How to Sleep With Your Eyes Open

Sleeping with your eyes open is not only possible, it is a skill you can learn. However, while we each have this power, we really shouldn’t use it—teaching yourself to sleep with your eyes open is bad for your eyes, your sleep quality, and your overall health.

However, some sleepers can’t help but sleep with their eyes open; this condition is called nocturnal lagophthalmos.

If you can’t help but fall asleep with your eyes open or are having trouble breaking this habit, our tips can help you get better sleep with this condition and minimize the damage it can have on your overall eye health.

How To Sleep With Your Eyes Open?

1. Fix Your Eyes on One Spot

Before falling asleep, set yourself up in a dark room and find something motionless to focus on as you drift off. Avoid moving objects or distractions in your sleep space since they may make it more difficult to fall (and stay) asleep.

You could also try using a dim nightlight or blackout curtains to maintain a calming, distraction-free environment.

2. Breath Slowly

Once you’ve settled into a quiet, comfy spot, turn your attention to your breathing. Take deep, slow breathes, in and out; t keeps your muscles relaxed and slows your thoughts.

Using an essential oil diffuser or practicing diaphragmatic breathing may enhance the calming effect, helping you unwind even further.

3. Relax Your Muscles

Focus on each muscle in your body and tell it to relax. A good method is tensing each muscle for five seconds, then releasing—starting at your toes and working up to the top of your head. This is another great “fall asleep fast” method for those struggling with insomnia, as it serves as a distraction and allows you to fully focus on relaxing your body and falling asleep.

If you find it challenging to relax, consider incorporating soft music, white noise, or guided meditation into your routine to facilitate muscle relaxation.

4. Let Your Mind Wander

It’s very easy to overthink this step…so don’t. Let your mind go wherever it wants, and eventually, it will slow down. Now that your muscles are relaxed, your eyes zoned out, and your breathing and thoughts calm, sleep should come quickly.

Visualizing peaceful scenes, such as a serene beach or a tranquil forest, can further help your mind drift into a restful state.

5. Use a Sleep Mask

A sleep mask can provide gentle pressure to your eyelids, encouraging them to stay closed while you sleep. It also helps block out light, promoting better relaxation and sleep quality.

6. Apply Moisturizing Eye Drops

Keeping your eyes hydrated is essential if you sleep with them open. Apply lubricating eye drops or gel before bed to reduce dryness and irritation caused by exposure during sleep.

7. Create a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your body’s internal clock. This consistency makes it easier to fall asleep, even if you have difficulties closing your eyes completely.

8. Avoid Screens Before Bed

Blue light from phones, tablets, and computers can interfere with your ability to fall asleep. Try to avoid screens at least an hour before bed and focus on calming activities like reading or journaling instead.

9. Elevate Your Head

Using an extra pillow or an adjustable bed to elevate your head slightly can reduce strain on your eyes and help keep them more relaxed during sleep.

10. Try Eye Exercises

Incorporating gentle eye exercises before bed can relax your ocular muscles. For example, roll your eyes in a circular motion, blink repeatedly, or massage your eyelids gently to promote relaxation.

11. Consider Protective Goggles

If your nocturnal lagophthalmos is severe, wearing protective goggles designed to maintain moisture and shield your eyes overnight can help prevent dryness and irritation.

12. Practice Stress Management

High stress can worsen sleep issues. Incorporating stress-relief techniques like meditation, yoga, or progressive muscle relaxation into your evening routine can help calm your mind and body.

Practicing good sleep hygiene and setting yourself up in a peaceful environment to achieve healthy sleep is one way to get better rest at night, even if you can’t help but keep your eyes open. Eventually, after improving sleep health, you may be able to kick this habit, but until then, you can follow these steps (and use plenty of moisturizing eye drops) to safely fall asleep with your eyes open.

In addition, ensuring your sleep space is at an ideal temperature, decluttering your bedroom, and using comfortable pillows and bedding can significantly improve your sleep quality.

Do remember, this technique may take some practice, so don’t feel discouraged if you have trouble drifting off or it doesn’t work right away. Over time, you’ll start sleeping better and waking up feeling refreshed. And if you’re unable to naturally kick your nocturnal lagophthalmos, we suggest talking with your doctor about your sleeping habits.

If left unaddressed, nocturnal lagophthalmos can lead to long-term eye damage, including dryness, irritation, and potential vision issues, so seeking professional advice is crucial for safeguarding your eye health.

The Importance of Eyelids

Now that we know how to keep our eyes open while we sleep, it’s time to talk about why it should be avoided if possible. Eyelids are more than just facial features—they guard the eyes against particles and germs, and keep them hydrated. Having them open all night, or even just for a nap, leaves your eyes unprotected.

