Consequences of lack of sleep: immediate and long-term

What is eye fatigue?

Eye fatigue is visual fatigue, expressed in a complex of characteristic symptoms and the desire to reduce the load that led to the occurrence of this feeling. Long-term eye strain can lead to fatigue due to a number of reasons. In the modern world, computer work comes to the fore.

There is a specific term - asthenopia, which means rapid fatigue of the organ of vision during any visual work. Asthenopia is not a disease, but if you ignore this condition and continue to strain your eyes, it can develop into serious illnesses that can lead to loss of vision. Therefore, it is so important to pay attention to the first signs of eye fatigue, identify their causes and, if necessary, contact an ophthalmologist.

Causes of headaches from lack of sleep

During sleep, reactions and processes take place in the body, without which the normal functioning of internal organs is impossible. Reducing the duration of rest leads to disruption of biological rhythms, changes in blood composition, and accumulation of toxins in tissues. For a number of reasons, daytime sleep is not able to compensate for these moments, so you should not use it as an attempt to get enough sleep.

Causes of cephalalgia due to lack of sleep:

• The brain is washed by cerebrospinal fluid. During sleep, organ tissues release products of their vital activity, which enter the cerebrospinal fluid, are transported to places where they are processed and are neutralized. When the process is disrupted, the contents of the skull begin to poison themselves;
• lack of sleep leads to changes in blood pressure. The vessels lose the ability to relax and are constantly in pathological tone. Systematic lack of sleep can cause hypertension;
• the body is poisoned by toxins. Due to the lack of the brain's ability to cleanse itself against the backdrop of disruption of the cerebrospinal fluid circulation process, harmful substances begin to be absorbed into the blood. A person develops intoxication, one of the manifestations of which is cephalgia;
• lack of sleep leads to poor circulation in all parts of the skull. As a result, not only the brain suffers, but also the muscles of the head. Failures in metabolic processes provoke muscle spasms, which manifest themselves in the form of headaches;
• A poorly rested person's body systems work at their limit, causing overexertion. This affects the functionality of blood vessels, muscles, and brain matter. The result is a headache.

These processes can worsen over time. If you do not take action to improve the quality of sleep and increase its duration, there is a risk of developing organic changes in the tissues of internal organs. The brain will suffer first of all, which will affect a person’s mental abilities and his psycho-emotional mood.

Symptoms of eye fatigue

Regardless of the cause of visual fatigue, the symptoms are similar.

Among them are the following:

• Feeling of dryness in the eyes.
• The occurrence of eye pain and headaches.
• Profuse lacrimation.
• Fast fatiguability.
• Redness of the mucous membrane of the eye, dilation of the blood vessels inside it.
• Painful sensations in the neck, shoulder blades, back.
• Feeling of heaviness and burning in the eyes.
• The appearance of haze, flashes, flickering dots before the eyes.
• Difficulty turning the eyes.
• Heaviness in the eyelid area.
• Double image, sometimes with distortion of the observed picture.
• Decreased visual acuity.
• Irritability.
• Increased intraocular and blood pressure.
• The appearance of bruises under the eyes.
• Feeling of sand in the eyes.

You cannot ignore the symptoms of eye fatigue and continue to strain your eyesight. This can lead to consequences such as: stress, emotional and mental stress, decreased vision and the development of ophthalmological diseases.

Causes of eye fatigue

The reasons leading to eye fatigue can be identified:

