Evenings are reserved for winding down and sleeping to give your body and mind time to heal and rejuvenate. Although you can do whatever you want to unwind and fall asleep more easily, having a consistent nighttime routine can help signal to your body that it’s time to relax, which lets you enjoy more health benefits, including keeping your eyes healthy.
A reputable eye doctor in Dubai explains that getting enough rest and sleep at night heals and restores your eyes. These activities help maintain and improve the lubricating quality of your eyes, ease the strain put on them during the day, and improve your eyes’ overall health.
Conversely, ignoring nighttime eye care can cause irritation, dry eyes and possibly more serious problems in the long run.
If you want to have healthy eyes and vision, follow a nighttime routine that lets you take care of your sense of sight.
Nighttime Eye Care Tips
You can keep your eyes healthy at night by including these tips and steps in your nighttime routine:
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Get enough quality sleep.
Your eyes heal themselves while you sleep. When you don’t get enough shuteye, you’ll likely have tired, dry, itchy, and bloodshot eyes that are sensitive to light the next day. You may also have blurry vision and experience eye twitching or spasms.
These conditions can lead to eye infections and other issues, such as glaucoma.
Getting at least five hours of continuous sleep nightly is crucial for keeping your eyes healthy. But for better overall health, try to get a minimum of seven hours of shuteye every night.
If you have sleeping problems, you would do well to see a specialist to improve your overall health.
2. Cleanse your face at night.
Washing and cleansing your face at night is a good skincare habit that also helps you take care of your eyes.
During the day, your face accumulates dirt, oil, and pollutants that can irritate your skin and eyes. Removing makeup and thoroughly cleansing your face before going to bed prevents these particles from entering your eyes, which reduces your risk of infections and irritation.
Moreover, eyeliners, mascaras, and other eye makeup can cause blocked tear ducts or lead to conditions like conjunctivitis when not properly removed. Cleansing your face at night also helps eliminate bacteria that could enter your eyes when you sleep.
Lastly, a clean face reduces the likelihood of allergic reactions and inflammation around the eyes.
When you include washing and cleansing your face thoroughly into your evening routine, you protect your eyes from potential harm and keep them healthy.
3. Be gentle when cleansing and touching your eyes.
Whether you’re using your hands or cotton pads to wash and cleanse your face, avoid touching and rubbing your eyes roughly. These habits can hurt and even injure your eyes.
Also, pat your face lightly instead of rubbing it with a soft, clean towel after bathing or washing up. Be gentle when applying eye cream as well to avoid hurting your eyes.
If you’re not yet ready to go to bed but feeling sleepy and yawning a lot, avoid rubbing your eyes since this habit is more harmful than helpful.
4. Include a few eye care practices in your nighttime routine.
Performing some eye care practices at night can help you refresh your eyes and keep them healthy. These include the following:
- Cover your eyes with a warm or cold compress.
Both warm and cold compresses can do wonders for your eyes. A warm compress stimulates tear production and improves blood flow to the eyes, which can help treat dry eyes.
A cold compress, on the other hand, can reduce eye redness, swelling, and acute pain.
Soak a clean washcloth in warm or hot cold water and wring out the excess water before putting it over your eyes. Leave it on for several minutes to relax them.
- Apply lubricant eye drops.
If you have dry eyes, applying lubricating eye drops before sleeping moisturises them, making you feel more comfortable as you prepare to get your shuteye.
Make sure you follow your specialist’s instructions regarding the use of lubricant eye drops.
- Do some eye exercises.
Blinking frequently at night (and throughout the day) helps keep your eyes moist and alleviates dry eye symptoms.
Other exercises you should try include rolling your eyes up and down or side to side and palming, which involves cupping your warm hands over your eyes. Doing these works out your ocular muscles and reduces eye strain.
5. Reduce your screen time.
Prolonged exposure to blue light reduces your body’s production of melatonin, a hormone responsible for improving and regulating sleep. This condition can affect the quality and duration of your sleep.
Moreover, the blue light emitted by your devices can strain your eyes and interfere with your regular sleep patterns.
To protect your eyes at night, turn off your digital devices at least an hour before bedtime. Engage in more relaxing activities like reading a book or practising mindfulness. Doing so helps your eyes rest and prepares your mind for a better night’s sleep.
By prioritising screen-free time before bed, you can have healthier eyes and enjoy better sleep.
When you follow a well-thought-out nighttime routine, you can better care for your eyes, body, and mind.