Stopping the nighttime habit of rubbing your eyes requires a multi-pronged approach addressing both the underlying causes and the physical act itself. Persistent rubbing can lead to serious issues like keratoconus (a thinning of the cornea),[1, 2] so breaking this habit is crucial.
Understanding the Problem
Why do you rub your eyes at night? Common reasons include:
- Dry Eyes: Dry eyes are a frequent cause of nighttime eye rubbing. [7] Lack of sufficient tear production leads to irritation and discomfort, prompting the urge to rub.
- Allergies: Allergens can trigger itching and inflammation, especially at night when allergens might accumulate on your bedding or pillow. [3]
- Itchiness: Various irritants or conditions can cause nighttime itchiness. [3]
- Sleep Disruption: Subconscious rubbing might occur during restless sleep. [5]
Solutions to Stop Rubbing
Here's a breakdown of effective strategies:
Addressing Underlying Issues:
- Treat Dry Eyes: Use over-the-counter lubricating eye drops before bed. [1] Your doctor might recommend prescription eye drops if needed.
- Manage Allergies: Identify and avoid allergens. Keep your bedroom clean, and use allergen-proof covers for bedding. Consider allergy medication as prescribed by a doctor. [3]
- Improve Sleep Hygiene: Aim for 7-8 hours of quality sleep. [8] A comfortable sleep environment contributes significantly to reducing the urge to rub.
- Humidify Your Room: A humidifier adds moisture to the air, which can alleviate dry eyes and reduce nighttime itching. [3]
Physical Interventions:
- Wear Gloves or Mittens: This simple method physically prevents you from rubbing your eyes while asleep. [2]
- Use a Protective Eye Guard: Consider a racket ball eye guard to protect your eyes without obstructing vision entirely. [4] This is a particularly good option for those who are unconsciously rubbing their eyes during sleep.
- Clean Eyelids Gently: Clean your eyelids gently with cotton pads dampened with a mild cleanser to remove irritants. Avoid rubbing. [5]
If the Problem Persists:
Consult your eye care professional if home remedies are insufficient or if you suspect an underlying eye condition. They can diagnose any issues and recommend appropriate treatment. [1]
