Sleep is an essential part of our well-being, from regulating mood and immune function to supporting memory and recovery. However, one area that often gets overlooked is how sleep affects our eyes.
There have been various studies emerging on the link between sleep deprivation and poor eye health, showing that not getting enough rest does not just leave you feeling tired. It could also potentially impact your eyesight and long-term eye health.
The Association Between Lack of Sleep and Overall Eye Health
These are some recent findings on how a lack of sleep could affect your eyesight and overall eye health:
1. Dry Eyes
Studies have explored the connection between sleep deprivation and dry eye symptoms. While much of the research highlights how dry eyes can disrupt sleep quality, findings also show that poor sleep can, in turn, worsen dry eye symptoms.
During sleep, your eyes undergo important restorative processes. The tear film, which helps maintain eye moisture and comfort, is regulated and replenished while you rest. A lack of sleep could disrupt this process, leading to insufficient tear production and reduced tear quality.
This could result in a cycle where poor sleep leads to dry eyes, and the discomfort from dry eyes makes it even harder to fall or stay asleep. As such, addressing both sleep hygiene and eye care is crucial to breaking this cycle.
2. Eye Strain and Discomfort
Eye strain is a common issue in today's digital world, especially with prolonged use of devices such as smartphones, tablets, and computers. These screens emit blue light, a high-energy visible light that has been shown to affect not only visual comfort but also your sleep-wake cycle.
Excessive exposure to blue light, especially in the evening, could suppress melatonin production, making it harder for you to fall asleep. This then affects your circadian rhythm and could lead to poor sleep quality. It could also contribute to increased eye fatigue as your eyes remain engaged and strained for extended periods.
When sleep deprivation and prolonged screen time are combined, the effects on the eyes can be even more pronounced. Without sufficient rest, your eyes don't get the opportunity to recover from daily stress and exposure to harsh lighting.
3. Increase the Risk of Glaucoma
A large-scale study published in BMJ Open in November 2022 followed over 400,000 individuals in the UK (ages 40 to 69) without glaucoma for more than a decade. Researchers analysed participants' medical records along with self-reported sleep patterns, including duration, quality, and issues like snoring or insomnia.
While the study is still inconclusive, the results showed a compelling association: people with unhealthy sleep patterns were significantly more likely to develop glaucoma compared to those with regular, healthy sleep routines. These unhealthy sleep patterns include snoring, sleeping less than seven hours, and sleeping more than nine hours per night.
Sleep’s Role in Long-Term Eye Health
From cellular repair to neurological processing, sleep plays a crucial role in maintaining your eyes’ health and clear vision.
1. Cellular Regeneration
Just like your skin and muscles, your eyes experience wear and tear throughout the day from blinking, exposure to screens, UV rays, and environmental irritants. Generally, during sleep, your body enters a restorative phase where cellular repair takes place, and your eyes also benefit directly from this process. Sleep provides the downtime your eyes need to recover from this daily strain.
2. Reducing the Risk of Eye Conditions
Multiple studies have shown a clear association between sleep deprivation and the development or worsening of dry eye disease (DED). Shortened sleep duration has been linked to reduced tear production, hypertonic tears, corneal epithelial damage, and increased inflammation on the ocular surface.
One large cross-sectional study even found that people who sleep less than five hours a night have a higher risk of developing dry eyes compared to those who sleep longer than six hours. This is because chronic sleep loss could impair the function of the lacrimal glands and induce dry eyes. However, this study also found that eye changes caused by 10 consecutive days of sleep deprivation were largely reversed after 14 days of adequate rest.
Beyond causing dry eyes, sleep deprivation can also lead to increased appetite and calorie consumption, as well as impaired insulin sensitivity. All of which are risk factors for diabetes and eye complications associated with the condition.
Overall, this shows that consistent, high-quality sleep not only supports daily visual comfort but also reduces the long-term risk of developing serious and vision-threatening eye conditions.
3. Neurological Benefits for Vision
Sleep is not only crucial for physical eye health but also for the brain’s ability to process visual information. While the eyes are responsible for capturing images, it's the brain that interprets what we see. And during sleep, the brain consolidates and processes sensory input from the day, including complex visual data.
Research suggests that while sleep deprivation doesn't significantly affect how your eyes "see," your brain may struggle to make sense of what you're seeing. For instance, sleep-deprived individuals tend to perform poorly on tasks that require focus, precision, and interpretation of fine visual details. Additionally, extended periods of wakefulness may lead to neglect of peripheral vision or slower reaction times, which can affect safety in everyday activities like driving or navigating complex environments.
In essence, adequate sleep ensures that the brain's visual processing centres are functioning optimally, supporting attention, perception, and coordination.
Prioritise Sleep for Better Eye Health
The next time you find yourself skimping on sleep, consider the impact it could be having on your eyesight. From dry eyes and blurry vision to the potential risk of long-term eye disease, sleep plays an essential role in keeping your eyes healthy and functioning properly.
And when you are experiencing persistent symptoms such as eye discomfort, poor focus, or changes in vision, it’s important to consult a professional. At Kacee Eye Care, we offer comprehensive eye care services in Singapore, including eye sight tests and personalised advice tailored to your needs.
Our optometrist can assess your eye health, identify any underlying concerns, and recommend strategies to support lasting visual wellness. From appropriate lifestyle changes to fit your needs and protective eyewear, we can help you every step of the way.
For more insights into eye care, check out our guide on how to protect your eyes from computer strain and how to help your kids when they experience eye irritation.