Last Updated on December 28, 2022 by theworldofsleepstaff
Sleep deprivation and eye twitching are shared experiences that can be linked together. Whether you are stressed, tired or overworked, the lack of restful sleep can often lead to an array of physical issues, such as muscle fatigue and weakened nerve activity in the eyes, leading to eyelid twitches.
The reality is, eye twitching and sleep deprivation are often related and can significantly impact your daily life. And as we’ll show you below, it’s essential to take proactive steps such as reducing stress and caffeine intake, increasing exercise, eating healthy, and maintaining good sleep hygiene habits to reduce symptoms of eye twitching and improve sleep quality.
It’s essential to understand why this happens and how to properly prevent it from occurring. Which is what we show you below.
- The Link Between Eye Twitching & Sleep Deprivation
- 9 Tips To Avoid Eye Twitching & Improve Sleep Quality
- Final Thoughts
Disclaimer: The content provided in this article should not be considered medical advice. Always seek the advice of a qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in this article. The content provided here is for informational purposes only.
The link Between Eye Twitching & Sleep Deprivation
Eye twitching is a common symptom of sleep deprivation and stress. It occurs when the eyelid (or both lids) involuntarily twitch or spasm in response to an irritant, such as fatigue or exhaustion.
While these can be harmless, they could signify something more serious if they occur with regularity or intensity.
Why Does Sleep Deprivation Cause Eye Twitching?
Sleep deprivation can cause increased irritability and fatigue, weakening nerve activity in the eyes. This weakens the muscles around the eye, which can then cause them to spasm or twitch as a reaction. Lack of sleep also increases cortisol levels, a stress hormone, which can also be responsible for causing eye twitching.
Fortunately, this kind of eye twitching is usually harmless and resolves on its own when the individual catches up on sleep.
However, if the twitching persists or becomes more severe or painful, it is recommended that you contact your doctor to rule out any underlying medical conditions.
How Does Sleep Deprivation Lead to Eye Twitching?
When you don’t get enough restful sleep, it causes your muscles to become fatigued, and this can lead to involuntary twitching, especially around the eyes. This is because muscles are overworked, sending out random signals that cause your eyelid to twitch without warning. The same could happen even if you’re getting adequate sleep but need more quality restful sleep.
When you don’t get enough rest, your body produces stress hormones that can cause eye twitching. In addition, stress and tension cause the muscles to tighten up, leading to spasms and tics.
Recommended: 30 Tips On How To Get Better Sleep Naturally
What Is Your Body Lacking When Your Eye Twitches?
The most common cause of eye twitches is fatigue or lack of sleep. Sleep deprivation puts your body under stress, which can lead to a range of physiological changes, including muscle spasms, including those that occur in the eyelids.
The strain on your body’s ability to handle stress affects other parts of your nervous system and can result in eye twitching.
Stress and anxiety can also be a factor, as they can lead to an imbalance of hormones in your body which can cause the eyelids to twitch involuntarily.
What Do Sleep-Deprived Eyes Look Like?
Sleep-deprived eyes can appear tired and hollow, with dark circles or puffy bags beneath them.
The lack of restful sleep causes the muscles around the eyes to become weak, which can also lead to twitching.
If you’re experiencing regular eye cramps due to lack of sleep, it’s essential to try and get better quality rest as soon as possible.
9 Tips to Avoid Eye Twitching & Improve Sleep Quality
1. Get Regular Exercise
Exercise can help improve mental and physical health, which in turn can help reduce stress and improve sleep. Getting at least 30 minutes of moderate to intense exercise each day can help improve your sleep quality.
When done regularly, exercise can help reduce muscle tension and stress, helping you relax before going to bed.
2. Eat Healthily
A balanced diet is essential for both physical and mental health. Eating a healthy diet low in processed foods, high in fruits and vegetables, and moderate amounts of protein can help improve sleep quality and reduce eye twitching.
With diet, avoiding eating heavy meals or too many sugary snacks late at night is essential, as these can disrupt your sleep patterns.
3. Reduce Caffeine Intake
Caffeine is a stimulant, and consuming too much of it can interfere with your ability to get a good night’s rest.
However, reducing the amount of coffee and other caffeinated beverages can help improve your sleep quality, reducing eye twitching simultaneously.
