Sleep With Eyes Open: Why And How?

Are you struggling to sleep even with your eyes closed? You're not alone. Insomnia is often caused by stress, whether it's from work, household responsibilities, or disturbing news. It's important to identify the root cause of your stress and work on improving your resilience. Additionally, maintaining a healthy lifestyle, such as regular exercise, a healthy diet, and reducing screen time before bed, can help improve your sleep quality. If you suspect you have a sleep disorder, consult a doctor or sleep specialist for a proper diagnosis and treatment plan.

The condition 'nocturnal lagophthalmos' may cause this

The condition nocturnal lagophthalmos may cause this. Nocturnal lagophthalmos is the medical term for sleeping with one's eyes open. It affects 5% of people. While the condition itself is usually harmless, it does leave the eyes vulnerable to damage.

Nocturnal lagophthalmos can be caused by a variety of factors, including faulty eyelid mechanics, facial nerve disorders, and structural changes in the face. For example, nerve problems affecting the facial nerve can prevent the eyelids from functioning properly. Conditions that can cause muscle weakness or paralysis of the facial nerves include autoimmune diseases such as Guillain-Barré syndrome and Moebius syndrome, a rare neurological condition that affects the muscles controlling facial and eye movement.

In addition, trauma, injury, or surgery to the eye can result in damage and paralysis to the facial muscles and nerves. Infections, such as Hansen's disease or leprosy, can also contribute to nocturnal lagophthalmos.

The symptoms of nocturnal lagophthalmos include irritation or soreness, watery or discharge from the eyes, scratchiness or grittiness, sensitivity to light, and a feeling as if something is in the eye or under the eyelid. People with this condition may also experience insomnia or worsened symptoms upon waking up.

Treatment options for nocturnal lagophthalmos include medications such as artificial tears, moisture goggles or eye masks to be worn at night, and external eyelid weights or surgical tape to keep the eyelids closed during sleep. In more severe cases, surgery may be recommended to insert gold weights into the eyelids or sew the eyelids together temporarily or permanently.

Lying in bed with eyes closed is not the same as sleeping

Lying in bed with your eyes closed is not the same as sleeping. While it may seem that closing your eyes is a defining feature of sleep, research shows that about 1 in 20 people sleep with their eyes partially or fully open, a condition known as nocturnal lagophthalmos.

So, what is the difference between lying in bed with your eyes closed and actual sleep? It all comes down to the activity of neurons in our brain. When we are awake, our neurons are constantly firing, but during sleep, neurons revert to an "up-and-down" state, with only some active at a given time. In some stages of sleep, all neuron activity goes silent, which is likely when the brain gets its restorative function.

Lying down with your eyes closed may help your muscles and organs relax, but it does not provide the same cognitive benefits as actual sleep. This is because your neurons are still active, and your brain is not getting the same restorative function as it would during sleep.

Additionally, lying in bed with your eyes closed can be uncomfortable and frustrating, especially if you are struggling to fall asleep. If you find yourself in this situation, it is best to get up and engage in a low-light, low-stress activity like reading until you feel tired. Taking your mind off the stress of not being able to fall asleep is crucial.

In summary, while lying in bed with your eyes closed may provide some physical relaxation, it does not offer the same cognitive benefits as actual sleep. Actual sleep is necessary for optimal brain function and overall health.

The room may be too warm or bright

If your room is too warm, it may be preventing you from falling asleep. A warm room can disrupt your sleep by increasing your core body temperature, which is not conducive to sleep. To improve your sleep quality, ensure your room is cool and well-ventilated.

Bright light can also be a factor in preventing sleep. Light affects the body's internal 24-hour clock, with specific cells in the retina processing light and sending signals to the hypothalamus, which regulates sleep. Too much light in your room can confuse your body's internal clock, making it difficult to fall asleep.

