Sleep and Eye Health

Quality sleep is essential for overall health, including eye health. Here's what parents should know.

The Sleep-Eye Connection

Why Sleep Matters

• Eyes rest and recover during sleep
• Growth hormone released during sleep
• Tear film replenishes
• Eye muscles relax

Research Findings

• Poor sleep associated with eye strain
• Sleep deprivation affects visual function
• Quality sleep supports eye development
• Ortho-K requires adequate sleep time

Sleep Needs by Age

Preschool (3-5 years)

• 10-13 hours including naps
• Consistent bedtime routine
• Dark, quiet sleep environment

School Age (6-12 years)

• 9-12 hours
• Regular sleep schedule
• Limited screen before bed

Teenagers (13-18 years)

• 8-10 hours
• Challenging due to biology and schedules
• Prioritize sleep on school nights

Sleep and Ortho-K

Special Considerations

• Minimum 5-6 hours sleep for lens effect
• Consistent sleep schedule helps
• Naps don't replace nighttime wear
• Sleep quality affects results

Tips for Ortho-K Users

• Insert lenses at consistent time
• Allow time for lens settling
• Don't rush morning removal
• Track sleep duration

Creating Good Sleep Habits

Bedtime Routine

• Consistent timing
• Calming activities
• Dim lighting
• No screens 1 hour before bed

Sleep Environment

• Dark room
• Cool temperature
• Comfortable bedding
• Quiet or white noise

Daytime Habits

• Regular outdoor time (helps sleep)
• Physical activity
• Limited caffeine
• Consistent wake time

Screen Time and Sleep

The Problem

• Blue light affects melatonin
• Stimulating content delays sleep
• Screens in bedroom disrupt sleep

Solutions

• No screens 1 hour before bed
• Blue light filters (for sleep, not myopia)
• Devices charge outside bedroom
• Relaxing alternatives

When Sleep Is Difficult

Common Issues

• Difficulty falling asleep
• Night waking
• Early waking
• Inconsistent schedule

When to Seek Help

• Persistent sleep problems
• Snoring or breathing issues
• Excessive daytime sleepiness
• Behavioral concerns