• Any long-term strain on the visual apparatus.
• Watching TV. Your eyes get especially tired when watching a movie with 3D glasses. Therefore, it is so important to maintain the distance to the screen and the time spent wearing glasses. To prevent the visual organ from becoming overtired, it is important to take a short break every 40 minutes. Modern LED TVs put less strain on eyesight, however, screen time has increased. This is where visual strain occurs.
• Long-term reading of literature in printed and electronic format.
• Incorrectly selected glasses for vision correction. The choice of glasses should only be made in conjunction with an ophthalmologist. If, while wearing them, symptoms such as headaches and pain in the eyes occur, this indicates that the organs of vision are constantly in a state of tension. To get rid of the feeling of discomfort, you need to seek advice from a specialist.
• Insufficient lighting in the workplace or incorrect placement of light sources. It is advisable that in addition to the main light source, there should be background lighting around, however, too bright lamps should not be used. The desktop should be parallel to the window, and preference should be given to LED lamps.
• Excessively dry indoor air. Air that does not have a sufficient level of humidity leads to vision problems even in absolutely healthy people. Under the influence of this factor, dry eye syndrome often occurs, which leads to visual fatigue.
• Driving for a long time, especially in sunny weather, in winter and at night. Those drivers who constantly look ahead, afraid to take their eyes off the road, suffer most from eye fatigue. Therefore, it is necessary to make stops and give your eyes at least a short rest.
• Long-term work with a smartphone, tablet and other digital media.
• Hypertension and hypotension. The cause of increased eye fatigue can be problems with blood vessels. With high and low blood pressure, the organ of vision experiences additional stress, which leads to rapid fatigue.
• Headaches, migraines.
• Increased intraocular and intracranial pressure. Increased pressure puts stress on the organ of vision and is a consequence of serious diseases, such as hydrocephalus. Therefore, if you have headaches, decreased vision, or increased eye fatigue, you should definitely visit a doctor.
• Vegetovascular dystonia. People with this diagnosis often complain of pain in the eyes, increased fatigue, and a temporary decrease in visual acuity. The cause is an increase and decrease in blood pressure, which is reflected, among other things, on the vessels of the eye.
• Hormonal imbalances and changes in the body. Rapid deterioration of vision, increased eye fatigue, persistent headaches - all this may indicate disturbances in the functioning of the endocrine gland. A pituitary tumor is especially dangerous.
• Tension of the cervical spine or its osteochondrosis. It is important to understand that osteochondrosis of this department leads to disturbances in blood flow through the vertebral arteries, cerebral circulation is disrupted, and the connection between the visual organs and the nervous system is disrupted. All this leads to increased fatigue, and if left untreated, to the development of serious eye diseases: cataracts, glaucoma, retinal degeneration, etc.
• Operations on the eyes. taking medications. After any surgery on the eyeball, it is necessary to provide the organ of vision with maximum rest. Any, even slight, tension will lead to overwork. Medicines can also have adverse effects on vision, such as drugs to treat irregular heart rhythms, to lower blood pressure, to treat arthritis, etc.
• Being in a room with heating devices or air conditioning. The cause of increased eye fatigue is irritation due to dry air.
• Poor nutrition, vitamin deficiency, strict diets. The lack of vitamins A, C, B, B2, potassium, and polyunsaturated fatty acids leads to deterioration in the functionality of the eyeball.
• Already existing vision problems, in particular myopia, astigmatism, farsightedness.
• Age-related changes.

Computer eye fatigue

When you spend a long time looking at a computer screen, your eyes experience severe stress. In addition to the fact that they are tired, they also experience unpleasant symptoms such as headaches and a feeling of tension in the back and neck. Vision begins to decline during prolonged work, although the first signs may disappear without a trace.

The eyes get tired as a result of the constant flickering on the monitor screen, but the picture remains the same. Constant strain on the eyes leads to disruption of blood circulation processes, and as a result, the organs of vision experience an acute lack of oxygen. In order to somehow compensate for this condition, the blood vessels in the eyes begin to dilate, which leads to their redness. Therefore, if the eyes turn red when working at the computer for a long time, this is a clear sign of overwork. If this process is left unattended, then in the future the person will develop myopia.

Ophthalmologists around the world are increasingly faced with a similar problem, so already in 1998 doctors introduced a new term - computer vision syndrome. According to statistics, up to 60% of people who regularly spend time in front of a monitor experience this syndrome. The reason for its occurrence is considered to be the difference between the image coming from the monitor screen and the image on paper. It lights up on its own, has a less pronounced contrast, blurred contours and, in addition to everything, flickers. Factors such as incorrect positioning of the monitor, insufficient or, on the contrary, excessive lighting, incorrect monitor settings, etc., have a negative impact on the eyes. In addition, dry eye syndrome occurs, which together leads to fatigue of the visual apparatus and decreased vision.

