Natural light against myopia

Adriana Stimoli

Publié il y a 2 mois

02.07.2025

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Ubiquitous screens and our habit of spending a lot of time indoors put eyesight at risk. There are some tricks to protect your eyes.

Frowning in the street and not being sure to recognize who greets us from afar, this is a daily reality for more and more people. Indeed, the prevalence of myopia continues to increase. Today, it affects 20 to 30% of the world’s adult population and up to 90% of young people in Southeast Asia. This eyesight defect results from an excessive elongation of the eyeball that prevents seeing in the distance. The culprit? genetic factors and our contemporary lifestyles, with screens everywhere and – above all – the fact that we spend the majority of our time indoors. When myopia progresses by more than 0.5 diopters per year, it is considered progressive. Therapeutic solutions exist, according to Nathalie Voide, a doctor associated with the pediatric strabology and ophthalmology unit at the Jules-Gonin Ophthalmic Hospital in Lausanne. “We have the means to slow this progress with specific optical lenses, special contact lenses, and even eye drops.” Unlike standard lenses, these new optical devices allow vision correction while acting on the excessive growth rate of the eye. However, to limit the progression of myopia, the specialist explains, there are simple tricks to take care of your eyesight. Here are four of them.

1/ Spend time outdoors

Unlike artificial lighting, which can damage the retina, natural light helps protect eyesight. Ideally, one can be exposed to sunlight for two to three hours a day. "Outdoor exposure offers a light spectrum that even well-lit interiors cannot match," says Nathalie Voide.

2/ Adopt the right distance

Holding your screen a few centimeters from your eyes is a bad habit. It is recommended to keep a distance of between 30 and 40 centimeters (the distance between your elbow and your hand) between your eyes and your book or screen. “This distance reduces the effort required for the eye to see up close, which in the long term can limit the risk of developing myopia.”

3/ Prioritise good lighting

The contrast of what we observe is also important and can, in poor conditions, promote excessive ocular growth. Ideally, you would prioritise adequate brightness for reading. “A dim light increases visual fatigue,” explains the specialist.

4/ Apply the "rule of 20"

To see closely, the eye must contract the ciliary muscle. This accommodative effort can, over time, promote the development of myopia. The rule of 20 is essential to limit this risk. “Every 20 to 30 minutes, you have to remember to look into the distance, at least 20 meters away, for 20 seconds. This allows the eye to alleviate the accommodative effort.”

The children of myopic parents

If one or both parents are myopic, the child is two to eight times more likely to be shortsighted as well. In this case, Nathalie Voide recommends that parents have their children’s eyesight checked early. “One is generally born hypermetropic. Then, if we observe that the ocular growth progresses too quickly, children should be treated as soon as possible to try to reduce the risk of developing high myopia in adulthood, as well as potentially serious complications.”

Anti-blue light glasses

In recent years, anti-blue-light glasses have been promising eye protection from our screens. “This type of glasses may bring relief, but scientifically, it is not demonstrated that they slow down myopia”, clarifies Nathalie Voide.

 

Nathalie Voide is an associate doctor at the pediatric strabology and ophthalmology unit of the Jules-Gonin Ophthalmic Hospital. 

 

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