How To Avoid Myopia

Myopia (nearsightedness) is often caused by a combination of genetics, prolonged near work (like reading or screen time), and lack of outdoor exposure. While some degree of myopia is inherited and can’t be entirely prevented, you can significantly reduce the risk or slow its progression—especially in children and young adults.

Here’s how to avoid or delay the onset and progression of myopia:

👁️ 1. Spend More Time Outdoors

Aim for at least 2 hours/day in natural sunlight.
Studies show outdoor time reduces myopia risk, especially in children.
Sunlight may help regulate eye growth and dopamine release in the retina.

Nature is one of the best natural preventatives for myopia.

📵 2. Limit Screen Time & Near Work

Long hours on phones, tablets, books, or computers strain your eyes.
Use the 20-20-20 rule:
- Every 20 minutes, look at something 20 feet away for 20 seconds.

Continuous close-up focusing causes the eyeball to elongate, worsening myopia.

📚 3. Maintain Proper Reading Habits

Hold books/screens at least 14–16 inches away.
Ensure good lighting—avoid reading in dim light or with glare.
Sit upright instead of lying down while reading.

👓 4. Get Regular Eye Exams

Early detection can help slow down progression with:
- Specialized glasses or contact lenses (e.g., Ortho-K, multifocal lenses)
- Atropine eye drops (prescribed by a doctor)

Children should get their eyes checked yearly if myopia runs in the family.

💤 5. Consider Orthokeratology (Ortho-K) or Myopia Control Lenses

Ortho-K: Special contact lenses worn overnight to reshape the cornea.
MiSight or other FDA-approved myopia control contact lenses can slow progression.

These are especially helpful for kids with progressive myopia.

💊 6. Use Low-Dose Atropine (If Prescribed)

Pediatric ophthalmologists often prescribe 0.01%–0.05% atropine eye drops to slow myopia in children.
Not for DIY—requires doctor supervision.

🧠 7. Balance Near Work with Visual Breaks

Alternate reading with physical activity or outdoor play.
Encourage kids to take breaks from homework or video games.

✅ Bonus Tips:

Avoid screens 1 hour before bed to reduce eye fatigue and improve sleep.
Use blue light filters or night mode on devices.
Maintain a healthy diet (leafy greens, omega-3s, lutein) for overall eye health.

📌 Summary: How to Avoid or Slow Myopia

Habit	Benefit
Outdoor time (2+ hrs/day)	Natural light helps regulate eye growth
20-20-20 rule	Reduces eye strain from near work
Proper reading distance & posture	Prevents excessive eye accommodation
Annual eye exams	Early detection and control options
Myopia control lenses/drops	Slows progression in children and teens