In order to minimize harm from your computer, you must follow the following recommendations:

• Properly organize your workplace. To do this, it is important that the lighting is uniform and sufficient, but not too intense. Bright light sources should be beyond human visibility.
• You should not spend more than 60 minutes looking at the monitor. The eyes need rest, at least for 5 minutes.
• You can use special glasses for working on a computer. They help minimize the damage caused by a flickering monitor, and your eyes will be less tired.
• You should not use contact lenses. If you already have vision problems, it is better to use glasses.
• You can use drugs that replace natural tears. This will allow the mucous membrane of the eye not to dry out and become less tired.

It is not difficult to understand that a person suffers from computer vision syndrome. It is expressed in the following signs: vision begins to decrease, a foggy haze appears before the eyes, objects begin to double, the eyes quickly get tired, eye pain and headaches occur, dryness and burning appear.

If a person begins to suffer from such problems, then he needs to consult an ophthalmologist.

Eye fatigue from lenses

Wearing contact lenses for a long time will lead to fatigue, irritation and dry vision, even when they were properly fitted. Ease of use, convenience and affordability have made the lenses very popular. However, in some cases they can not only bring benefits, but also cause significant harm, including depriving a person of acute vision.

Fatigue and pain in the eyes occurs if the lenses are not removed throughout the day, even after the person comes home. You shouldn't go to bed in them. It is necessary to get rid of them immediately, as soon as the lenses are no longer urgently needed.

It is equally important to change lenses after their service life has expired. This is indicated in the instructions, and similar information can also be obtained from the seller. It is important to correctly calculate the service life of lenses. It starts from the moment the lenses are first worn, not the number of days they are worn.

To prevent a viral or bacterial infection from adding to eye fatigue, you should not give lenses even to another person to try on.

While wearing lenses, it is worth using drops of artificial tears for the purpose of prevention. This will help your eyes not to dry out, which means less fatigue and pain.

Fatigue from contact lenses is the first sign that it is time to remove them. If left unattended, it will subsequently lead to redness of the eyes, pain and decreased vision.

In order to prevent lenses from becoming a source of visual disease, it is important to handle and store them correctly. For this purpose, special solutions with disinfectant properties are available for sale.

The optimal solution would be to wear disposable lenses, since if you wear reusable lenses for a long time, a person may experience hyperpapillary conjunctivitis. Its symptoms are expressed in eye fatigue, a feeling of clogging, and a feeling of discomfort. This condition occurs against the background of the fact that prolonged contact of a disinfectant solution for storing lenses and tear protein causes inflammation of the inner eyelid. This pathology is treated for a long time, using drops from the group of glucocorticoids; antihistamines will also be required.

Headache, treatment. I have a headache, what should I do?

One of the most important needs of the body is regular healthy sleep, but people often neglect it. At the same time, the slightest deviation from the normal course of physiological processes can provoke negative changes in the human body. Today, a situation where a constant headache due to lack of sleep occurs in at least half of the country's adult population. Even if you don’t get enough sleep once, the body’s response will be noticeable. Systematic disruption of sleep and wakefulness threatens organic pathologies, chronic diseases, and mental problems.

1. Sleep norms for humans and the consequences of lack of sleep
2. Can you get a headache from lack of sleep?
3. Causes of headaches from lack of sleep
4. Treatment
5. Organization of normal sleep
6. Drugs

How to relieve eye fatigue?

In order to relieve eye fatigue, regular breaks from work are necessary. You should not strain your eyes for more than an hour. A pronounced effect is achieved by special gymnastics, which will relieve the visual apparatus.

Eye exercises

To do this you need to perform the following exercises:

• Perform circular movements with the eye orbits, first clockwise and then counterclockwise. The total number of spins is 10 times.
• The head should remain motionless, first you need to look away to the left, then look straight ahead, and then turn them to the right. Movements must be performed slowly.
• Only the eyes should move; you need to look up as much as possible, and then lower them all the way down.
• Squeeze and unclench your eyelids tightly; this exercise can be repeated 20 times.
• To increase the amount of tear fluid and prevent the eye from drying out, you need to blink them often, at least 50 times.
• Perform diagonal movements with your eyes, while for a few seconds you need to fix them at the extreme top and bottom points.
• Stick a piece of paper on the glass, and then go close to the window and fix your gaze on it. After this, transfer it to an object behind the glass, located far away.

