SLEEP AND YOUR EYES

Getting enough high-quality sleep is essential for our health, including the health of our eyes. Yet many of us don't get the recommended 7-9 hours of shut-eye per night. Research suggests that not getting enough sleep prevents your eyes from fully resting and recovering at night. Over time, an inconsistent sleep schedule may increase your risks for certain eye diseases and vision issues.

In this post, we'll explore how lack of sleep impacts eye health, the benefits of darkness and melatonin for eye recovery at night, and tips for optimizing your sleep-wake cycles to support vision and ocular wellness long-term.

 

How Lack of Sleep Impacts Vision and Eye Health

 

During sleep is when our eyes recover from exposure to sunlight, screens, and environmental pollutants. Lack of sleep deprives our eyes of this crucial downtime t

hey need to clear away oxidative stress and repair any resulting damage. Over months and years, inadequate sleep takes a toll on our vision in various ways:

 

- Increased risk of dry eye disease, eye infections, and other inflammatory conditions

- Impaired drainage of intraocular fluid, raising risks for glaucoma 

- Accelerated development of cataracts and age-related macular degeneration

- General declines in visual acuity and contrast sensitivity

 

The key is making sleep consistency a priority early on for lifelong eye health.

 

The Restorative Powers of Darkness and Melatonin

 

Getting good sleep relies heavily on having an environment conducive to quality rest. Darkness and melatonin secretion work hand-in-hand to facilitate eye recovery while we sleep.

 

Research shows that melatonin production activates once ambient light dims in the evening. Exposure to darkness triggers a cascade of restorative effects, including:

 

- Constriction of pupils to limit light exposure

- Increased intraocular pressure to maintain optical shape

- Boosted circulation to nourish ocular tissue

- Ramped up lymphatic drainage to clear waste

- Enhanced protective antioxidant activity 

- Stimulated lens and retina regeneration

 

Aim for at least 7 hours of sleep in a completely dark room to allow melatonin to work its magic. Consider blackout curtains and an eye mask if needed to achieve optimal darkness.

 

 Sticking to Consistent Sleep-Wake Cycles

 

Establishing consistent times for going to sleep and waking up is key. Fluctuating sleep schedules disrupt our circadian rhythms and melatonin release, depriving our eyes of the recuperative phases they require.

 

To maintain regular sleep-wake cycles:

 

- Turn off screens 1-2 hours before bedtime

- Avoid stimulating activity right before bed

- Sleep in total darkness 7 to 9 hours nightly

- Wake up and go to bed at consistent times, even on weekends

- Nap strategically if needed to supplement nighttime sleep

 

Consult your optometrist or ophthalmologist if you continually have bloodshot eyes, dryness, or other symptoms that could relate to inadequate sleep. Tracking sleep patterns and duration can also help identify issues for discussion with your eye doctor or primary care provider.

 

Prioritizing sleep is a simple step we can all take to keep our eyes healthy, our vision sharp, and reduce the risks of sight-threatening eye disease well into our senior years. Turn out the lights and catch those Zzz's — your eyes will thank you!