After a long day of screens, scrolling and squinting, your eyes feel heavy, dry and irritated. You finally get into bed, expecting to fall asleep quickly but instead, you’re wide awake. Does this sound familiar?
Most people don’t realise there’s a strong connection between eye fatigue and sleep quality. Tired eyes don’t just make you uncomfortable during the day, they can interfere with your ability to wind down at night. This is a big concern for many of our patients, especially as screen time continues to increase across all age groups.
What Is Eye Fatigue?
Eye fatigue, also known as digital eye strain, occurs when your eyes are overworked for long periods without adequate breaks. Common causes include:
· Prolonged screen use
· Poor lighting
· Incorrect prescription glasses or contact lenses
· Reduced blinking while focusing
· Dry eye irritation
By the end of the day, your eyes feel sore, gritty, heavy and sensitive to light but the impact doesn’t stop there.
The Screen-Sleep Connection
Screens emit blue light, which is known to suppress melatonin, the hormone responsible for regulating your sleep cycle.
When you spend hours on devices before bed, your brain receives signals that it’s still daytime. Combine this with eye fatigue, and you create the perfect storm for poor sleep.
Your eyes are strained, your brain is stimulated and your body struggles to switch into rest mode.
An experienced optometrist can help identify whether your visual habits and eye strain are contributing to disrupted sleep patterns.
Dry, Irritated Eyes Can Keep You Awake
When your eyes are dry and irritated from overuse or poorly fitted lenses, you’re more likely to notice discomfort once you lie down in a dark, quiet room.
That gritty, burning sensation becomes more noticeable when there are no distractions. This irritation can make it harder to fall asleep and can even wake you during the night.
Visiting an optometrist regularly can help address underlying dry eye issues, especially if related to contact lens wear.
Incorrect Vision Correction Increases Strain
If your glasses or contact lens prescription isn’t quite right, your eyes work harder than they should all day. This constant effort leads to muscle fatigue around the eyes and temples, often resulting in headaches and tension.
By bedtime, your visual system is overworked, making it harder for your body to relax.
An eye examination will ensure your prescription is accurate and your eyes aren’t under unnecessary stress.
Eye Fatigue Triggers Headaches and Restlessness
Tired eyes don’t exist in isolation. They often lead to tension headaches, sore neck muscles and general restlessness, all of which can make it difficult to fall into a deep, comfortable sleep.
When your body feels tense, your nervous system stays alert instead of winding down.
Reducing eye strain during the day can have a noticeable effect on how quickly you fall asleep at night.
Signs Your Eyes Might Be Affecting Your Sleep
You might not immediately connect your sleep issues to your eyes. Look out for these signs:
· Blurry vision late in the day
· Burning or watery eyes at night
· Frequent headaches after screen use
· Difficulty relaxing before bed
· Feeling wired but tired
A consultation with an experienced optometrist can help uncover whether visual strain is part of the problem.
Simple Ways to Reduce Eye Fatigue Before Bed
Improving sleep might be as simple as changing your visual habits:
· Follow the 20-20-20 rule during screen use
· Reduce screen time an hour before bed
· Use artificial tears if you experience dryness
· Ensure your prescription is up to date
· Consider whether your contact lenses are right for your eyes
When eye fatigue builds up day after day, it can affect not only your comfort but also your sleep quality, mood and wellbeing.
If you’re struggling with restless nights and tired eyes, it may be time to look beyond the obvious causes.
Booking an eye exam could be the first step toward not just clearer vision, better sleep and a more comfortable day-to-day life. Call 1800 411 744 or book online now.