Here’s what’s behind morning eye puffiness and how to keep it at bay.
Nothing ruins the morning like looking in the mirror and being confronted with puffy, swollen eyes. Whether it’s from a salty dinner, a few glasses of wine after work, or a good cry sesh, eye puffiness isn’t just annoying — it can make you look more tired than you feel.
If you occasionally experience morning eye puffiness, it’s nothing to stress about; for many people, the phenomenon is all too familiar. Of course, if it’s a persistent problem, be sure to consult a doctor.
Luckily, there are plenty of quick, effective ways to reduce periodic under-eye swelling at home and even prevent it from happening in the first place.
Here’s a deeper dive into what causes puffy eyes in the morning and what you can do to wake up looking (and feeling) a bit more refreshed.
Read more: How to Wake Up Energized
What Causes Puffy Eyes In The Morning?
Often, the reasons people wake up with bloated eyes have to do with fluid retention, lifestyle habits, or age. Let’s take a look at the most common culprits.
1. Allergies
If you deal with seasonal allergies, you’ve probably noticed puffy eyes tend to pop up more in the spring or fall. During these times of year, allergens like pollen or dust are at their peak and can build up overnight. When you have an allergic reaction, your body releases chemicals like histamine to try to calm things down. But it’s that exact reaction that can cause inflammation and swelling, especially around the eyes.
2. Poor Sleep
When you’re not getting consistent, quality sleep, it can throw your hormones out of whack. One in particular, known as vasopressin, helps your body hold on to water. Without enough of it, you can get dehydrated, and when that happens, your body tries to hold on to fluid in weird places — like around your eyes. That’s part of what gives you that tired, puffy look. On top of that, lack of sleep can cause your blood vessels to widen, and because the skin around your eyes is so thin, that extra blood flow can make the puffiness even more noticeable.
3. Alcohol
Not only does alcohol cause dehydration, drinking an adult beverage too close to bedtime can seriously disrupt your sleep cycle, leading to fluid retention and morning eyes. If you are going to have an evening drink, make sure you pair it with plenty of water and wrap up your nightcap two to three hours before you hit the hay to reduce the impact on your hydration and sleep.
Read more: How Food and Alcohol Affect Sleep
Salty Foods
Super salty and processed foods that are high in sodium, particularly before bedtime, interfere with the body’s ability to retain fluids, making swollen eyes in the AM all but certain. “High salt intake causes the kidneys to retain water, which leads to swelling in general. The skin under the eye is very delicate and puffiness is more significant in that location,” Claire Wolinsky, MD, a dermatologist based in New York City, told Women’s Health.
Menstrual Cycle
Hormone fluctuations before your period can cause your body to retain water, which is why bloating is a common symptom. For some women, that water retention doesn’t just manifest as bloating in the lower abdomen; it can show up as swelling around the eyes, too. The good news is any eye puffiness you’re experiencing should subside once your period starts and your hormones start to balance out.
Crying
When we cry, the lacrimal glands produce tears that are less salty than the surrounding tissue, which can cause irritation and eyelid swelling. Crying also triggers the body’s natural response systems that build up fluids around—you guessed it—the eyes.
Age
As you age, the skin, tissues, and muscles around the eyes begin to weaken due to the decrease in collagen. This causes excess fluids to hang out around the area and makes you more susceptible to puffy eyes in the morning. Genetics can also play a role in how prone you are to swollen eyes as you age.
How to Combat Puffy Eyes
If you wake up in the morning with swollen eyes, here are a few easy ways to help you de-puff and perk up fast, plus tips for how to keep those tired eye moments to a minimum.
Cold compress, jade roller, or eye mask. Place a cold washcloth on your eyes for 10 minutes at a time. Or, use a jade roller that has been in the freezer to massage the area while introducing cold to reduce swelling. You can also invest in a gel eye mask that you can put in the freezer for hands-free application.
Under-eye patches. Look for under-eye patches with stimulating ingredients like caffeine, hyaluronic acid, or niacinamide that help hydrate, improve circulation, and reduce inflammation.
Sleep with your head slightly raised. Using a wedge pillow to prop your head up while you sleep can help keep fluids from pooling around the eye area and reduce swelling.
Limit salt and alcohol. Ensuring you’re hydrated throughout the day and keeping alcohol and salty food to a minimum, especially at night, will help reduce fluid retention overnight.
Invest in an air purifier. If allergies are to blame, set up an air purifier in your bedroom and living spaces to help keep triggers like dust, pollen, and pet dander under control.
Take an antihistamine. For those times when you have an allergy flare up, an antihistamine can help reduce the inflammatory response in your body.
Read more: Is It Really so Bad to Hit the Snooze Button? The Answer May Surprise You
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