The Eyes Don’t Lie: What happens when you’re sleep deprived?
The eyes are often the first thing people notice. They show our emotions, our overall health, and even how alert we are. When you don’t get enough sleep, it shows on your face, and people notice it in your eyes.
Sleep deprivation happens when you consistently get less sleep than you need to function normally. And in our busy, modern world, millions of people are chronically sleep deprived.
But what does sleep deprivation do to your eyes, exactly? This article will explore the many ways that not getting enough sleep can affect your eye health and appearance. We’ll also give you some practical tips on how to relieve the effects of sleep deprived eyes.
The role of sleep in eye health and function
You probably know that sleep is essential for your overall health. But did you know that getting enough shuteye is also important for your eyes?
Restorative sleep for eye function
During sleep, your eyes get a chance to recover from the wear and tear of the day. As you sleep, your eyes are flushed of toxins, replenished with nutrients, and receive a fresh supply of oxygen so they can repair themselves. You need at least five hours of sleep a night to fully reset your eyes.
Sleep also helps your eyes stay lubricated. If you don’t get enough sleep, your eyes may not produce enough tears, which can worsen dry eye symptoms. Reduced tear production can lead to discomfort, blurry vision, and even damage to your cornea.
Impact on eye muscles and vision
Sleep deprivation can also weaken your eye muscles, which can affect your ability to focus and coordinate your eye movements. This can lead to difficulty concentrating and visual disturbances.
If you wake up with blurred vision, it could be due to lack of sleep, sleeping with your eyes partially open, refractive errors, dry eyes, allergies, or other eye conditions. If blurry vision is a frequent occurrence, talk to your eye doctor about it.
Common Eye Problems Associated with Sleep Deprivation
When you’re short on sleep, your eyes are often among the first parts of your body to show it. Here are some common eye-related problems that can crop up when you’re sleep-deprived.
Dry, Itchy Eyes and Discomfort
One of the most common complaints is dry, itchy eyes. Sleep deprivation can reduce tear production, leaving your eyes feeling gritty, red, and sensitive to light.
The good news is that there are things you can do to relieve the discomfort. Over-the-counter lubricating eye drops can provide temporary relief. You might also try improving the air quality in your bedroom with a humidifier or by reducing allergens.
Eye Strain, Fatigue, and Spasms
Sleep loss can lead to eye strain and fatigue, making it tough to focus for any length of time. You might also experience eye spasms or twitching as your eye muscles get tired.
These problems are often made worse by digital eye strain, which is what happens when you spend too much time looking at screens and don’t blink enough. Try to reduce your screen time before bed to ease some of these issues.
Morning Foggy Vision
Ever wake up and your vision is blurry for a few minutes? That can be another side effect of sleep deprivation. It’s often due to dry eyes, but refractive errors or even sleeping with your eyes slightly open can also contribute.
If you already have an eye condition, lack of sleep can make it even worse.
To prevent morning foggy vision, make sure you’re getting enough sleep, using a humidifier, and taking good care of your contact lenses, if you wear them.
The impact of sleep deprivation on eye appearance
When you’re short on sleep, it shows — and often, it shows in your eyes. Here’s how sleep deprivation can impact the way your eyes look:
Dark circles under the eyes
Dark undereye circles are often a telltale sign of sleep deprivation, the result of increased blood flow or fluid retention in the delicate skin under your eyes. One study showed that sleep-deprived people were consistently rated as having darker circles under their eyes than people who were well-rested.
Faces are a key feature in social situations, and faces send messages about everything from competence and trustworthiness to aggressiveness and likability. So, any facial signs of sleep deprivation can have social consequences for the person who’s dragging themselves through the day on too little sleep.
Red and swollen eyes
Skimping on sleep can also cause inflammation and dilation of the blood vessels in your eyes, leading to redness and puffiness. In the study mentioned above, people who were sleep-deprived were rated as having redder and more swollen eyes than people who had gotten enough sleep.
A cool compress can help reduce swelling and redness around your eyes. Staying hydrated and getting more sleep will also help.
