Students Reduce Myopia Starting from Small Daily Habits

Why Do Students Easily Become More Nearsighted?

Sitting with the correct posture helps students reduce myopia more effectively every day.

School myopia is not only caused by hereditary factors but also by long hours of studying, reading, and device use. Students often lean too close to books, sit in poor lighting, or spend excessive time on digital screens. These habits create constant strain on the eyes, causing them to elongate and worsening vision.

The encouraging news is that simple adjustments to posture, light, nutrition, and rest can significantly help students reduce myopia and maintain healthier eyes for the long term.

1. Study posture and lighting – the foundation for eye protection

One of the most common reasons why students easily become more nearsighted is incorrect sitting posture. Slouching, leaning too close to books, or placing books too near the eyes forces constant focusing, gradually leading to eye strain and progressive myopia, making it harder to reduce myopia if not corrected early.

Proper distance:

• Eyes should be 30–35cm from books.
• The computer screen should be at least 50–60cm away from the eyes.
• Desk and chair height should fit the child, helping keep the back straight without leaning too much.

In addition, lighting is also crucial. Students should always study in well-lit environments. Avoid reading while lying down or in dim light. A soft desk lamp with yellow or white light combined with natural sunlight reduces strain and supports the natural process to reduce myopia.

2. Limiting screen time

Limiting screen time is an important habit for students to reduce myopia.

Smartphones, tablets, and laptops are part of modern education and entertainment. However, excessive use of these devices can accelerate the progression of myopia. Staring at screens for hours without rest prevents the eyes from relaxing, leads to dryness, and can offset efforts to reduce myopia.

Recommendations for students:

• Limit recreational screen time to less than two hours per day.
• Take a 10-minute break after every 40–45 minutes of online study.
• Apply the “three reductions” principle: reduce time, reduce intensity, reduce proximity.

Parents can play an important role by setting screen-time schedules, encouraging physical activities, and providing alternatives such as reading paper books. This balanced approach is one of the most effective ways to reduce myopia progression in children.

3. Balanced nutrition – key to bright eyes

Daily diet directly affects eye health and the ability to reduce myopia in children. Students often eat quickly, skip meals, or rely on fast food, which may cause a lack of essential vitamins and minerals for the eyes.

Essential nutrients include:

• Vitamin A (carrots, pumpkin, fish liver) protects the cornea.
• Omega-3 (salmon, mackerel, chia seeds) helps reduce dry eyes.
• Vitamin C and E (oranges, kiwi, almonds) provide retinal antioxidants.
• Zinc and Lutein (dark green vegetables, corn, eggs) support retinal health.

A balanced diet, combined with sufficient hydration, not only benefits eye health but also improves overall wellness, contributing to the goal of reducing myopia and controlling its progression.

4. The 20-20-20 rule – a simple but effective habit

Students often spend hours at their desks or in front of screens without blinking or resting. This leads to eye strain, dryness, and reduced focusing ability.

The 20-20-20 rule is one of the best reduce-myopia solutions:

• After every 20 minutes of study or screen use,
• Look at something 20 feet away (about 6 meters),
• For at least 20 seconds.

By applying this consistently, eyes can relax, reduce fatigue, reduce myopia, and avoid gradual vision decline.

5. Outdoor activities – “nature’s medicine” for the eyes

Daily outdoor activities are the golden key to helping students reduce myopia.

International studies show that students who spend at least 2 hours a day outdoors significantly lower the risk of myopia or rapid progression. Natural light helps regulate biological rhythms, boosts dopamine production in the retina, and prevents excessive eyeball growth – the main cause of myopia.

Outdoor activities don’t need to be complicated:

• Walking, cycling, soccer, badminton.
• Playing sports with friends after school.
• Weekend family outings.

Most importantly, let the eyes receive natural light and focus on distant objects instead of only near work with books or screens.

6. Regular eye exams – early detection, timely control

Even with many preventive and reduce-myopia measures, students can still develop or worsen myopia due to genetics. Therefore, eye exams every 6–12 months are essential to monitor vision, adjust prescriptions, and detect early abnormalities.

Eye exams also help parents and students better understand their current condition, allowing proper study and lifestyle adjustments. For fast-progressing myopia, doctors may prescribe specialized control methods such as Ortho-K lenses or low-dose Atropine eye drops.

Small habits – big vision for the future

Reducing myopia in students is not far-fetched. With small daily changes, children can maintain healthy, clear eyes for the long term.

The eyes are the “windows to the soul” and an essential asset for learning and the future. Start today with small habits, so the school journey won’t be hindered by myopia.