Who doesn’t love longer daylight hours in the spring? Every spring, we move our clocks forward an hour for Daylight Saving Time (DST)—gaining more daylight in the evening but losing an hour of sleep. While this adjustment may seem minor, it can disrupt sleep patterns, impact overall well-being, and even affect your eye health.

If you’ve ever noticed your eyes feeling dry, irritated, or strained after a time change, you’re not alone. The shift in our internal clocks can lead to fatigue, poor focus, and even increased risk for certain eye conditions. Let’s explore how the time change affects your vision and what you can do to keep your eyes healthy.

Disrupted Sleep Leads to Eye Strain & Fatigue

Your eyes need adequate rest to function properly. Losing an hour of sleep can throw off your circadian rhythm, leading to:

• Tired, strained eyes – Less sleep can cause the eye muscles to fatigue more quickly, making tasks like reading or using digital screens more difficult.
• Blurred vision – Sleep deprivation can reduce tear production, leading to dryness and fluctuating vision.
• Increased sensitivity to light – A lack of rest can make your eyes more sensitive to bright screens and sunlight.

Poor Sleep Quality Can Worsen Dry Eye Syndrome

People who already suffer from dry eye syndrome may experience worsening symptoms after the time change. Sleep deprivation can reduce tear production and cause the eyes to feel gritty, red, and irritated. This is especially true for individuals who:

• Spend long hours in front of screens
• Wear contact lenses
• Have a history of dry eye disease

Blue Light Exposure at Night Disrupts Sleep & Eye Health

Many people struggle to adjust to the new time change and may use phones, tablets, or TVs before bed to wind down. However, blue light exposure from these screens can:

• Suppress melatonin production – Making it harder to fall asleep.
• Disrupt circadian rhythms – Leading to restless nights and tired eyes in the morning.
• Increase digital eye strain – Causing discomfort, headaches, and blurred vision.

Increased Risk of Eye-Related Health Issues

Sleep deprivation—even from a one-hour change—can increase the risk of serious eye conditions, including:

• Glaucoma – Poor sleep is linked to higher intraocular pressure, a major risk factor for glaucoma.
• Retinal Damage – A lack of rest may reduce oxygen flow to the eyes, leading to long-term issues.
• Migraines & Light Sensitivity – Poor sleep can trigger migraines, which often come with visual disturbances.

Tips to Protect Your Eyes During the Time Change

• Adjust Your Sleep Schedule Early – Start going to bed 15-30 minutes earlier a few days before the time change to help your body adjust gradually.
• Limit Blue Light Exposure Before Bed – Avoid screens at least an hour before bedtime or use blue light-blocking glasses.
• Practice the 20-20-20 Rule – If you’re experiencing eye strain, take a break every 20 minutes by looking 20 feet away for 20 seconds.
• Keep Your Eyes Hydrated – Drink plenty of water and use lubricating eye drops if you experience dryness.
• Wear Sunglasses Outdoors – Protect your eyes from glare and UV rays, especially in the mornings when your eyes may be more sensitive.
• Create a Sleep-Friendly Environment – Keep your bedroom cool, dark, and quiet to encourage deep, restful sleep.

Daylight Savings Time

Daylight Saving Time may only shift the clock by an hour, but its effects on sleep and vision can last for days or even weeks. By practicing healthy eye habits and prioritizing good sleep hygiene, you can minimize eye strain, dryness, and fatigue during this transition.

If you’re experiencing persistent vision problems, eye discomfort, or difficulty adjusting to the time change, schedule an eye exam. The doctors at Bissell Eye Care can check for underlying issues and recommend solutions to keep your vision sharp and comfortable.

About Bissell Eye Care: John D. Bissell, OD owns and operates Bissell Eye Care servicing Northern Pittsburgh and Alle-Kiski Valley regions. With two locations to treat patients, we offer evening appointments. Bissell Eye Care provides comprehensive eye examinations for the entire family beginning as early as 6 months, ocular disease detection and treatment, eyeglasses, sunglasses, activewear, contact lenses, and low vision examinations for those with significant vision loss. We accept most types of vision and health insurance plans. For more information, visit bisselleyecare.com or call our Bakerstown Office at 724-443-6767 or Natrona Heights office at 724-226-0444.