Whether you’re watching a movie with the lights off or scrolling through your phone before bed, it’s common to spend time in the dark with screens. You may have heard that doing this can harm your eyes, but is that really the case?
Fortunately, sitting in the dark does not cause permanent damage, but it can lead to temporary discomfort. When your eyes shift between a bright screen and a dim environment, they have to work harder to adjust. The extra effort can result in tired eyes, headaches, or blurry vision.
How Dark Environments Affect Your Eyes
Sitting in the dark doesn’t damage your eyes, but it can cause temporary discomfort, such as eye strain.
When you’re in a dark or low-light environment, your pupils dilate to allow more light into the eyes. If you’re then focusing on a screen or harsh contrast (like a bright phone against a dark room), your eyes work harder to adjust to the uneven lighting. This can lead to symptoms like:
- Eye strain: Increased effort to focus may leave you feeling tired or uncomfortable.
- Headaches: Prolonged eye strain can sometimes result in tension headaches.
- Blurred vision (temporary): The muscles responsible for focusing your eyes may tire, causing intermittent blurriness.
The Link Between Bad Lighting & Nearsightedness
While sitting in the dark won’t directly increase the risk of nearsightedness, there is compelling evidence linking extended time indoors and in dim environments to myopia progression. Research suggests that children, in particular, who spend more time outdoors and are exposed to natural light are less likely to develop myopia compared to those who spend most of their time indoors. Natural light plays a crucial role in healthy eye development, as it stimulates the release of dopamine, which helps regulate the growth of the eyes.
How Dark Spaces Can Contribute to Digital Eye Strain
Spending time in the dark can be problematic when paired with excessive screen use. In most cases, using any device for a prolonged period, regardless of the room’s brightness, can lead to symptoms such as dry eye, discomfort, and blurry vision.
To reduce the effects of digital eye strain, consider following these tips:
- Adopt the 20-20-20 rule: Every 20 minutes, look at an object 20 feet away for at least 20 seconds.
- Reduce brightness: Match your screen’s brightness to the room’s lighting to ease the contrast.
- Take regular breaks: Give your eyes a break from the screen by closing them or alternating tasks that don’t require prolonged focus.
These simple adjustments can make screen time more comfortable and help protect your eyes from unnecessary strain.
Lighting Tips for Improved Eye Health
To protect your eyes and reduce strain, consider the following practices when working or relaxing in a dark environment:
Optimize Task Lighting
If you’re reading or working in dim lighting, consider adding focused task lighting, such as a desk lamp, to your setup. This helps create adequate illumination without creating a harsh contrast.
Adjust Screen Lighting
Adjust your devices to display warmer tones during nighttime or low-light hours. Generally, warmer lights are easier on the eyes than cooler lights.
Include Eye Breaks in Your Routine
Whether you’re using screens or reading in a poorly lit room, taking breaks is important for reducing eye strain. Simply looking away at a distant object or stepping outside for fresh air can make a difference.
Limit Time in Dim Environments
While dark environments themselves aren’t harmful, extended exposure coupled with poor visual habits (like prolonged screen time) can lead to unnecessary discomfort. Regularly balance time indoors with outdoor activities in natural light to support long-term eye health.
How Total Vision Campbell Can Help
While sitting in the dark won’t cause irreversible damage to your eyes, it’s beneficial to create a well-lit environment to reduce temporary strain and maintain eye health. Monitoring for nearsightedness, digital eye strain, or simply maintaining overall eye health is an essential part of ensuring clear and comfortable vision.
At Total Vision Campbell, we offer innovative solutions to keep your eyes healthy, including:
- Myopia management including ortho-k lenses and low-dose atropine treatments.
- Eye exams for all ages to detect and address potential eye health issues early.
- Digital eye strain solutions, offering guidance and lens options for screen users.
Start giving your eyes the care they deserve. Book an appointment with Total Vision Campbell today to learn how you can improve your eye health.
