#164: Sleep Tips to Alleviate YOUR Dry Eyes
There was a great lecture on Sleep last week sponsored by my friends at Umay. Poor sleep habits have a direct relationship to the dryness of your eyes.
You can watch the webinar here. But, I also wanted to highlight some of the most important points in this blog. There are several hacks you can use to encourage your body to sleep better.
Here are the best tips:
#1) Keep a Consistent Sleep Schedule
Getting good sleep starts from the minute you wake up. Your actions all day long will have an affect on how well you are able to rest that evening. Thinking about setting your circadian rhythm will go a long way in helping your body wind down at the end of the day.
Try to keep the same bedtime as well as the same waking time each day. Being consistent within 15-30 minutes will set your internal clock. Eating at the same times each day will help as well.
#2) Use Lighting to Your Advantage
Natural (blue) light stimulates serotonin in the body and let's it know that it is time to be awake. Getting blue light first thing in the morning is an important part of setting the rhythm of the day.
Conversely, at sunset you will want to turn down the amount of blue light hitting your eyes so that your body will know it is time to produce melatonin. Melatonin is the hormone that acts on your sleep/wake cycle by lowering your body temperature and causing drowsiness.
dim at night.
#3) Exercise Promotes Better Sleep
Studies have shown that regular exercise will reduce the time it takes to fall asleep at night. Keeping strenuous exercise at least 90 minutes prior to sleep will give the body adequate time to reduce endorphin levels and decrease the core body temperature.
Another published in 1997 in the Journal of the American Medical Association, study showed brisk walking 4x per week improved sleep quality, time to fall asleep, and sleep duration. It is thought that the increased oxygen promotes a deep, restorative sleep.
#4) Raise Your Body Temperature Before it Cools Down
Taking a warm bath 1-2 hours before bed heats up your body's core. As the body cools it cues the natural rhythm of lowering the body temperature for sleep. Keeping your sleeping area cool will also promote a more restful sleep.
Heating you eyes, as in those warm compresses I'm always talking about, can also help in this temperature discussion. If you are not familiar with the 4-Simple Steps to treating your dry eyes, check out the blog here.
Periocular warming with the Umay REST device may also assist in improving sleep quality.
- 3 Features:
- HEAT: Soothes your tired eyes by providing the precise temperature needed to melt the trapped oils. The oils coat and soothe your eyes.
- COOL: Stimulates cold receptors on the eyes and increases tear production. Extra moisture gives your eyes the edge to keep working and tire less easily.
- THERMAL MEDITATION™: Follow sensory-guided breathing cues to promote relaxation for your body and mind while caring for your eyes.
It's easy to incorporate REST into your daily relaxation routine:
- Place REST over your eyes
- RELAX your body and SOOTHE your tired eyes
- Customize your EXPERIENCE with the Umay App
CONCLUSION
Sleep is an important part of staying healthy no matter your age. And, it's never to late to develop better sleep habits. Proper sleep can help your overall health as well as your eyes to feel more comfortable.
Start developing better sleep habits today by setting a both a time to go to bed as well as a time to wake up. Use light to your advantage by getting your blue light exposure in during the morning. Exercise to encourage your body to rest and repair. And finally, heat your body up on hour before bed with a bath and/or warm compresses to the eyes.
You can watch the webinar here, and learn the best ways to improve your sleep. If you take care of your eyes today, your #VISION will last you a lifetime.