Exercises for the neck and upper shoulder girdle help effectively relieve eye fatigue. Movements can be anything - rotations, bends, turns.

After the gymnastics are done, you can apply used green tea bags or cool cotton swabs to your eyes. It is important to use drops that moisturize the mucous membranes of the eyes, this will help them experience less tension and fatigue. They can be used as needed when there is a feeling of discomfort and dryness in the eyes.

Palming helps to quickly get rid of fatigue. This term was introduced by ophthalmologist W. Bates back in the last century. To perform palming, you need to sit down, rest your elbows on the table, fold your palms and cover your eyes with them, but so that they do not touch them. You need to stay in this position for up to 3 minutes, breathing deeply.

Eyebrow massage will also help get rid of fatigue. It is performed with two fingers – the ring and index fingers. One lies at the beginning of the eyebrow arch, the second at its end. Rotational movements are made, then the fingers move slightly higher. The end of the massage is stroking the eyebrows.

With these simple steps you can relieve eye fatigue and continue working without harming your vision.

Eye masks for fatigue

Masks are an effective way to relieve eye fatigue; you can prepare them yourself.

Recipes for masks to relieve the feeling of tension and fatigue from the eyes:

• You will need half of fresh chopped potatoes. It must be mixed with flour and milk until it has a consistency similar to sour cream. The mask should be applied to the area around the eyes and left for 20 minutes.
• If you don’t have time to prepare a multi-component mask, you can use used tea bags. It's better if it's green tea. To do this, you need to pour the tea leaves out of them and mix it with sour cream. Apply the mask to the area of ​​the lower eyelids, and apply the bags themselves to the eyelids. After 15 minutes everything must be removed.
• A mask based on banana pulp is good for relieving eye fatigue. To do this, part of the fruit needs to be mashed, mixed with sour cream, left for 20 minutes and rinsed with warm water.
• To prepare an ice mask, you need to grind several ice cubes with a slice of cucumber and a sprig of parsley. Place this mixture on gauze and bring it to your eyes. After 5 minutes, the gauze bags must be removed.
• A carrot mask is prepared using half a vegetable, 2 tablespoons of starch and yolk. All components are crushed and mixed, and then applied to the area around the eyes. After 15 minutes, the composition is removed and the skin is moisturized with cream.

Eye fatigue glasses

Special glasses designed for computer work help effectively combat eye fatigue. They act as a light filter, increase visual acuity, and increase the ability to distinguish colors. This leads to the fact that working at the monitor becomes more comfortable, and your eyes get tired much less. Glasses help the eyes to a certain extent become protected from light damage, this allows you to create not only visual, but also psychological comfort.

In order to choose the right glasses for working at a computer, you first need to visit an ophthalmologist. He will check your vision, determine the presence or absence of diseases, the tendency to myopia and farsightedness, and write a prescription. With it you can go to the optician and order glasses, or buy existing ones.

It is important that they have a special coating that can protect the organ of vision from working at a computer. The glasses should fit snugly on the bridge of the nose, but not put pressure on it. The feeling of wearing this auxiliary item should not be unpleasant. It is important to look in different directions, look up and down. If anti-computer glasses with diopters are required, they must be made to order. Only this approach to choosing eye protection products will relieve eye fatigue and prevent the development of many diseases.

Folk remedies for eye fatigue

There are many folk remedies to relieve tired eyes. These include herbal decoctions, their infusions, and various compresses.

The following are considered the most effective:

• Washing eyes with linden blossom. To prepare the infusion, you need to take 2 teaspoons of the flowers of this tree and pour one glass of water from a just boiled kettle. After half an hour, the product can be used, however, it must first be filtered.
• It is useful to wash your eyes with an infusion of chamomile flowers. It is prepared in the same way as the linden blossom infusion. The washing procedure can be repeated after waking up and before going to bed.
• Peppermint helps to cope with fatigue. It can be brewed and consumed orally, or you can soak cotton swabs in the resulting brew and apply it to your eyes for 15 minutes.
• Cucumber compresses are quick to prepare. Simply cut off a slice of this vegetable and place it on your closed eyes for 15 minutes.

