Is Reading in The Dark Bad for Your Eyes? Risk and Protection

1. Eye Strain

Eye strain occurs as a result of concentrating on certain activities for long periods such as reading, driving and digital screen time. Symptoms of eye strain include redness, watery eyes, irritation, tired or aching eyelids, blurred vision and a mild headache according to John Hopkins Medicine. When reading in low-light or in the dark, the eye muscles exert more effort to make out the words and therefore can be strenuous on the eyes.

2. Headaches

Headaches are characterised as pain felt around the head or in certain areas of the head and may be a risk of reading in low-light conditions. Headaches are a common consequence of reading in low light but can initially stem from developing eye strain. Headaches can occur from eye strain due to fatigued eye muscles and irritation. However, taking a break in between and blinking regularly may provide some relief.

3. Dry Eyes

Dry eyes can also be a risk of reading in low light due to blinking less and focusing more on the text. The reduced rate of blinking can lead to having less moisture on the eye's surface, causing dryness in the eyes and discomfort. According to a 2017 study published in the National Library of Medicine, when carrying out near-vision tasks, individuals typically blink less. Therefore dry eyes are a common risk of reading in low light.

4. Blurred Vision

Blurred vision may occur from reading in low light as a result of putting more strain on the eyes when reading text under insufficient light. Blurred vision can be described as vision that lacks clarity, sharpness and detail. However, blurred vision while reading text up close may be an indication of an underlying eye condition. It may be helpful to see an optometrist to ensure symptoms are not caused by a more complex eye condition.

5. Neck and Shoulder Pain

Neck and shoulder pain may develop when reading in low-light conditions as individuals may sit or lie in awkward positions to read text better. Neck and shoulder pain may last longer than other symptoms, however, they may be prevented by taking regular breaks to move around or even move to a different position when reading.

6. Increased Fatigue

Increased fatigue may be experienced in the eyes while reading in low light and is also a symptom of eye strain. Increased eye fatigue may result in the feeling of heavy eyelids and dry eyes.

1. Use a Reading Light

Use a reading light when reading in dim light to minimise overexertion of the eyes. Using a reading light can help ensure more room lighting and prevent the pupils from having to widen. The pupils control how much light enters the eye by increasing or decreasing in size and can therefore tire out when they remain exposed to dim light or darkness or overly bright light for too long. Position the light correctly so it directly hits the page of your book and if you are reading from your device, place the light so that it brightens more of the room.

2. Take Regular Breaks

Take regular breaks while reading in dim light to give your eyes a chance to rest. When performing tasks that require near-vision and concentration, the eyes can easily become fatigued and strained. It is typically recommended to follow the 20-20-20 rule, which is an exercise that involves taking a 20-second break, every 20 minutes to look at something 20 feet away (6 metres).

3. Adjust Text Size

Adjust text size so that the words are bigger if you are reading from your device to help prevent the eye muscles from having to focus on small text. Adjusting the text size when reading from your smartphone, laptop or computer may be helpful in reducing the need for your pupils to widen and avoid strain. You can go to the display or font/text tab in the settings menu of most devices and adjust text size according to your preferences.

4. Maintain Good Posture

Maintain good posture when reading in dim light to avoid hurting your neck, shoulder or back. Sitting or lying still in awkward positions can also lead to the development of knots in the muscles according to Kett (2021) in the National Institutes of Health. It is important to move around or move to a different position every now and then to prevent muscle pains and stiffness.

5. Blink Frequently

Blink frequently to maintain moisture in the eyes when reading in dim light. Blinking helps to protect the eyes from debris and irritants and helps maintain comfort according to the Cleveland Clinic. Performing near-vision tasks typically leads to decreased blinking according to Abushara (2017), which can cause dry or irritated eyes.

6. Use Proper Glasses

Use proper glasses when reading in dim light for clear vision or blue light protection. Using prescription glasses or blue light filter glasses may improve how well you can read the text and prevent disrupted sleep later. If you usually use reading glasses then it may be best to continue wearing them when reading in dim light.

What are Some Common Myths About Reading in the Dark?

A common myth about reading in the dark can include damaged eyesight. It is common to believe the myth that reading in the dark causes damage to your eyesight as it causes strain on the eyes. However, this may not be the case as the eyes can rest and recover when taking a break according to Zeiss.