Every time you blink, your eyelids reapply a layer of tears to your eyes. Your tears are how your eyes stay clean, free of debris, and healthy. Even the smallest particle causes discomfort. (Remember the last time you got an eyelash in your eye?)

Side Effects of Sleeping with Eyes Open

Sleeping with eyes open, also known as nocturnal lagophthalmos, can have various effects on eye health and overall well-being. Although it may seem harmless, this condition can lead to significant discomfort and complications over time if left unaddressed. Below are some of the detailed side effects associated with sleeping with eyes open:

1. Dryness and Irritation

One of the most immediate and noticeable side effects of sleeping with eyes open is dryness. The eyelids play a crucial role in keeping the eyes moisturized by spreading tears evenly across the surface. When the eyes are not fully closed during sleep, the tear film evaporates faster, leading to dryness and irritation.

This can cause symptoms such as redness, a gritty sensation, and discomfort, which may persist even after waking up. Chronic dryness can further lead to complications like corneal damage and an increased risk of infection.

2. Increased Risk of Corneal Damage

The cornea, the transparent front layer of the eye, is particularly vulnerable when the eyes are not adequately protected during sleep. Exposure to air, dust, and other environmental factors can lead to corneal abrasions or scratches. Over time, repeated exposure may result in corneal ulcers, a more severe condition that can impair vision and require medical intervention.

3. Blurred Vision

People who sleep with their eyes open often experience blurry vision upon waking. This occurs because the cornea becomes dry or damaged due to insufficient lubrication overnight. While the vision may improve temporarily after blinking or using artificial tears, repeated episodes can lead to longer-lasting visual disturbances.

4. Eye Infections

A lack of eyelid closure during sleep can increase the likelihood of bacterial or viral infections. Tears not only provide moisture but also contain enzymes that help fight off pathogens. Without adequate tear coverage, the eyes become more susceptible to infections such as conjunctivitis, which can cause redness, discharge, and discomfort.

5. Poor Sleep Quality

Sleeping with eyes open can disrupt the sleep cycle for both the individual and their sleeping partner. The exposure to light, even with the eyelids partially open, can interfere with the brain’s ability to regulate sleep hormones like melatonin. This can lead to lighter, less restorative sleep, resulting in fatigue and reduced alertness during the day.

6. Cosmetic and Functional Changes Over Time

Persistent nocturnal lagophthalmos can result in noticeable changes around the eyes. Swelling, dark circles, or puffiness may develop due to chronic irritation and inflammation. Additionally, the muscles and tissues around the eyes may weaken over time, further complicating the ability to close the eyes fully even when awake.

7. Long-Term Vision Issues

If untreated, sleeping with eyes open can lead to more severe and irreversible vision problems. Prolonged corneal damage, repeated infections, or scarring can compromise the clarity of vision. These complications may eventually require corrective measures, such as surgery, to restore or preserve visual function.

Techniques for Sleeping Discreetly With Your Eyes Open

Step 1: Practice Relaxation Techniques

a. Controlled Breathing

Begin by focusing on your breath, which is a powerful way to calm your mind and body. Inhale deeply through your nose for a count of four seconds, allowing your lungs to fully expand.

Hold your breath gently for another four seconds, maintaining a sense of stillness. Then, exhale slowly and steadily through your mouth for six seconds, emptying your lungs completely.

Repeat this breathing pattern several times, allowing each cycle to gradually ease tension and promote a sense of relaxation. With consistent practice, this technique can become an effective tool for inducing calmness in any situation.

b. Progressive Muscle Relaxation

To further release tension, engage in progressive muscle relaxation. Start by focusing on your toes and consciously relaxing them. Then, slowly move upward through your body, relaxing each muscle group one by one—feet, calves, thighs, abdomen, chest, arms, shoulders, neck, and finally, your face.

Pay special attention to areas where you may habitually hold tension, such as your jaw or shoulders. This step-by-step process helps your body transition into a state of relaxation, laying the groundwork for the subsequent steps.

Step 2: Train Your Gaze

a. Focus on a Fixed Point

To maintain an inconspicuous and relaxed state, select a fixed point in your line of vision—perhaps an object directly in front of you or slightly below eye level.

Keep your eyes softly focused on this point without staring intensely, as doing so may cause strain or draw attention to your gaze. By adopting a neutral focus, you create the impression of being alert and engaged while preparing for rest.

b. Practice Half-Lidding

Another way to reduce eye strain and achieve a more relaxed appearance is to practice half-lidding. Partially lower your eyelids so your eyes remain slightly open, creating a subtle, restful expression.