Propolis in water is a powerful remedy for inflammation and eye fatigue

An aqueous solution of propolis has a very powerful anti-inflammatory effect. It is enough to drop it once, and in just a couple of minutes you will feel significant relief!

You can prepare an aqueous solution yourself, but it is better, of course, for your eyes to buy a ready-made one. Currently, this product can be purchased from distributors of the Tentorium company under the name "APV"

Recipe: How to make an aqueous solution of propolis?

But it’s worth saying right away that it stings your eyes, if you don’t want to suffer and endure pain (1 minute), then the medications listed below are suitable for you.

Failure of internal chimes

The autumn-winter period is a negative background for the development of many diseases, especially cardiovascular diseases. At this time, interruptions in the functioning of the internal biological clock begin, which leads to seasonal depression. Alexander Kalinkin, head of the Center for Sleep Medicine at Moscow State University, told Izvestia about this. M.V. Lomonosov and expert of the European Society of Sleep Research (ESRS). He is a cardiologist by profession, but he has been studying the problems of sleep disorders and helping people get rid of them for 27 years.

Dream

Photo: RIA Novosti/Alexey Malgavko

Scientists have discovered a new danger of lack of sleep

The scientist explained that drowsiness in the autumn-winter period has a specific reason associated with the lack of sun in northern latitudes. Sunlight is the main regulator of the production of the night hormone, melatonin. In the evening, with the onset of darkness, its concentration increases sharply, it gives a signal to all organs to adjust to the night mode of operation. As soon as light hits the retina in the morning, the concentration of melatonin drops sharply to a minimum value.

“Melatonin production occurs in the pineal gland, a small projection in the central part of the brain. The signal about the presence of light to the pineal gland comes through the so-called suprachiasmatic nuclei - these are the central clocks, we call them chimes. But each cell in the body contains its own clock, which operates on completely different dials, somewhere it may be six o'clock, somewhere it may be 12 o'clock, and so on. And even the activity of the genome at night, during sleep, differs from the activity of the genome during wakefulness,” said Kalinkin. When seasonal changes begin in nature, this complex mechanism has to adapt to them.

Lack of sleep may increase risk of gene mutations

Scientists have found that even one night without sleep has a detrimental effect on cell DNA

Eye drops for tired eyes

In order to help your eyes fight fatigue due to prolonged eye strain, you should definitely use eye drops.

The following drops are available for eye fatigue:

• Okutiars. Eye drops that contain a natural component of human tears, ultra-high molecular weight hyaluronic acid, help relieve the feeling of dry eyes that occurs after intense visual work at the end of the working day. Preservative-free drops can be instilled without removing contact lenses.
• Cationorm. The only cationic emulsion to moisturize the ocular surface, which helps restore all layers of tears and relieves even severe symptoms of dry eyes that occur even in the morning. Preservative-free drops can be instilled directly onto contact lenses.
• Oftagel. An eye gel with a maximum concentration of the moisturizing component carbomer, which can relieve the feeling of dry eyes without the need for frequent applications, and can also be used at night as a means of additional hydration of the ocular surface.
• Taufon. This drug starts regeneration processes in the tissues of the eye. The active ingredient is taurine. It is necessary to instill 1 drop into each eye, up to 4 times a day. The course consists of 1 month. Allergic reactions are noted as side effects. Do not use in children or those with hypersensitivity to taurine.
• Visine. These drops have a pronounced vasoconstrictor effect, help get rid of eye redness, reduce eye tension, and help relieve fatigue and swelling. The main active ingredient is tetrizoline hydrochloride. The effect occurs quickly, within the first minute and lasts up to 8 hours. It is recommended to instill 1 drop into both eyes up to 3 times a day. Visine should not be used for more than 4 days in a row. The product should not be used to treat pregnant women or during breastfeeding. Sometimes, when instilled, a burning and tingling sensation, pupil dilation and other side effects may occur. In this case, you should stop using the drug and consult a doctor.
• Likontin. The product helps to moisturize the mucous membrane of the eye, prevents the development of irritation, has an antiseptic effect, eliminates discomfort, and is indicated when wearing contact lenses. The drug should be instilled 1 drop up to 6 times a day. Do not use drops if there is severe irritation of the conjunctiva or significant redness.
• Khilozar-chest of drawers. A drug intended to moisturize the mucous membrane of the eye. Helps cope with discomfort, dryness, burning eyes. Can be used when staying in a room with dry air, wearing lenses, or during significant visual stress. Do not use if you are intolerant to the components of the drops. Instill 1 drop 3 times a day.
• Oksial. Drops that help eliminate dry eyes quickly eliminate all symptoms of fatigue, irritation of the organ of vision, and help get rid of hyperemia. Can be used for contact conjunctivitis, during prolonged visual strain, when driving a car, and for dry eye syndrome. It should be used as needed, instilling 1 drop into the conjunctival sac. Do not use if you are intolerant to any component included in the drops. There are no more contraindications to their use.
• Systane. Drops are used to eliminate irritation and dry eyes; they help cope with all symptoms of visual fatigue, effectively and quickly relieving them. It is necessary to instill 1 drop when the need arises. Can be used when wearing contact lenses, in childhood, during pregnancy and breastfeeding. However, you should first consult your doctor, as the product can be addictive.

