Once upon a time, life was very simple. Distractions were hard to come by, making routines like sleep easy to follow through. But as time saw the existence of technology, so did distractions increase. Whether it is in the form of entertainment or work, many people have made technology a bigger priority in life than that of sleep. As a result, some of us choose to neglect sleep, unknowingly making it detrimental to our eyes. Why not eye-ducate yourself as we share with you several reasons of having good sleep?
Watch those bags under your eyes
Meet Gucci and Versace, or not exactly. It would be nice to receive branded bags for free, but having eye bags named after them is a whole different story. One of the hallmark signs of one’s lack of sleep would be periorbital dark circles, which has been given many nicknames like eye bags, panda eyes, and raccoon eyes. What happens is that sleep deprivation affects your blood circulation, making your skin pale. This, in turn, causes the bluish veins and purplish capillaries under the eyes to become more visible under the already thin layer of skin; hence, the dark rings around the eyes. It is not called “beauty sleep” for no reason; our cells regenerate better during deep sleep, which results in the refreshed-looking face in the morning! Eye bags, panda eyes, raccoon eyes – you name it!
At---tention!!!
While our minds may not pay attention to things the entire time, our eyes are actually doing it all day long. Our surroundings are rich with information, in which our eyes pick up before relaying them to our brains for interpretation, and then deciding on what to focus on. Having exposed to so much information for many hours can cause our eyes to tire, which can lead to uncomfortable consequences like blurry vision, eye strain, twitching, watery eyes, and headaches. Lack of sleep only causes your eyes to work harder, making it more difficult to concentrate on details as your eyes work on double duty. In contrast, sleep gives you the shut time from all this information, while allowing your eyes and body to repair its self.
Tip to reduce eyestrain:
Gently massage on each of these pressure points with your finger tip for 5-10 seconds as you take deep breaths.
Keep the flu at bay
An apple a day keeps the doctor away, but what is the point without sleep? When one deprives themselves of sleep, their immune system is affected as well. A study from the Sleep Centre at the University at Texas had found that when we are sleep deprived, our T-cells, which are blood cells that protect us from infections, goes down, while inflammatory cytokines, which are substances that immune system cells produces to amplify inflammatory reactions to the body to deal with the bodily threats, goes up, making us more prone to cold and flu. But that’s not all. As we know, our body fights off infections with fever. This is why fever tends to rise at night when we are asleep. Not getting the rest needed simply pushes your body to work extra hard.
Other reasons to sleep well:
- Regulate hormones
- Better food choices as appetite is increased
- More refreshed, so more active during the day
- Reduce chances of accidents due to fatigue
- Mental clarity
- Deal with stress better
- Improve learning
- Make better decisions
Tips to a good night’s rest
Breakfast like a king, lunch like a prince, and dinner like a pauper
As we are more active during the day, we will need more energy to burn. However, at night, our body is at a resting state, which makes digestion slower. You can start your day with a big meal, but always end your day with just enough to satiate yourself. This way, you do not end up having heartburns or indigestions when you go to bed.
Hydrate yourself
Replenish your body’s vitamins, nutrients and minerals by drinking water throughout the day and eating more fruits (which naturally have water content). Drink a cup of water at least 2 hours before sleeping, so your hormones, energy levels, muscles and joints will become balanced, helping your body relax by the time you go to bed. At the same time, it helps to clear the system of toxins as you take your last leak before sleeping.
Exercise
Exercise for about 20 to 30 minutes a day helps you drain some of that excess energy away. Avoid exercising before bedtime though, preferably at least 6 hours before sleep.
Avoid caffeine, alcohol, and smoking
Caffeine, alcohol and nicotine are all stimulants of their own. Coffee lovers should avoid having their favourite drink after lunch; alcohol should be avoided at least 6 hours before sleeping time; and smoking should be avoided before bedtime.
Massage
Having a massage before sleep helps unknot tight muscles while relieving both physical and psychological tension. Note: Not all massages are suitable for pregnant women as some massages can induce labour.
Remove all directions
Turn off the TV, computer, games, or any other items that will keep you awake. Wear an eye mask if there are distractions that cannot be removed.
Set the right mood
Just before bedtime, have a warm bath, play some soothing music, and dim the lights... or whatever that makes you feel relaxed enough to sleep comfortably. Avoid exercising your body and brains right before sleep because you’ll only end up stimulating yourself.
Create a routine
Our body functions best on a routine. Creating a routine enables our body to adjust itself to a sleep and wake time. Adults should have at least 7 to 8 hours of uninterrupted sleep, while 10 to 12 hours of uninterrupted sleep for children.
Be disciplined
Make it a practice to follow through these tips. An extra bite or an extra hour is not worth the problems that you can face from having lack of sleep.
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Published in eye glamour (vol.20) under the Eye Care section in September 2011.