To create an optimal sleep environment, ensure your room is dark. Consider installing blinds or curtains to block out external light sources. Additionally, remove or cover any devices with glowing standby indicators, as the blue light emitted by these devices can be particularly disruptive to sleep. If you cannot control the light in your room, consider using a sleep mask to create a dark environment for your eyes.

You may be consuming too much food or screens before bedtime

The medical term for sleeping with your eyes open is nocturnal lagophthalmos, which affects about 5% of people. This condition can be caused by various factors, including issues with facial muscles, nerves, or the skin around the eyelids.

If you find yourself struggling to close your eyes while sleeping, it may be due to consuming too much food or spending too much time on screens before bedtime. Here are some ways that these factors can contribute to nocturnal lagophthalmos:

Excessive Food Consumption Before Bedtime

• Eating too much before bed can lead to weight gain and obesity, which have been associated with sleep disorders and can affect sleep quality. Obstructive sleep apnea, for example, can cause interrupted breathing during sleep, leading to gasping or choking sounds, and may result in sleeping with the mouth and eyes open.
• Additionally, certain foods and eating habits can trigger or worsen sleep disorders. For instance, a heavy or spicy meal close to bedtime may contribute to gastroesophageal reflux disease (GERD), which can cause sleep disturbances and impact eye comfort.

Excessive Screen Time Before Bedtime

• The blue light emitted by digital screens can disrupt sleep. Excessive screen time before bed can suppress melatonin production, delay your bedtime, and reduce overall sleep duration. This can lead to sleep deprivation, making it harder to fully relax the facial muscles and nerves responsible for closing the eyes during sleep.
• Furthermore, the brightness and visual stimulation from screens can strain the eyes and cause eye discomfort, making it challenging to keep them closed during sleep.

If you suspect that your nocturnal lagophthalmos is related to excessive food intake or screen time before bed, consider the following strategies:

• Maintain a healthy diet and avoid heavy meals or foods that trigger GERD close to bedtime.
• Establish a bedtime routine that includes winding down without screens. Engage in relaxing activities such as reading, listening to soothing music, or practising meditation or deep breathing exercises.
• If possible, avoid screen time at least one hour before bedtime. If you must use screens, consider using blue light filters or night modes on your devices to reduce blue light exposure.
• Consult an optometrist or ophthalmologist for advice on eye health and managing screen time to improve sleep quality.

You may be suffering from stress

Stress is a common cause of insomnia. It can lead to a vicious cycle of sleep loss and daytime anxiety that contributes to stress. Understanding and addressing stress can often lead to improvements in sleep quality and duration.

Stress can influence the structural organization of sleep, including the duration of each sleep stage. People experiencing chronic stress may notice a decrease in the amount of time spent in deep sleep and disruptions during REM sleep.

Chronic insomnia is often linked to persistent stressors, such as problems at work, divorce or other marital or family difficulties, the death of a loved one, major illness or injury, and crucial life changes. Those with anxiety disorders are at higher risk of experiencing insomnia symptoms.

Stress can also affect physical health in various ways. It can cause long-term health complications, including hypertension, heart attack, and stroke, by constantly elevating heart rate and blood pressure. It can lead to gastrointestinal discomfort, loss of appetite, and weakened intestinal barriers that prevent harmful bacteria from entering the stomach. Chronic stress can also cause persistent muscle tension, contributing to migraine headaches or pain in the lower back and upper extremities.

To alleviate stress, it is important to implement healthy day-to-day habits and lifestyle changes. This includes a balanced diet, regular exercise, controlled breathing, and relaxation techniques. A healthy work-life balance, a supportive network of friends and family, and stress management techniques such as cognitive behavioral stress management (CBSM) can also help reduce stress levels.

Additionally, proper sleep hygiene is crucial for improving sleep quality and duration. Maintaining a strict sleep schedule, curating a relaxing bedroom atmosphere, reducing exposure to electronics and stimulants before bed, and getting regular exercise can all contribute to better sleep.

Frequently asked questions