Every year, World Sight Day reminds us how precious our vision is and how essential it is to take care of our eyes. This global day, observed on the second Thursday of October, will fall on 9 October 2025. The theme for this year, “Love Your Eyes”, highlights that eye care is not just a personal need but a universal health right.
Today, our eyes are constantly under pressure. From smartphones and tables to laptops and TVs, the average adult spends over 10 hours a day looking at screens. This constant digital exposure has become a major cause of eye strain, headaches, and sleep problems – and studies even show it can increase the risk of near-sightedness (myopia).
Recent research involving more than 335,000 people revealed that every extra hour of screen time raises the risk of developing myopia by 21%. Another WHO-supported study found that nearly 95% of medical students experience mild to moderate “computer vision syndrome” due to long hours in front of screens.
This World Sight Day, the message is simple – screens are here to stay, but eye care must be a daily habit.
How Screens Affect Eye Health
1. Myopia
Prolonged screen use, especially for close-up work, can cause the eyes to adapt to near vision, leading to myopia. Children and teenagers are particularly at risk when digital time replaces outdoor play, which naturally helps protect against myopia.
2. Digital Eye Strain and Dry Eyes
When you stare at a screen, your blinking rate drops by almost half, making your eyes dry and tired. This causes burning sensations, blurred vision, and headaches – all signs of digital eye strain.
3. Blue Light and Sleep Problems
Screens emit blue light that affects melatonin production, the hormone that helps regulate sleep. While it doesn’t directly harm your eyes, it disrupts your body clocks, leading to poor sleep and tired eyes.
4. Long-Term Effects
Continuous strain can worsen dry eye disease, early ageing of the eyes, and even expose hidden eye problems, especially in people with diabetes or high blood pressure.
Easy Habits to Protect Your Eyes
Protecting your vision doesn’t require big changes – just smart habits.
- Follow the 20-20-20 rule: Every 20 minutes, look 20 feet away for 20 seconds
- Adjust brightness and contrast: Keep your screen slightly dimmer than your surroundings and use night mode after sunset.
- Keep distance: Place your screen 50-70 cm away, slightly below eye level.
- Blink often: Consciously blink to keep your eyes moist.
- Take breaks: Stand, stretch, or look outside every hour.
- Manage lighting: Avoid harsh overhead lights; use soft, indirect lighting.
- Stay hydrated: Drink water regularly to prevent dry eyes.
- Go outdoors: Spending one to two hours outside daily reduces myopia risk.
- Schedule eye check-ups: Visit an eye specialist once or twice a year to detect issues early.
Eye Care for Children and Students
Children’s eyes are more sensitive to screen stress. The World Health Organization recommends no screen time for children under two years old and less than one hour of recreational screen use for older children. Outdoor play is essential to prevent myopia and promote healthy vision. Many schools are now adding eye check-ups and outdoor breaks as part of wellness programs.
Balancing Digital Life and Eye Health
In today’s digital era, avoiding screens is nearly impossible. But you can manage your habits. Use larger screens instead of small mobile phones for work or study, take audio calls when possible, and avoid using devices in bed. At night, dim your screen and keep it at least 30cm from your face. If you experience eye strain or blurred vision, consult a doctor instead of self-treating.
As the world observes World Sight Day 2025, the message is clear – your eyes need care in this screen – dominated world. Small changes like taking breaks blinking often, spending time outdoors, and having regular eye check-ups can protect your sight for years to come.
Your eyes connect you to the world. So this World Sight Day, pause, look up, and truly love your eyes.
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