Sleep is good for the entire body, including your eyes. Dr. Michael Twery, a sleep expert at News in Health, says sleep can impact all of the tissue in our bodies because of the effect it has on “growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health.”
Although one night of bad sleep won’t lead to long-term health issues, chronic sleep issues may start to affect all aspects of your well-being, including your eye health. Let’s dive into the specific impacts and how you can prevent them from occurring in the first place.
What eye problems are associated with poor sleep quality?
From dry eye and infections to more serious problems like glaucoma, not getting enough quality sleep can cause the following issues for your eye health.
Glaucoma
Glaucoma, a disease in which the optic nerve is damaged and patients experience vision loss, can be caused by irregular sleeping habits. Researchers in a 2022 study found the internal pressure of the eye rises when a person goes to sleep if they have a sleep disorder such as insomnia, damaging the optic nerve and leading to glaucoma.
This study also estimated that glaucoma will grow to 111.8 million people by 2040 according to current estimations. This growth can be attributed to a large range of factors, but if people currently leave sleep disorders to continue without treatment, glaucoma will continue to grow as well.
Dry eye
Dry eye disease (DED) occurs when the eyes do not produce enough tears or when the tears evaporate too quickly. It can be caused by poor sleep quality, as the eyes produce tears to keep them moist and lubricated when we sleep. Therefore, if you’re not getting enough sleep during the night or restless sleep, your eyes will have less time to lubricate themselves. Even those with sleep disorders such as sleep apnea may have an increased risk of developing dry eye symptoms.
Infections
Sleep deprivation can compromise immune health and tear production, putting you at risk of eye infections. During sleep, our bodies produce and release cytokines — the proteins that regulate the immune system and fight off infection. In a 2017 study, researchers found that the production of these cytokines correlates with the number of hours a person sleeps a night. Therefore, if you sleep less at night, you’ll produce fewer cytokines, increasing your likelihood of developing an infection.
Adequate sleep allows the body to produce and release the cytokines needed to fight off eye infections like conjunctivitis and pink eye, helping maintain a healthy balance of immune components in tears.
How to get better sleep and protect your eyes
If you’re not getting adequate sleep, there are several steps you can take to sleep better and keep your eyes protected. When you incorporate exercise and a balanced diet into your routine and are consistent about it, you’re better able to protect your eyesight. Additionally, staying on top of existing eye issues you may have can make treating them easier.
Exercise
The American Heart Association says exercise helps to reduce stress, anxiety and depression — all of which can contribute to poor sleep. Physical activity also makes the time you’re asleep more restful and decreases the amount of time it takes you to fall asleep.
Therefore, exercising — no matter the time of day — can be beneficial. For example, if you exercise in the morning, you’ll have more alertness and energy throughout the day. However, exercising in the afternoon or early evening can relieve the stress and tension that you built during the day.
That being said, many experts recommend avoiding high-intensity exercises one hour before you plan on going to sleep, as it can leave you feeling more energized.
Diet
Certain foods, such as caffeine or sugar, can disrupt the natural sleep cycle and make it more difficult to fall and stay asleep. If you avoid these foods and instead maintain a balanced and nutritious diet, you’ll be more likely to regulate your sleep patterns and gain some restful sleep.
Tweaking your diet can also help you sleep better. By avoiding the following before bed, you can avoid stimulating the brain and help your body sleep better:
- Alcohol
- Spicy foods
- Foods high in protein and fat
- Caffeine
- Sugar
- Overly processed foods
Regardless, you must never go to bed hungry, as doing so can make it hard to fall asleep and stay asleep. If you feel hungry before bed, don’t sit down to a full meal. Instead, here’s what to eat:
- Snack on something small that’s high in protein and low in sugar.
- Stay hydrated and drink plenty of water throughout the day.
- Consume foods high in the amino acid tryptophan, which the body converts into serotonin, which is essential for good sleep.
Follow a consistent routine
A bedtime routine helps signal to your body that it’s time to wind down, making it easier to fall asleep and stay asleep throughout the night. Your internal clock will become more regular, and it’ll be easier for you to fall asleep and wake up at the same time every day.
You can also become consistent by creating a relaxing environment for yourself to fall asleep within. Keeping your room cool, dark and quiet with comfortable bedding and pillows is a great way to inspire good sleep. Limiting screen time before bed can also help promote better sleep, as electronic screens can interfere with your body’s production of melatonin.
The most important thing about creating a bedtime routine is actually sticking to it. Even when you’re traveling or find yourself busy, prioritizing sleep is the only way to actually improve it.
Treat existing eye issues
Often, the relationship between eye issues and sleep disorders is bi-directional — meaning that to gain better sleep, you’ll actually have to treat any current eye issues you’re experiencing. There are even studies demonstrating inner retinal and optic nerve disease could be a significant risk factor for sleep disorders.
In some cases, you can treat these eye issues on your own with drops, adjusting your sleep environment or avoiding certain foods. But most of the time, it’s best to see a professional. This is especially true for those with glaucoma who will need to prevent further damage to the optic nerve and manage intraocular pressure. If diagnosed, you may be required to use eye drops, oral medications or undertake surgery.
Better sleep starts with taking care of your eyes. If you have an existing eye condition, seeing an eye doctor to treat these issues can lead to healthier sleep.