On 9 October 2025, World Sight Day invites people across the globe to "Love Your Eyes", a campaign that focuses on vision care as a universal health right. With at least 2.2 billion people worldwide living with vision impairment, and one billion of those having preventable or untreated conditions, eye health remains one of the most pressing global concerns. In today's world, our eyes are working overtime. From phones to laptops and tablets, screen exposure is constant, often stretching beyond 10 hours a day for many adults. Research now links excessive screen time to a growing list of problems, from eye strain and headaches to sleep disruption and even progressive near-sightedness (myopia).
A meta-analysis of 45 studies involving over 335,000 participants found that every additional hour of screen time is associated with a 21% higher risk of developing myopia. Another study published on the WHO-supported database IMSEAR found that 94.7% of medical students experienced mild to moderate "computer vision syndrome" due to prolonged screen exposure.
This World Sight Day, the reminder is simple: Screens are here to stay, but protecting your vision must be a daily habit.
Understanding The Risks: How Screens Strain The Eyes
Research suggests screen exposure can have the following impacts on eye health:
Myopia and prolonged near-work
Looking at close screens for long hours can change the eye's shape, causing near-sightedness, especially in children and teenagers. The risk grows when digital time replaces outdoor play, which has been shown to help prevent myopia.
Digital eye strain and dry eyes
When you stare at a screen, your blink rate drops by nearly half, drying out the eyes. The result? A gritty, burning, or tired sensation known as digital eye strain. It may also cause blurred vision, headaches, or neck pain.
Blue light and poor sleep
Screens emit blue light, which interferes with melatonin production, the hormone that regulates sleep. While blue light is unlikely to directly damage your retina, it can disturb your sleep-wake rhythm and lead to indirect eye discomfort and fatigue.
Long-term impact on adult eyes
Over time, chronic strain can trigger or worsen dry eye disease, early presbyopia (ageing eyes), and may even unmask retinal or optic nerve weaknesses, particularly in those with diabetes or hypertension.
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Simple Screen-Smart Habits To Protect Your Eyes
Keeping these factors in mind, here are some simple yet smart ways to protect your eyes:
- Follow the 20-20-20 rule: Every 20 minutes, look away from your screen at something about 20 feet (6 metres) away for at least 20 seconds. This relaxes the muscles that focus your eyes.
- Adjust brightness and contrast: Keep your screen slightly dimmer than the surrounding light. Use night mode or blue light filters after sunset.
- Maintain proper distance: Position your screen 50-70 cm from your eyes, ideally at or slightly below eye level. This reduces both glare and neck strain.
- Blink consciously: Make it a point to blink often to keep your eyes moist.
- Take regular breaks: Every hour, stand up, stretch, and look around the room or outside a window. Even a few minutes of rest can ease eye fatigue.
- Control lighting: Avoid harsh overhead lighting. Use soft, indirect light to reduce glare and improve comfort.
- Stay hydrated: Dehydration worsens dry eyes, so drink plenty of water through the day.
- Go outdoors: Spending one to two hours outside daily, especially for children, significantly lowers the risk of developing myopia.
- Schedule eye check-ups: Annual or bi-annual eye exams help detect early changes and prevent avoidable damage.
Special Care Tips For Children And Students
Children's eyes are more sensitive to near-work stress and blue light exposure. According to the World Health Organization, children under two years of age should not have any screen exposure at all, while older children should have recreational screen time limited to less than one hour daily.
Outdoor play has been shown to protect against the rise in childhood myopia. Schools in many countries are now including vision screening and outdoor recess as part of early eye-health promotion programmes.
Balancing Digital Life and Eye Health
Completely avoiding screens isn't realistic. But how we use them matters. Try to cluster digital tasks rather than scrolling continuously, and opt for larger screens like monitors instead of small mobile phones when possible. Use audio calls or voice assistants for tasks that don't require constant visual focus.
At night, dim the screen, keep devices at least 30 cm from your face, and avoid lying down while scrolling. If eye strain, blurred vision, or discomfort persist, seek medical advice promptly rather than self-medicating.
As the world marks World Sight Day 2025 under the theme "Love Your Eyes," the message is both simple and urgent, your eyes need regular care in the digital age. With most of our waking hours spent in front of screens, small changes in daily habits can make a big difference to long-term vision.
Taking breaks, blinking often, spending more time outdoors, adjusting lighting, and going for regular eye check-ups can protect against much of the damage that comes with prolonged screen exposure. Eye health is not just a personal concern, it's a public health priority. So, this World Sight Day, give your eyes the gift of attention. Look up, look away, and truly love your eyes.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
