Too little sleep, too much screen time, and seasonal allergies can leave eyes sore and bloodshot. But red eyes are rarely more than a temporary nuisance. When redness comes with pain and vision changes, however, it may signal something more serious. In both cases, natural treatments and simple lifestyle changes help keep redness at bay.
What causes bloodshot eyes?
Red eyes are a frequent concern in primary care. Although irritation can result from various non-serious or potentially serious conditions, it’s easier to pinpoint the more urgent underlying cause when other related symptoms are present.1Ho CS, Avery AJ, Livingstone IAT, Ting DSJ. Virtual consultation for red eye. BMJ. 2021;373:n1490. https://doi.org/10.1136/bmj.n1490
Inflammatory triggers

Inflammation is typically the culprit of red, dry, irritated, or itchy eyes. Conjunctivitis and uveitis are the two common inflammatory eye conditions.
Conjunctivitis, or pink eye, results from an allergy or viral or bacterial infection that inflames the conjunctiva (the membrane between the eyelid and eyeball). Viral conjunctivitis produces watery mucus, while bacterial cases cause discharge that dries crust-like over the lashes. Other symptoms include swollen eyelids, a gritty sensation (like something stuck in your eye), sensitivity to bright light, blurry vision, and swollen lymph nodes.2Jacobs D. Patient education: Conjunctivitis (pink eye) (beyond the basics). UpToDate. Updated April 11, 2023. Accessed January 14, 2025. https://www.uptodate.com/contents/conjunctivitis-pink-eye-beyond-the-basics/print Infections usually clear on their own in 7 to 14 days,3Goodman DM, Rogers J, Livingston EH. Conjunctivitis. JAMA. 2013;309(20):2176. https://doi.org/10.1001/jama.2013.4432 but topical antibiotics may be prescribed for bacterial cases.
Uveitis, which irritates the uvea (the eye’s middle layer), is linked to autoimmune diseases like lupus, rheumatoid arthritis, and eye cancer. Uveitis may be a sign the immune system is fighting off an eye infection or bacteria elsewhere in the body. Other symptoms include blurry vision, floaters (spots or shapes that appear in the field of view), pain, and light sensitivity. Because uveitis can lead to vision loss, it’s important to see an ophthalmologist right away.4Harman LE, Margo CE, Roetzheim RG. Uveitis: the collaborative diagnostic evaluation. Am Fam Physician. 2014 Nov 15;90(10):711-6. PMID: 25403035. https://www.aafp.org/pubs/afp/issues/2014/1115/p711.html
Other culprits
Subconjunctival hemorrhages can occur when blood vessels in the eye break after intense coughing, sneezing, accidentally poking your eye, or even rubbing your eyes too hard. You may see one or more blood spots in the white part of your eye, which will usually disappear quickly on their own. While less common, subconjunctival hemorrhage can also be caused by diabetes, hypertension, or bleeding disorders.5Tarlan B, Kiratli H. Subconjunctival hemorrhage: risk factors and potential indicators. Clin Ophthalmol. 2013;7:1163-70. https://doi.org/10.2147/OPTH.S35062. Epub 2013 Jun 12.