This technique not only minimizes visual fatigue but also makes it less apparent that you may be transitioning into a resting state. Regular practice can help this become a natural part of your routine.

Step 3: Simulate Wakefulness

a. Micro Movements

Maintaining a convincing facade of wakefulness involves incorporating small, deliberate movements. Occasionally shift your gaze slightly or move your eyes to simulate natural behavior. These micro movements help create the illusion of attentiveness without requiring significant effort.

b. Blink Slowly

In addition to micro movements, practice slow, deliberate blinking to prevent your eyes from becoming dry or strained. Slow blinking mimics a natural rhythm, helping you appear engaged while also supporting your eye health during prolonged periods of rest.

. Neutral Facial Expression

A calm and neutral facial expression is key to avoiding detection while resting. Keep your facial muscles relaxed, avoiding any tension or exaggerated expressions. A serene, composed appearance ensures that you blend in seamlessly with your surroundings, even as your body and mind slip into a restful state.

Step 4: Incorporate Light Sleep

a. Adopt a Comfortable Position

Position yourself in a chair with your head upright and supported to maintain the appearance of being awake. Avoid slumping or allowing your head to droop forward, as these positions can reveal that you’re sleeping.

Opt for a posture that is both comfortable and discreet, ensuring your resting state remains unnoticed.

b. Use Visualization

Encourage your mind to transition into light sleep by using visualization techniques. Close your eyes halfway and imagine a tranquil scene, such as a serene beach, a quiet forest, or a starry night sky.

Visualizing peaceful imagery helps your mind drift into a light, restorative sleep while maintaining an outward appearance of wakefulness.

Why Do People Sleep With Their Eyes Open?

While some people try to train themselves to sleep with their eyes open, others can’t help it. If you naturally sleep with your eyes open and are unable to stop the habit, you probably have nocturnal lagophthalmos. This condition occurs when you’re physically unable to close your eyes during sleep, and only about 20 percent of people suffer from nocturnal lagophthalmos (to varying degrees).

What Causes You to Sleep With Your Eyes Open?

1. Facial Nerve Issues

Damage or weakness in the facial nerve (cranial nerve VII), which controls the muscles responsible for closing the eyelids, can prevent your eyes from fully closing. Causes include:

• Bell’s Palsy: Temporary paralysis or weakness of facial muscles.
• Trauma: Injury to the facial nerve from accidents or surgeries.
• Stroke: Damage to the brain affecting nerve function.

2. Eye Anatomy

Some individuals have naturally shaped eyelids or eyes that make it difficult for the eyelids to fully close. This could be due to:

• Proptosis (Bulging Eyes): Often caused by conditions like thyroid eye disease or tumors.
• Short or Tight Eyelids: A congenital or acquired condition where the eyelids lack sufficient length or flexibility to close entirely.

3. Muscle Weakness

Weakness in the muscles around the eyes can impair their ability to close properly, often linked to conditions such as:

• Myasthenia Gravis: An autoimmune disorder that weakens voluntary muscles.
• Age-Related Changes: Muscle tone naturally diminishes with age, affecting eyelid closure.

4. Sleep Disorders

Certain sleep-related conditions may contribute to sleeping with your eyes open, such as:

• Parasomnias: Disorders involving abnormal behaviors during sleep, including sleepwalking or talking.
• REM Behavior Disorder: Acting out dreams can interfere with normal eyelid closure.

5. Neurological Conditions

Disorders affecting the nervous system can interfere with the communication between the brain and eyelid muscles, including:

• Parkinson’s Disease: Disruptions in muscle control and function.
• Multiple Sclerosis (MS): Nerve damage impacting muscle control.

6. Injury or Surgery

Trauma or surgical procedures affecting the face or eyes may damage nerves or alter the eyelid’s structure, resulting in incomplete closure. Common causes include:

• Facial or Skull Fractures
• Eyelid Surgeries (Blepharoplasty)

7. Dry Eye Syndrome

While not a direct cause, dry eye syndrome can exacerbate nocturnal lagophthalmos, as discomfort might prevent you from fully closing your eyes at night.

8. Genetics

Some people may have a genetic predisposition to nocturnal lagophthalmos. If you have a family history of this condition, it may increase your likelihood of experiencing it.

Causes of Nocturnal Lagophthalmos

Nocturnal lagophthalmos is often a genetic condition, but it can also be the result of damage to the facial nerve. This is the nerve that tells your eyelids to open and close.

