Eye pain and discomfort are common symptoms many people experience from time to time. Lack of sleep is one potential cause of eye pain that often goes unrecognized. In this article, we’ll explore the connection between sleep deprivation and eye health, looking at the mechanisms through which inadequate sleep could lead to eye pain and problems. We’ll also offer tips on how to promote restful sleep and reduce eye strain.
What causes eye pain?
The eyes are complex organs that can experience pain and irritation for a variety of reasons. Some common causes of eye pain include:
- Eye strain – This typically causes a dull ache or pressure behind the eyes. It’s often triggered by intense visual tasks like computer work, reading, or driving for extended periods.
- Dry eyes – Insufficient tear production can cause irritation, grittiness, stinging or burning in the eyes.
- Infection – Pink eye (conjunctivitis) involves inflammation of the conjunctiva and can make eyes feel sore or irritated.
- Foreign body – Something trapped under the eyelid like dust or an eyelash can cause localized pain.
- Injury – Damage to the eye from a foreign object, chemicals, or trauma can be very painful.
- Glaucoma – Increased eye pressure damages the optic nerve and causes a severe headache or eye pain.
While lack of sleep is not a direct cause of the conditions above, it can exacerbate many of them. Let’s explore the mechanisms through which insufficient sleep could contribute to eye discomfort.
How could lack of sleep cause eye pain?
There are a few key ways that not getting enough sleep could plausibly cause or worsen eye pain:
Increased eye strain
Sleep deprivation tends to cause fatigue, both mentally and physically. When tired, the eyes are less able to focus properly and sustain visual attention for long periods. This puts more strain on the eye muscles and structures, potentially leading to that telltale headache behind the eyes.
Blinking helps keep the eyes lubricated and relieves strain. But studies show we blink less frequently when tired. Infrequent blinking further dries and tires the eyes.
Dry eye exacerbation
Short sleeping is correlated with decreased tear production and dry eye disease. One study found getting just 5 hours of sleep for 5 nights reduced tear volume by nearly 50%!
With inadequate tears to keep eyes supple and moisturized, dryness, irritation, and pain can result.
Increased eye infections
Sleep is thought to play an important role in proper immune function. Not getting enough can make people more prone to eye infections like pink eye. The itching, redness, and discharge caused by conjunctivitis leads to major eye discomfort.
Hormonal changes
Lack of restorative deep sleep may cause imbalances in key hormones and neurotransmitters linked to dry eyes, like melatonin, serotonin, and androgen hormones. These shifts can reduce tear production.
Oxidative stress
Sleep deprivation appears to trigger systemic inflammation and oxidative damage. Animal studies show this stress can injure and irritate the cornea specifically.
The link between sleep apnea and eye pain
Sleep apnea, a condition where breathing stops and starts repeatedly throughout the night, can dramatically impact sleep quality. Eye pain upon waking is one symptom some people with sleep apnea report.
Here’s why sleep apnea may contribute to eye discomfort:
- Fragmented, low-quality sleep
- Eyelid swelling from oxygen desaturation
- Dry eyes from open-mouth breathing
- Increased strain from inadequate rest
Treating sleep apnea with CPAP therapy may help reduce associated morning eye pain and irritation by improving sleep quality.
How much sleep do eyes need?
Adults should aim for 7-9 hours of sleep per night as a general recommendation. But your ideal sleep requirement can vary based on factors like age, activity level, and genetics.
Some research suggests our eyes need ample sleep just like the rest of our body and brain. One study found that just three nights of just 5 hours time in bed led to a significant increase in signs of ocular surface inflammation and damage.
Aim to get sufficient sleep where you wake feeling refreshed and your eyes look and feel good. The amount that achieves this for you is right for your eyes.
Tips for relieving eye strain and pain
If you’re dealing with tired, irritated eyes, the following strategies may provide relief:
Prioritize sleep
Make getting adequate, quality sleep a top priority. Follow good sleep hygiene habits like limiting caffeine past the afternoon, reserving your bed for sleep, and creating a cool, dark restful environment.
Address any conditions like insomnia or sleep apnea interfering with your sleep. Consider melatonin supplements if needed.
Take regular breaks when viewing screens
Use the 20-20-20 rule: every 20 minutes, take a 20 second break to view something 20 feet away. This lets your eyes relax.
Adjust the brightness and increase text size on digital devices. Position the screen below eye level.
Use lubricating drops
Over-the-counter artificial tear drops can help soothe dryness and irritation. Avoid products that contain redness-reducing vasoconstrictors long term.
Address environmental factors
Humidity, ventilation, and lighting all impact ocular comfort. A humidifier can help prevent dry air. Position screens away from vents and windows. Adjust overhead lighting.
Wear computer glasses
Special glasses designed to reduce digital eye strain may help. These have lenses coated to filter high-energy blue light and block UV.
See an eye doctor if symptoms persist
Unexplained eye pain that doesn’t improve with self-care warrants medical evaluation. An optometrist can assess for underlying issues and provide specialized treatment.
The bottom line
Lack of quality sleep appears to have detrimental effects on the eyes. Insufficient rest strains the ocular muscles, reduces tear production, disrupts hormones, and possibly weakens ocular immune defenses. This may leave the eyes prone to dryness, infection, fatigue, and irritation.
Prioritizing 7-9 hours nightly, evaluating sleep disorders, and incorporating good sleep hygiene may help ensure your eyes get the rest they require. Pay attention to any unresolved eye pain, as medical causes need to be ruled out. With a few simple habits and awareness, you can keep your eyes in top shape.