Allergies. Whether your allergies are seasonal (pollen, mold spores) or year-round (pet hair, dust, smoke), itchy, runny, watery eyes and sneezing are hallmark symptoms. Even a little exposure to an allergen can contribute to red eyes.6Cronau H, Kankanala RR, Mauger T. Diagnosis and management of red eye in primary care. Am Fam Physician. 2010 Jan 15;81(2):137-44. PMID: 20082509. https://www.aafp.org/pubs/afp/issues/2010/0115/p137.html
Dry eye, which can make eyes appear red and swollen, is quite common. Tears are complex, and their balance of oil, water, and mucus provides the delicate moisture our eyes need.7Boyd K. What is dry eye? Symptoms, causes, and treatment. American Academy of Ophthalmology. October 15, 2024. Accessed January 14, 2025. https://www.aao.org/eye-health/diseases/what-is-dry-eye Without them, eyes may be dry, sore, and bloodshot. Hormonal changes (especially menopause) are sometimes responsible for dry eye, and certain autoimmune conditions also contribute.8Barabino S. Is dry eye disease the same in young and old patients? A narrative review of the literature. BMC Ophthalmol. 2022 Feb 22;22(1):85. https://doi.org/10.1186/s12886-022-02269-2 Too much screen time, severe weather, pollution, and medications for high blood pressure, allergies, and depression can have a dehydrating effect on eyes.7Boyd K. What is dry eye? Symptoms, causes, and treatment. American Academy of Ophthalmology. October 15, 2024. Accessed January 14, 2025. https://www.aao.org/eye-health/diseases/what-is-dry-eye Wearing contact lenses for long periods may cause similar irritation.6Cronau H, Kankanala RR, Mauger T. Diagnosis and management of red eye in primary care. Am Fam Physician. 2010 Jan 15;81(2):137-44. PMID: 20082509. https://www.aafp.org/pubs/afp/issues/2010/0115/p137.html
Serious issues

The level of pain and vision loss accompanying redness can often identify severe causes of bloodshot eyes. By connecting these symptoms, clinicians can pinpoint the root cause and determine an appropriate course of treatment.
Redness with pain may signal corneal infection, anterior uveitis, acute angle-closure glaucoma, or scleritis. With extreme light sensitivity, red eyes could indicate anterior uveitis or corneal damage.1Ho CS, Avery AJ, Livingstone IAT, Ting DSJ. Virtual consultation for red eye. BMJ. 2021;373:n1490. https://doi.org/10.1136/bmj.n1490
Whether redness affects one or both eyes also matters. Sudden-onset conditions—like corneal infection, acute angle-closure glaucoma, and scleritis—typically affect one eye and can be sight-threatening. Anterior uveitis may develop in one or both eyes.1Ho CS, Avery AJ, Livingstone IAT, Ting DSJ. Virtual consultation for red eye. BMJ. 2021;373:n1490. https://doi.org/10.1136/bmj.n1490
Vision is another crucial factor. Red eyes accompanied by vision loss, especially if sudden, severe, or progressive, suggest a more serious condition is at play. For instance, reduced vision alongside painful bloodshot eyes, halos, and headaches is a sign of acute angle-closure glaucoma.1Ho CS, Avery AJ, Livingstone IAT, Ting DSJ. Virtual consultation for red eye. BMJ. 2021;373:n1490. https://doi.org/10.1136/bmj.n1490
When to seek medical attention
If you are experiencing eye pain that strikes suddenly, worsens over time, and isn’t relieved by medication, consult your doctor. Any of the following symptoms that accompany redness also warrants a call to your healthcare provider1Ho CS, Avery AJ, Livingstone IAT, Ting DSJ. Virtual consultation for red eye. BMJ. 2021;373:n1490. https://doi.org/10.1136/bmj.n1490:
- Pain or discomfort that wakes or keeps you up at night
- Headache on the affected eye side
- Loss of vision
- Sensitivity to light
- Recent history of trauma or ocular surgery
- Recent binocular double vision (binocular diplopia)
- Swelling or rash around eyes or middle of the face
- Bulging eyes
- Corneal whitening (from infection, severe inflammation, or edema)
- Non-reactive pupil(s)
- Signs of infection (fever, chills, and general malaise)
Take extra precautions if you wear contact lenses. Pain and redness in contact wearers could mean a contact lens–related corneal infection, which requires an urgent (within 24 hours) ophthalmic assessment.1Ho CS, Avery AJ, Livingstone IAT, Ting DSJ. Virtual consultation for red eye. BMJ. 2021;373:n1490. https://doi.org/10.1136/bmj.n1490

Relieving redness with diet and supplements

Like the rest of our bodies, our eyes require micronutrients such as vitamins, carotenoids, and trace metals to function correctly. The right foods and supplements can help protect against light-induced and age-mediated degenerative disorders.
