We often think of sleep as a “reset” button for our brain, but it is actually a time of intense activity for your body. From your heart to your immune system, every part of your health relies on the quality of your rest.
Why Sleep is Essential Medicine
When you drift off, your body goes to work. Your heart rate slows, your blood pressure drops, and your heart finally gets a chance to rest from the demands of the day. Without enough high-quality sleep, your body stays in a state of “high alert,” which can increase the risk of:
- Heart disease & stroke
- High blood pressure
- Obesity & metabolic syndrome
- Weakened immunity (making you more likely to catch colds!)
How can poor sleep affect your eyes?
Poor sleep is linked to multiple eye conditions, including worsening dry eye syndrome, especially if your eyes are not closed fully while you are sleeping, and can lead to corneal abrasions. Poor sleep is also linked to glaucoma, which can progress more rapidly with untreated sleep apnea.
For patients with small optic nerves, called disc-at-risk, and comorbid factors (like diabetes, hypertension, metabolic syndrome and sleep apnea), the GLP1 medications (semaglutide or tirzepatide) can increase your risk of a type of optic nerve stroke called NAION (non-arteritic ischemic optic neuropathy). Make sure you know what your optic nerves look like before taking these new medications and let us know your full medication list at your annual eye exams.
Did you know your photoreceptors “reset” at night?
Sleep is also important to help your retina function properly. Your photoreceptors (the rods and cones in your retina) undergo a renewal process every single night when you are sleeping where they shed their outer segments and renew their ability to process light and help you see. The retinal pigment epithelium (RPE) helps recycle those outer segments. If you don’t get proper sleep or the proper vitamins and nutrients from your food or supplements to help your photoreceptors reset each night, it can impact your retina and vision over the long run.
When microscopic debris (yellow bumps or drusen as seen in macular degeneration) starts building up under the retina, it is even harder for the retina to get nutrients and reset nightly. Therefore, vitamins are recommended in patients with macular degeneration and sleep is absolutely essential in patients with macular degeneration and glaucoma.
The 4 Keys to Restorative Sleep
Research from the National Institutes of Health highlights four crucial factors to protect your health:
- Consistency: Go to bed and wake up at the same time every day.
- Duration: Aim for 7–8 hours of sleep each night.
- Quality: Ensure your sleep is deep and uninterrupted therefore restorative.
- Sunlight: Get at least 30 minutes of sunlight during the day to set your internal clock.
Simple Habits for Better Nights
During the Day: Optimize your internal clock by getting 30 minutes of sunlight and regular exercise while avoiding late-day naps and stimulants like caffeine or alcohol.
In the Evening: Prepare your body for rest by unplugging from electronics, especially for 30-60 minutes before bedtime, relaxing in a cool, dark environment, and avoiding heavy meals to ensure an uninterrupted night of sleep. You can read or write in a gratitude journal.
How Lifestyle Medicine Can Help
Restorative sleep is one of the Six Pillars of Lifestyle Medicine, and it is deeply connected to everything from how you handle stress to how your body processes nutrition. If you find yourself struggling to stay alert or feeling the physical effects of poor rest, talk to your primary care doctors or a sleep specialist to help you find a sustainable path forward. Sleep is important to help you reclaim your energy and protect your long-term health.
Call us at (804) 270-3333 to book your medical ophthalmic evaluation including an evaluation and scan of your optic nerves. Dr. Pradhan is happy to discuss how your lifestyle factors can affect the health of your eyes.