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Sleep, Water and Rest: Everyday Comfort for Tired Eyes

How a good night's sleep, enough fluids and regular eye breaks help your eyes feel more comfortable, with a gentle daily routine to try.

By the Clear Sight Journal editorial teamUpdated November 1, 20266 min read9 sources cited

Sleep, Water and Rest: Everyday Comfort for Tired Eyes

At the end of a long day, do your eyes feel heavy, dry or tired? Sometimes the best care for your eyes isn't anything special at all. It's rest, water and sleep.

These simple basics support your whole body, and your eyes are part of it. Let's look at how each one helps.

Why rest matters for your eyes

Your eyes work from the moment you wake up. Reading, driving, watching TV and looking at a phone all keep them busy.

The American Academy of Ophthalmology explains that long hours of reading, driving or computer work can leave eyes feeling tired, dry or strained. They call this "eye strain" or "sleepy eyes." It's not a disease, but it can be uncomfortable.

Sleep: your eyes' overnight reset

How much sleep you need

The National Heart, Lung, and Blood Institute says experts recommend that adults sleep between 7 and 9 hours a night. For eye comfort in particular, the National Eye Institute suggests getting about 7 to 8 hours a night as one way to help with dry eye.

Why sleep can get harder with age

Many people find sleep gets lighter or shorter over the years. Interestingly, the eyes play a part.

The American Academy of Ophthalmology explains that as the lens of the eye ages, it lets in less blue light from daylight. The brain uses that light signal to manage melatonin, the substance that helps regulate sleep and wake cycles. Less of that signal can mean more trouble sleeping.

Simple ways to sleep better

Get some daylight each morning. The American Academy of Ophthalmology notes that a little natural light every day helps us sleep well. A morning walk or breakfast by a window is a lovely start.
Put screens away before bed. The American Academy of Ophthalmology suggests limiting screen time in the two to three hours before bed, or using night mode in the evening.
Keep a steady schedule. Going to bed and waking up at about the same time helps your body clock.
Make your room calm, dark and cool.

Water: helping your tears do their job

Your tears contain water along with oils, salts and other substances that keep the eye surface smooth and protected. The American Academy of Ophthalmology explains that we make tears all the time to keep our eyes moist and nourished.

The National Eye Institute lists drinking plenty of water, about 8 to 10 glasses a day, among the everyday steps that can help with dry eye.

Easy ways to drink more

Keep a glass or bottle of water where you can see it.
Drink a glass with every meal.
Have a glass when you take your morning medicines.
Enjoy water-rich foods like oranges, melon, cucumbers and soups.

If you have a heart, kidney or other condition, or take medicine that affects fluids, ask your doctor how much is right for you.

Moisture in the air

Dry indoor air can dry your eyes, too. The National Eye Institute suggests a humidifier to keep the air from getting too dry, and avoiding smoke, wind and air conditioning blowing at your face.

Rest breaks during the day

Sleep refreshes your eyes at night. Small breaks keep them comfortable during the day.

The 20-20-20 rule

Every 20 minutes, look at something about 20 feet away for 20 seconds. The National Eye Institute and the American Academy of Ophthalmology both recommend it.

Blink fully

The American Academy of Ophthalmology notes that we blink only about 5 to 7 times a minute while using screens, compared with about 15 times normally. A few slow, full blinks help spread moisture.

Close your eyes for a minute

Simply closing your eyes for a minute or two, maybe while listening to music, is a pleasant way to give them a pause.

Mind your workspace

Good posture and the right light matter. The American Academy of Ophthalmology notes that lighting that is too bright or too dim can tire the eyes, and that neck and shoulder tension can add to the feeling of eye strain.

A gentle daily routine

Morning: Open the curtains, drink a glass of water and get a few minutes of daylight.
Midday: Water with lunch. Take a short walk outside with sunglasses on.
Afternoon: Use the 20-20-20 rule while reading or on screens.
Evening: Dim the lights and set the phone aside two to three hours before bed.
Night: Aim for 7 or more hours of sleep.

When to talk to your eye doctor

Rest, water and sleep help with everyday tired eyes, but they can't fix every problem. Please talk with your eye doctor if:

Your eyes feel dry, gritty or tired most days, even when you're well rested.
Eye strain continues after you've adjusted your habits.
Your glasses don't seem to work as well as before.
Your eyes are red, painful or very sensitive to light.

And talk with your regular doctor if you have trouble sleeping most nights. Ongoing sleep problems are worth checking.

Get care right away if you notice sudden changes in your vision, such as many new floaters, flashes of light or a shadow over part of what you see.

Sources

Health information you can trustThis article is based on the public health sources linked above and follows our editorial standards. The content on this site is for general information only and is not medical advice. Always talk to your doctor before making changes to your health routine, diet or medication.