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Have you ever woken up with tired eyes or eyes that hurt after a bad night’s sleep? It is not just in your head. For healthy eyes, getting enough sleep is key. Most of the time, this is true in California, where the air and sun can make eyes hurt more.
As one of the best optometrists in California, Kathleen Andersen , OD, knows how important it is to get enough sleep to keep your eyes healthy. When we go to sleep, our eyes do not just close. In fact, they are very busy getting ready and setting themselves up. Like the rest of our bodies, our eyes need sleep to work at their best.
How sleep and eye function are connected.
Our eyes tear up when we sleep. It is very important to tear up to keep our eyes healthy and moist. Their job is to get rid of dirt, dust, and other things that can hurt the skin and make it dry, red, and itchy. When you do not get enough sleep, your eyes do not tear up enough. As a result, dry eye syndrome may happen.
To keep your eyes healthy, you should also get enough sleep. Our eyes can focus better and follow things better after a good night’s sleep. Not getting enough sleep can make it hard to see straight and cause your vision to become blurry.
The risks of sleep deprivation for your eyes.
Not getting enough sleep can cause more eye problems besides dry eyes and blurred vision, such as:
- Eye strain: Your eyes have to work harder to focus when you are tired. This can strain your eyes, which can give you headaches and make your eyes burn and itch.
- Greater likelihood of getting eye infections: Not getting enough sleep can make your defense system weaker, which makes you more likely to get eye infections.
- Eyelids that are swollen: Puffy eyes are a common sign that you have not slept enough.
Tips for improving your sleep and eye health.
There are several things you can do to get better sleep and keep your eyes healthy:
1. Set a regular sleep routine.
Get up and go to bed at the same time every day, even on the weekends. This checks the normal sleep-wake cycle in your body.
2. Set up a soothing bedtime routine.
Take a bath, read a book, or listen to some nice music before going to bed. For at least an hour before bed, do not use electronics or watch TV. The blue light from these things can make it hard to sleep.
3. Make your bedroom better optimized for sleep.
Make sure your room is cool, dark, and quiet. To help you fall asleep faster and sleep better, make sure your bedroom is cool, dark, and quiet.
4. Visit your doctor often.
To keep your eyes healthy, you should get them checked out often. If your eyes hurt, especially if you think it is because you have not slept enough, you should see a doctor.
The role of nutrition in eye health.
To keep your eyes healthy, it is also important to eat right and get enough sleep. Most people over 50 lose their sight because of age-related macular degeneration (AMD). If you eat a lot of fruits, vegetables, and whole foods, you can keep your eyes from getting it.
Some important foods for eye health are:
- Citrus foods, berries, and peppers are all good sources of vitamin C.
- You can get vitamin E from nuts, seeds, and vegetable oils.
- Zinc can be found in whole grains, oysters, and meat.
- Omega-3 fatty acids which are found in salmon, tuna, and mackerel, among other fish.
- Leafy greens like spinach and kale are good sources of lutein and zeaxanthin.
Eating well and getting enough sleep can help your eyes stay healthy and keep them from getting worse as you age.
Of course, getting enough sleep is good for your eyes and your health in general. You can sleep better and keep your eyes healthy for years to come if you use the tips above.