Hanging eyelids and wrinkles
Sleep deprivation can also cause the skin around your eyes to lose elasticity. The result? Drooping eyelids, wrinkles, and fine lines.
In the study, sleep-deprived people were rated as having more hanging eyelids and more wrinkles and fine lines around their eyes than their well-rested counterparts.
These signs of fatigue can also affect how other people treat you, whether consciously or unconsciously. Someone who looks tired may be treated differently than someone who looks bright and well-rested.
Sleep disorders and their effects on eye health
Believe it or not, how you sleep can affect your eye health. Here’s how:
Sleep apnea and glaucoma risk
Sleep disorders like sleep apnea can negatively affect your eyes and even increase your risk of glaucoma. Research has shown that people with obstructive sleep apnea often have endothelial dysfunction, which can affect eye health.
Managing sleep apnea through lifestyle changes or medical interventions can help lower your risk of glaucoma.
Insomnia and dry eye syndrome
Insomnia can make dry eye symptoms worse by disrupting tear production. In fact, poor sleep patterns can lead to chronic dry eye problems.
A consistent sleep routine and relaxation techniques can help you manage insomnia and improve your overall eye health.
Nocturnal lagophthalmos
Nocturnal lagophthalmos is a condition in which you sleep with your eyes partially open. This can lead to dry eyes and even corneal damage.
If you have this condition, lubricating eye drops, moisture chambers, or even surgery can help protect your eyes while you sleep.
Practical Strategies for Improving Sleep Quality and Eye Health
Sleep deprivation can really take a toll on your eyes, making them look tired and possibly even affecting your vision. The good news is that there are plenty of things you can do to improve your sleep quality, which will in turn benefit your eye health.
Creating a Sleep-Friendly Environment
Setting the stage for a good night’s sleep is key. This means:
- Optimizing your bedroom: Think dark, cool, and quiet. Blackout curtains, earplugs, a comfortable mattress – whatever it takes to create a sleep sanctuary.
- The importance of routine: Your body loves predictability. Try to go to bed and wake up around the same time every day, even on weekends, to regulate your natural sleep-wake cycle.
Reducing Blue Light Exposure
Our screens are major sleep disruptors, primarily because of the blue light they emit:
- The impact of screens: That blue light messes with your body’s production of melatonin, the hormone that makes you sleepy.
- Practical solutions: Cut back on screen time in the hour or two before bed. If you absolutely must use your devices, consider using a blue light filter on your phone or computer, or invest in a pair of blue light-blocking glasses.
Lifestyle Adjustments for Better Sleep
What you do during the day can have a big impact on how well you sleep at night:
- Diet and exercise: Eating a healthy diet and getting regular exercise can improve sleep quality. But avoid sugar, caffeine, and nicotine, especially close to bedtime.
- Stress management: Stress and anxiety are notorious sleep stealers. Try practicing relaxation techniques like meditation, deep breathing, or gentle yoga before bed to calm your mind.
Contact Lens Care
If you wear contact lenses, proper care is essential for both comfort and eye health:
- Proper hygiene: Always wash your hands before handling your lenses. Clean and store them properly using the recommended solution.
- Removing lenses at night: Give your corneas a chance to breathe by taking your lenses out before you go to sleep. This helps prevent dry eyes and other potential complications.
Final Thoughts
As you’ve seen, skimping on sleep can really take a toll on your eyes. Sleep deprivation is linked to a host of problems, from dry, itchy eyes and eye strain to unsightly dark circles and even blurred vision. Getting enough sleep is absolutely essential for keeping your eyes healthy and comfortable.
That’s why preventive eye care is so important. Establishing a consistent sleep schedule, cutting back on screen time before bed, and getting help for any sleep disorders you might have can have a major impact on your eyes and your overall health.
By understanding the deep connection between sleep and eye health, you can take steps to protect your vision and improve your quality of life. Make sleep hygiene a non-negotiable part of your overall health plan, and your eyes will thank you.