4. Practice Good Sleep Hygiene
Twitching and sleep deprivation can also be caused by too much screen time, so it’s essential to keep your phone away from the bed and reduce overall television, laptop and mobile device use before going to sleep.
Maintaining good sleep hygiene habits is key to a restful night’s sleep. These include avoiding blue light from electronic devices before bed, avoiding caffeine and alcohol in the evening, sleeping in a dark and cool room, and establishing a regular sleep schedule.
Sticking to these habits can help reduce eye twitching and improve sleep quality.
5. Get Enough Rest
Getting enough sleep is essential for both physical and mental health. Aim for at least 8 hours of sleep each night, as this will help you feel more alert and reduce eye twitching during the day.
If you wake up at night, establish a consistent bedtime and stick to it. Avoiding electronic devices before bed is key to getting good restful sleep.
6. Dry Eyes
Sometimes eye twitching can be caused by dry eyes. This is because when your eyes are too dry, the muscles around them can become tight and spasm. To help reduce this, try using a lubricating eye drop or an artificial tear to keep your eyes moist.
Although dry eyes can cause eye twitching, it’s important to note that this isn’t the only cause. See an optometrist for a complete eye examination if your eyes are dry but still experiencing regular twitching.
7. Reducing Stress
Stress is a significant cause of sleep deprivation and can lead to eye twitching. Try incorporating relaxation activities into your daily routines, such as yoga or meditation, to reduce stress levels. Taking time to focus on relaxing activities each day can help reduce stress and improve overall health.
The link between stress, sleep deprivation and eye twitching is clear. Therefore, reducing stress levels can help improve sleep quality and reduce the twitching frequency and overall health.
8. Warm Compress
A warm compress can be used to soothe tired eyes. The heat helps relax the muscles around your eyes, reducing twitching or spasms. To use a warm compress, fill a clean cloth with hot water and apply it gently over closed eyelids for 10-15 minutes.
When doing a warm compress, ensure the cloth isn’t too hot to prevent any damage to your eyes.
9. Talk To Your Doctor
If you are still experiencing eye twitching and sleep deprivation despite trying the above methods, it’s essential to talk to your doctor.
Your doctor can help you identify the underlying causes of these issues and provide treatments or medications that can help.
Is a twitching eye due to sleep deprivation severe?
No, in most cases, a twitching eye due to sleep deprivation is not severe and can be treated with lifestyle changes.
However, if the problem persists, it’s essential to talk to your doctor, as there may be an underlying cause that needs treatment.
Why won’t my eye stop twitching when I wake up?
Various things, including stress, fatigue, and lack of sleep, can cause eye twitching. If you regularly have eye twitching issues when you wake up, you must get enough rest and practice good sleep hygiene habits.
It also helps reduce your caffeine intake in the evening and screen time before bed.
Can sleep apnea cause eye twitching?
Yes, sleep apnea can cause eye twitching due to a lack of restful sleep. If you have been diagnosed with sleep apnea, it’s essential to follow your doctor’s instructions and use the prescribed treatments to reduce symptoms such as eye twitching.
Can stress cause eye twitching?
Stress can cause eye twitching due to increased muscle tension and spasms. Reducing stress through relaxation techniques, exercise, and a healthy diet can help reduce symptoms of eye twitching.
Talk to your doctor if you are still experiencing prolonged eye twitching that does not improve with lifestyle changes.
When should I be worried about eye twitching?
In most cases, eye twitching is harmless and can be improved with lifestyle changes. However, suppose the twitching persists for more than a few days or does not improve with lifestyle changes such as reducing stress and improving sleep quality. In that case, it’s essential to talk to your doctor, as this could indicate an underlying medical condition. Your doctor can help determine the cause of your eye twitching and provide treatment options.
Eye twitching & sleep deprivation: Final Thoughts
Eye twitching and sleep deprivation are often related and can significantly impact your daily life. It’s essential to take proactive steps such as reducing stress and caffeine intake, increasing exercise, eating healthy, and maintaining good sleep hygiene habits to reduce symptoms of eye twitching and improve sleep quality.
If you are still experiencing eye twitching or lack of restful sleep, talk to your doctor for further help.
By following these tips and acting on any underlying causes, you can get the restful sleep you need and reduce eye twitching.