There are many ways this nerve can be damaged, but the main three are a stroke, Bell’s Palsy, or injury by a blunt or sharp object.  Thankfully, there are many helpful treatments and surgeries out there ready to treat this sleeping condition. The right treatment for your nocturnal lagophthalmos will largely depend on the condition’s cause, so let’s dive into more detail about how this can originate.

1. Result of a Stroke

After a stroke, it’s common to lose muscle control in parts of your body, including facial muscles. Many stroke survivors are able to regain muscle control with physical therapy. In the meantime, non-surgical treatments like artificial tears and moisture goggles will keep your eyes safe at night.

2. Bell’s Palsy

Nocturnal lagophthalmos may be a symptom of Bell’s Palsy—a condition brought on by the compression of the seventh cranial nerve. The result is temporary weakening or paralysis of facial muscles, including ones in charge of the eyelids. Bell’s Palsy is a temporary condition, so surgical treatment is not necessary. Artificial tears, moisture goggles, or sleeping masks offer nightly eye protection while the Bell’s Palsy runs its course.

3. Injury By a Blunt or Sharp Object

A blow or deep cut to your face can easily damage the delicate muscles and nerves around your eyes. Not being able to fully close your eyes is one potential result of this kind of injury. Surgery might be the best option for anyone with this type of nocturnal lagophthalmos.

FAQs

Do your eyes roll back while you sleep?

Your eyes don’t just roll back and stay that way when you fall asleep, they move around. Rapid Eye Movement (REM) is the stage of sleep when our eyes move rapidly in all directions; this is also when we have our most vivid dreams.

Are there any risks to sleeping with your eyes open?

Yes, sleeping with your eyes open can lead to dry eyes, irritation, or even corneal damage if the eyes are not properly protected. Using eye drops or moisture goggles can help minimize these risks.

Is it possible to fall asleep while walking?

People who have narcolepsy fall asleep suddenly in all sorts of circumstances, including walking. These sudden naps are called “sleep attacks.” These episodes can be dangerous, and if you find yourself having sleep attacks, you should make a treatment plan with your doctor.

What tools can help someone sleep with their eyes open?

Artificial tears or lubricating eye drops can keep your eyes moist. Special contact lenses or moisture goggles can also protect the eyes from dryness or damage while attempting to sleep with your eyes open.

What are the causes of Bell’s Palsy?

Bell’s Palsy is caused by inflammation or compression of the facial nerve (cranial nerve VII), leading to temporary weakness or paralysis of the muscles on one side of the face. The exact cause is not always known, but it is often linked to viral infections, such as:

• Herpes simplex virus (HSV-1): The virus that causes cold sores.
• Varicella-zoster virus: The virus responsible for chickenpox and shingles.
• Epstein-Barr virus: Associated with mononucleosis.
• Cytomegalovirus or other viral infections.

Other factors, such as diabetes, pregnancy (particularly in the third trimester), and autoimmune conditions, may increase the risk of developing Bell’s Palsy.

Is there a difference between sleeping with your eyes open and zoning out?

Yes, zoning out is a state of mental disengagement where your brain rests but you remain partially aware of your surroundings. Sleeping with your eyes open involves entering a deeper sleep state while maintaining the appearance of wakefulness.

Is it possible to train yourself to sleep with your eyes open?

Yes, it is possible, but it takes practice and focus. Techniques like focusing on a distant point or learning how to relax your body while keeping your eyes open can help. However, this can be challenging and may not work for everyone.

Why does my child sleep with their eyes open?

It is somewhat common for babies to sleep with their eyes partially open; this way of sleeping may be a genetic case of nocturnal lagophthalmos. Most babies grow out of sleeping this way by the time they are a year and a half. If they don’t, check in with your pediatrician.

What happens when your eyes dry out?

Eyes drying out can result in a damaged cornea, blurry vision, and irritated eyes. Make sure you are well-hydrated—water is an important part of tear production—and sleep with your eyes closed. For those who physically can’t produce enough tears to protect their eyes, talk to your doctor about using artificial tears, moisture goggles, or other methods to keep your eyes moist.

Can you survive without eyelids?

You can survive without eyelids, but you may lose your sight. Without the eyelids to protect them, the corneas will dry out, crack, and stop working. But good news! There are surgical procedures that can create new eyelids.

Sleep With Your Eyes Closed

Being able to take a bonus nap on the fly may be handy, but it is not worth it in the long run.

When your eyes close at night, they immediately get busy preparing for the next day—tears hydrate and clean the eyes, the facial muscles get a chance to rest, and your brain takes a much-needed break from all the stimulation of the day.

Sleeping with your eyes open, even just for a nap now and then, isn’t doing your eyes any favors. It’s best not to teach yourself a habit that can harm your eyesight, and sleep quality.