Vitamin A is responsible for cornea and retina health, while vitamin C supports healthy ocular blood vessels. Vitamin D reduces inflammation, making it a potent protector against numerous eye diseases. Vitamin E plays a crucial role in maintaining the integrity of cell membranes in the eyes, and zinc is vital for sustaining retina health. Omega–3 fatty acids also support retinal function, combat inflammation, and help reduce the risk of dry eye syndrome.9Murkey SP, Agarwal A, Pandit P, Kumar S, Jaiswal A. Unveiling the spectrum of ophthalmic manifestations in nutritional deficiencies: a comprehensive review. Cureus. 2023;15(12):e50311. https://doi.org/10.7759/cureus.50311
These eye-protective nutrients can be incorporated into your diet with foods or supplements9Murkey SP, Agarwal A, Pandit P, Kumar S, Jaiswal A. Unveiling the spectrum of ophthalmic manifestations in nutritional deficiencies: a comprehensive review. Cureus. 2023;15(12):e50311. https://doi.org/10.7759/cureus.50311,10Medori MC, Naureen Z, Dhuli K, Placidi G, Falsini B, Bertelli M. Dietary supplements in retinal diseases, glaucoma, and other ocular conditions. J Prev Med Hyg. 2022;63(2 Suppl 3):E189-E199. https://doi.org/10.15167/2421-4248/jpmh2022.63.2S3.2760:
- Vitamin A: almonds, carrots, tuna, leafy greens, carrots, sweet potatoes, squash, liver
- Vitamin D: salmon, mackerel, tilapia, tuna, sardines, fortified dairy
- Omega–3 Fatty Acids: fish (mackerel, sardines, salmon)
- Vitamin C: citrus fruits, strawberries, leafy greens, red and green peppers, broccoli
The fruits, vegetables, and proteins above are central foods in the Mediterranean diet, which emphasizes less red meat and more fish, eggs, nuts, legumes, citrus, leafy greens, and olive oil. Its antioxidant, anti-inflammatory, and neuroprotective properties make the Mediterranean diet particularly effective for eye health.10Medori MC, Naureen Z, Dhuli K, Placidi G, Falsini B, Bertelli M. Dietary supplements in retinal diseases, glaucoma, and other ocular conditions. J Prev Med Hyg. 2022;63(2 Suppl 3):E189-E199. https://doi.org/10.15167/2421-4248/jpmh2022.63.2S3.2760
Gut dysbiosis, when harmful bacteria outnumber beneficial ones in the gastrointestinal system, has been linked to an increased risk of several eye diseases, including dry eye, uveitis, and glaucoma. You may have heard of the gut–brain axis, but new research highlights another similar connection: the gut–eye axis. The Mediterranean diet has proven to fortify the gut microbiome, reducing harmful bacteria and increasing beneficial bacteria such as Bifidobacteria and Lactobacillus. Combined with probiotics, anti-inflammatory diets like the Mediterranean can further support the gut–eye connection.10Medori MC, Naureen Z, Dhuli K, Placidi G, Falsini B, Bertelli M. Dietary supplements in retinal diseases, glaucoma, and other ocular conditions. J Prev Med Hyg. 2022;63(2 Suppl 3):E189-E199. https://doi.org/10.15167/2421-4248/jpmh2022.63.2S3.2760
Lifestyle tips and home remedies
Healthy eyes start with a healthy lifestyle. Here are six easy steps you can take every day to soothe redness:
- Relax sore eyes with a warm (for dryness) or cool (for inflammation) compress for about 5 minutes at a time, or gently massage them (with lids closed and only if no pain is present).6Cronau H, Kankanala RR, Mauger T. Diagnosis and management of red eye in primary care. Am Fam Physician. 2010 Jan 15;81(2):137-44. PMID: 20082509. https://www.aafp.org/pubs/afp/issues/2010/0115/p137.html
- Minimize the use of hair dryers.
- Keep indoor temperatures cool. In winter, add moisture to the air with a humidifier, or place a pan of water by your heater or radiator.
- Protect your eyes from blustery wind with wraparound glasses.
- Reduce screen time on your phone, computer, and tablet.
