Reading and Close Work in Dim Light: Protecting Your Eyes

Sometimes you have to read a label or write a note in poor light. A few habits reduce eye strain.

Why dim light tires the eyes

In low light, the eyes work harder to focus and the pupils widen. Reading or close work for a long time in poor light can lead to tired, dry or aching eyes and headaches. This is uncomfortable but is generally not thought to cause lasting damage.

Use the right light

• Choose gentle, even light rather than a harsh spot.
• Position the light so it falls on the page, not into your eyes.
• Avoid glare from shiny paper or screens.
• Bounce the light off a wall or ceiling for softer illumination.

Torch tips for reading

1. Point the light at the page, not straight down on it, to reduce glare on glossy paper.
2. Hold it to the side opposite your writing hand to avoid shadows.
3. Keep it steady. Propping it up frees your hands.
4. Shield your eyes from the direct beam.

A phone torch is fine for short reading, like a label or a note. For long reading, a lantern or a proper lamp is better.

Take breaks

The 20-20-20 rule is a popular suggestion: every 20 minutes, look at something 20 feet (about 6 metres) away for 20 seconds. It gives your eye muscles a rest.

Blink and hydrate

We blink less when concentrating. Blink deliberately and drink water to help avoid dry eyes.

Screens in the dark

Reading on a bright screen in a dark room can also strain your eyes. Turn down the brightness and use a dark or night mode.

When to see a professional

See an eye doctor if you have persistent eye pain, blurred vision, frequent headaches or trouble seeing in the dark.

Everyday quick tasks

For quick checks, such as a medicine label, a torch that switches on at once with a single tap is very handy.

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