Every day, we take our bodies for granted. We know we have to sleep and even how crucial sleep is for our brain, mood, and physical health. But we have never thought about our eye health, even though the physical act of sleeping includes closing our eyes!
In our screen-centric world, our eyes are working overtime. From endless scrolling to late-night binges, they’re constantly taking in information. Just like any other hard-working part of your body, your eyes need a chance to recharge and repair. The only time for repair? Bedtime.
Sleep Benefits
While you sleep, your eyes can replenish their natural moisture. During the day, especially with increased screen time, our blink rate often decreases, leading to dryness. Sleep allows your eyes to produce and spread essential tears, keeping them lubricated and comfortable. This is crucial for preventing dry eye syndrome, which can cause redness or blurred vision.
Your body is a master of repair, especially at night, and your eyes are no exception. During deep sleep, your body ramps up its production of growth hormone and other reparative proteins. This helps to repair any cellular damage that might have occurred during the day, keeping your eye tissues healthy and strong.
Eye strain is that tired sensation in your eyes, with the ultimate antidote being sleep. It allows the tiny muscles surrounding your eyes to relax and recover from the constant focusing and movement they perform throughout your waking hours. Adequate rest reduces the likelihood of headaches, blurred vision, and general discomfort associated with eye fatigue.
Chronic sleep deprivation can actually increase your risk for certain eye conditions. Studies suggest a link between insufficient sleep and conditions like glaucoma and even some types of optic neuropathy. While more research is always ongoing, it’s clear that prioritizing sleep is a proactive step in protecting your long-term vision.
Skimping on Sleep
On the flip side, resisting the need to get your shut-eye at night can have immediate and noticeable effects on your eyes in numerous ways.
- Bloodshot Eyes: Lack of sleep can cause the blood vessels on the surface of your eyes to dilate, making them appear red and irritated.
- Puffy Eyes and Dark Circles: Fluid can accumulate around your eyes when you’re sleep-deprived, leading to puffy bags. Dark circles, while often genetic, can also be exacerbated by a lack of restorative sleep.
- Twitching: While often harmless, an annoying eyelid twitch can be a sign of fatigue and stress. A lack of sleep is a major contributor.
- Dryness and Irritation: Less sleep means less time for your eyes to rehydrate, leading to increased dryness, itchiness, and a gritty sensation.
- Blurred Vision: When your eye muscles are fatigued, it can become harder for them to focus properly, leading to temporary blurred vision.
More Sleep and Brighter Eyes
Here are some actionable tips to move toward better sleep for your body, which benefits your eye health.
- Prioritizing a healthy night’s sleep. This is the golden rule for overall health, and your eyes will thank you for it. Aim for consistency, even on weekends.
- Create a relaxing bedtime routine. Winding down before bed signals to your body that it’s time to rest. This could include reading, a warm bath, or gentle stretching.
- Dim your lights. Exposure to bright light, especially blue light from screens, can disrupt your body’s natural melatonin production, making it harder to fall asleep. Try to put away screens at least an hour before bed and keep your phone out of your bedroom.
- Keep your bedroom cool and dark. An optimal sleep environment is key. Block out light with blackout curtains, keep the temperature comfortable, and minimize noise.
- Stay hydrated before dinner. While sleep is crucial for eye hydration, good hydration throughout your waking hours also plays a role in overall eye health. Stop drinking an excessive amount of water before dinner and avoid alcohol if your lack of sleep is stacking up.
- Don’t forget the importance of routine check-ups with an eye care professional. They can identify any underlying issues and provide personalized advice.
By prioritizing your sleep, you’re not just investing in your overall well-being; you’re also giving your eyes the vital time they need to repair, rejuvenate, and prepare for another day of seeing clearly. Of course, some of your sleep woes could be because of an undiagnosed sleep condition. The Alaska Sleep Clinic is here for a free consultation to get you back on track.