- Avoid or limit exposure to known eye irritants like smoke, animal dander, and dust.7Boyd K. What is dry eye? Symptoms, causes, and treatment. American Academy of Ophthalmology. October 15, 2024. Accessed January 14, 2025. https://www.aao.org/eye-health/diseases/what-is-dry-eye
Wearing contact lenses

Because contact lens wearers frequently touch their eyes, they may be more likely to develop conjunctivitis and other eye infections. Practice good eye hygiene with these five tips:
- Depending on the type of contact lenses you wear, keep them clean with water or a saline solution. Wash your hands thoroughly with soap and water and dry them well before handling lenses.
- Don’t wear lenses when swimming or showering.
- Never sleep in lenses.
- Keep your contact lens case clean and dry, and replace it every three months.
- Take your glasses and contact lens case with you on the go (should your eyes get irritated).11Healthy Contact Lens Wear and Care. Preventing Eye Infections When Wearing Contacts. Centers for Disease Control and Prevention. April 18, 2024. Accessed January 14, 2025. https://www.cdc.gov/contact-lenses/prevention/index.html
Paying attention to your eyes isn’t just about comfort; it’s about preserving one of your most vital senses. Red eyes may be a simple reminder to reduce screen time and give your eyes the rest they deserve, but they can also signal an underlying issue that shouldn’t be ignored. A healthy lifestyle—with a balanced diet, proper hydration, regular breaks from screens, and good sleep—can go a long way in maintaining clear, vibrant eyes.
Footnotes
- 1Ho CS, Avery AJ, Livingstone IAT, Ting DSJ. Virtual consultation for red eye. BMJ. 2021;373:n1490. https://doi.org/10.1136/bmj.n1490
- 2Jacobs D. Patient education: Conjunctivitis (pink eye) (beyond the basics). UpToDate. Updated April 11, 2023. Accessed January 14, 2025. https://www.uptodate.com/contents/conjunctivitis-pink-eye-beyond-the-basics/print
- 3Goodman DM, Rogers J, Livingston EH. Conjunctivitis. JAMA. 2013;309(20):2176. https://doi.org/10.1001/jama.2013.4432
- 4Harman LE, Margo CE, Roetzheim RG. Uveitis: the collaborative diagnostic evaluation. Am Fam Physician. 2014 Nov 15;90(10):711-6. PMID: 25403035. https://www.aafp.org/pubs/afp/issues/2014/1115/p711.html
- 5Tarlan B, Kiratli H. Subconjunctival hemorrhage: risk factors and potential indicators. Clin Ophthalmol. 2013;7:1163-70. https://doi.org/10.2147/OPTH.S35062. Epub 2013 Jun 12.
- 6Cronau H, Kankanala RR, Mauger T. Diagnosis and management of red eye in primary care. Am Fam Physician. 2010 Jan 15;81(2):137-44. PMID: 20082509. https://www.aafp.org/pubs/afp/issues/2010/0115/p137.html
- 7Boyd K. What is dry eye? Symptoms, causes, and treatment. American Academy of Ophthalmology. October 15, 2024. Accessed January 14, 2025. https://www.aao.org/eye-health/diseases/what-is-dry-eye
- 8Barabino S. Is dry eye disease the same in young and old patients? A narrative review of the literature. BMC Ophthalmol. 2022 Feb 22;22(1):85. https://doi.org/10.1186/s12886-022-02269-2
- 9Murkey SP, Agarwal A, Pandit P, Kumar S, Jaiswal A. Unveiling the spectrum of ophthalmic manifestations in nutritional deficiencies: a comprehensive review. Cureus. 2023;15(12):e50311. https://doi.org/10.7759/cureus.50311
- 10Medori MC, Naureen Z, Dhuli K, Placidi G, Falsini B, Bertelli M. Dietary supplements in retinal diseases, glaucoma, and other ocular conditions. J Prev Med Hyg. 2022;63(2 Suppl 3):E189-E199. https://doi.org/10.15167/2421-4248/jpmh2022.63.2S3.2760
- 11Healthy Contact Lens Wear and Care. Preventing Eye Infections When Wearing Contacts. Centers for Disease Control and Prevention. April 18, 2024. Accessed January 14, 2025. https://www.cdc.gov/contact-lenses/prevention/index.html