every night. Not only is washing your face every night good for your skin, it also helps clear away any gunk and debris from your eyes that could irritate them while you sleep. When your eyes are irritated, they tend to get puffy and swollen. Keeping the skin around your eyes clean will reduce the chance that you’ll wake up with puffy, irritated eyes in the morning.[5]
- You can also wash your eyes in the morning by splashing your face with cold water. The cold water will clear out your eyes and help reduce any puffiness.
EditMaking Lifestyle Changes
- Eat less than 2,300 mg (0.16 tbsp) of sodium per day. A high-sodium diet can lead to things like increased blood pressure, heart disease, and stroke, and it can also make your eyes puffier.[6] Sodium makes the body retain more fluid, and since fluid around the eyes is what makes them look puffy and swollen, you want to avoid eating too much of it.[7]
- An easy way to cut down on the sodium you eat is to limit how much processed foods and restaurant meals you're eating.
- Avoid sugar and artificial sweeteners. Both sugar and artificial sweeteners cause inflammation, which can lead to under-eye puffiness. When baking or sweetening your coffee or tea, try using healthier alternatives to sugar and artificial sweeteners, like honey and stevia. When you’re buying packaged foods, read the ingredients list and look for things that are low in sugar and artificial sweeteners.[8]
- Drink less alcohol. Drinking excessive alcohol causes bloating and dehydration, which can make your eyes look puffier. It also impacts the quality of sleep you get, making the problem even worse. Try not to drink more than 1-2 drinks a day. If you do drink more, remember to drink water too so you stay hydrated.[9]
- Quit smoking. Smoking damages and weakens the already-sensitive skin under your eyes, which makes your eyes more prone to being puffy in the morning. If you smoke, try to quit so you have a better chance of waking up with eyes that aren't puffy. If you're having trouble giving up smoking completely, cut back and see if that helps.[10]
EditAddressing Underlying Causes
- Use over-the-counter eye drops if allergies are making your eyes puffy. Swollen, puffy eyes in the morning can be a sign that your allergies are acting up. If your eyes are also watering and itching, try over-the-counter allergy eye drops to soothe your eyes so they’re less puffy and irritated. You can also try a saline eye rinse to clear out your eyes.[11]
- Be diligent about taking your contacts out if you wear them. If you’re getting a good night’s sleep and leading a healthy lifestyle but your eyes are still puffy in the morning, it could be a sign that you’re leaving your contacts in for too long. Sleeping with your contact lenses on or wearing them for long periods of time can cause your eyes to swell up. [12]
- Get in the habit of taking your contacts out in the evening so you don’t accidentally fall asleep wearing them.
- Use eye creams and sunblock to combat aging around your eyes. As people age, the skin around their eyes gets weaker and more prone to swelling. If you notice your eyes are becoming puffier in the mornings as you age, start applying an anti-aging under-eye cream to the skin under your eyes every night. Also, gently apply sunscreen to the skin around your eyes whenever you’re going to be outside to protect them from the sun.[13]
EditWarnings
- If your puffy eyes persist and you’re experiencing pain or discomfort, visit your doctor. There could be a more serious underlying cause.
EditSources and Citations
EditQuick Summary
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