Blinking is one of those involuntary habits we rarely think about, but it plays a surprisingly important role in preparing the brain for sleep. If you’ve ever found yourself wide awake in bed, staring at the ceiling, the issue might be something as unexpected as not blinking enough before going to sleep.
Blinking isn’t just about moisturizing the eyes. Each blink sends a signal to the brain, initiating a mild neurological reset. According to researchers at the University of Washington, blinking is tied to mental disengagement and has a calming, rhythmically hypnotic effect on the nervous system. As we blink, especially in low-light conditions, the brain receives cues to wind down, helping to transition from wakefulness to rest.
Failing to blink before bed, particularly after extended screen time, can prolong mental stimulation and keep your brain in a hyper-alert state. Digital screens suppress blinking frequency, leading to both eye strain and mental fatigue. The Journal of Behavioral Sleep Medicine reports that increased screen use before bed delays sleep onset and reduces overall sleep quality, partly because it interferes with natural blinking patterns and melatonin production (Cain & Gradisar, 2010).
What’s more fascinating is how blinking is linked to dopamine regulation. A study published in Cognitive, Affective, & Behavioral Neuroscience explains that spontaneous blinking is associated with dopamine levels in the brain. Higher blink rates are often correlated with restlessness or alertness, while slower, intentional blinking signals calm and fatigue, helping to shift the brain into a more relaxed state necessary for sleep.
So, if you spend your evening locked in a high-stimulus environment — binging Netflix, scrolling through social media, or answering late emails — you might not be blinking enough to signal your brain it’s time to sleep. This contributes to sleep latency, the time it takes to actually fall asleep after you get into bed, which the Sleep Health Journal notes is a key metric in evaluating sleep efficiency and restfulness.
One practical takeaway from this research is to build in a period of intentional visual rest before bed. Powering down screens, engaging in low-stimulation activities like reading or meditating, and yes, even allowing yourself to blink naturally in a darkened, quiet space can help cue your brain that it’s time to rest.
In a world driven by digital overstimulation, it’s often the smallest, most overlooked habits that can have the biggest impact on sleep. Blinking — simple, automatic, and rhythmic — may be just the gentle nudge your brain needs to ease into a good night’s sleep.
Sources:
University of Washington Sleep and Cognition Lab
Cain, N., & Gradisar, M. (2010). Electronic media use and sleep in school-aged children and adolescents: A review. Journal of Behavioral Sleep Medicine.
Smilek, D. et al. (2010). Spontaneous blinking and cognitive control. Cognitive, Affective, & Behavioral Neuroscience.
Sleep Health Journal (2021). Sleep latency and behavioral cues in modern environments.
Disclaimer: This article is intended for informational purposes only and is not a substitute for professional medical advice. Please consult with your healthcare provider before making any changes to your sleep habits or treatment plans.