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Myopia, or nearsightedness, is becoming a growing concern, especially among children and young adults. With the increasing use of digital devices in daily life, cases of myopia are rising worldwide. What was once rare in young children and adults has now become common, with many relying on glasses. So what you as a parent can do to reduce the risk of myopia in children? To know how to reduce the risk, we got in touch with Dr Digvijay Singh, Ophthalmologist, Director of Noble Eye Care, Gurugram who shares tips to prevent myopia.

“There are many aspects of developing weak eyesight that we can’t control such as genetic tendency, the need to spend long hours reading or working on screens in the increasingly academic world and reduced outdoor exposure. However, we should try to ensure we can regulate screen time and follow healthy digital practices to reduce the chance of getting glasses. These practices will improve eye health for both adults and children facilitating strong and healthy vision in this tech age,” he said.

Tips To Prevent Myopia

Avoid prolonged screen time: Use screens in short intervals. Ideally, take a break every 20 minutes and focus on a distant object for 20 seconds.

Use a bigger screen: Opt for larger screens at a distance whenever possible. For example, watch movies on a TV instead of a laptop and use a desktop or laptop for online classes or video calls instead of a tablet or smartphone.

Proper lighting: Ensure the room is well-lit with indirect light to avoid glare. Reading or watching screens in dim light strains the eyes. Avoid placing a light directly behind the screen or behind you, as it can create shadows on the screen.

Screen brightness: Set the screen brightness to a moderate level. Both very low and very high brightness can strain your eyes and cause fatigue.

Use glasses: Wear prescription glasses (if needed) consistently. An anti-glare coating can reduce eye strain. However, blue light-blocking or tinted glasses have no proven benefits yet. Keep your glasses clean and free from scratches.

Frequent blinking: Screen time reduces blinking from 14–16 times a minute to 4–6 times. Make a conscious effort to blink regularly to prevent dryness and eye fatigue. Use lubricating eye drops if your eyes feel dry or tired.

Spend time outdoors: Outdoor time is one of the best ways to protect against myopia and worsening vision. Aim for at least 2 hours of natural light exposure daily.

Limit near activities: Reduce time spent on close-up tasks like reading, digital devices, or fine art. Avoid focusing on close work for more than 45 minutes continuously, as it increases the risk of progressive myopia.

Eat a nutritious diet: Include green leafy vegetables, carrots, beetroots, citrus fruits, almonds, avocados, eggs, and fish in your diet. These foods support healthy cornea and retina function, promoting good eyesight.

Do eye exercises: Practice simple exercises like pencil push-ups, distance focusing, and relaxation exercises. These help strengthen eye muscles and prevent eye weakness.

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