On the subject: Vitamins for the eyes - which are the best?

What to do if you have a headache from lack of sleep?

The most effective way to eliminate discomfort in the head due to lack of sleep is to normalize your sleep and wakefulness patterns. In the absence of an objective possibility, headaches are relieved by:

• analgin;
• citramon;
• nise;
• ibuprofen;
• spasmalgo;
• no-shpa (drotaverine);
• Solpadeine

It is dangerous to abuse them; they negatively affect the gastric mucosa. Causes exacerbation of gastritis and peptic ulcers. Consult your physician before use.

Home remedies for reducing unpleasant sensations in the head that work effectively:

1. Tea made from mint, lemon balm, chamomile (calendula).
2. Massage the head at certain points - temples, eyebrows, near the nose. It is not recommended to press hard.
3. Shower with hair wash.

Headaches from lack of sleep can be prevented by taking preventive measures:

1. Monitor your diet - serving size, composition, presence of vitamins, microelements, exclusion of semi-finished products, alcohol.
2. Maintain water balance. To do this, drink up to 2 liters of clean water daily.
3. Exercise. Grueling workouts in the gym will have a negative impact on an unprepared person. Optimally – moderate walking in the fresh air, yoga, Pilates, swimming pool.

The rules are simple, accessible, and do not require time or money.

To fully recover during sleep and prevent headaches, use the following recommendations:

• take a 30-minute evening walk;
• take a warm shower or bath;
• the last meal should be 3 hours before bedtime;
• physical activity should prevail during the day; in the evening, switch to quiet activities;
• turn off the phone and TV 2 hours before bedtime;
• ventilate the room, stuffiness increases the likelihood of headaches;
• Don't watch TV in bed.

By following the regimen and following the advice, the positive effect will become noticeable in a few days. The pressing pain in the head will decrease, your mood will improve, and your emotional background will be restored.

It is not advisable to prescribe medications on your own. Initially, make an appointment with a neurologist to find out the cause of your headache. Based on the provoking factor, he will draw up a treatment regimen:

• antihypertensive drugs for high blood pressure;
• sedatives – to reduce the stress factor;
• sleeping pills – if the process of falling asleep is disrupted.

When you get an obsessive headache from lack of sleep, the course of your day is disrupted. Everything falls out of hand, nervousness and irritability appear. Concentration and memory deteriorate. Headaches can be prevented, relieved, and treated. The main thing is to seek help in time.

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Sleep is a necessary and beneficial physiological state for the body, in which the nervous system is unloaded, the immune system is restored, and the brain is cleansed of toxic waste products. Whether a headache can start from lack of sleep is of interest to many people who do not devote enough time to rest at night. Lack of adequate sleep, disruption of the daily routine, intense physical activity - all this is not only the cause of headaches, but also the development of chronic diseases, and also contributes to the occurrence of mental problems.

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• Sleep norms and consequences of its lack
• Causes of headaches from lack of sleep
• Treatment
• How to organize normal sleep
• Drug therapy