Children rely on their vision for almost everything they do, from reading and studying to playing sports and exploring the world around them. As screen use has become part of everyday life, parents also need to pay attention to habits that can contribute to eye fatigue, dryness and discomfort.
Good eye care isn't complicated. A balanced diet, sensible screen habits, appropriate lighting, protective eyewear and good eye hygiene can all play a role in supporting healthy vision. The National Eye Institute recommends healthy eating, regular physical activity, eye protection and regular attention to changes in vision as part of good eye health for children.
Here are eight practical habits parents can encourage.
Good vision starts with good overall nutrition.
Children should have a varied, balanced diet containing plenty of vegetables, fruits, whole grains and appropriate sources of protein and healthy fats.
Dark leafy greens such as spinach, kale and other greens provide nutrients associated with eye health. Foods containing beta-carotene, such as carrots and certain yellow or orange fruits and vegetables, can also contribute to vitamin A intake. Vitamin A plays an important role in normal vision and helps maintain the surface of the eye.
Rather than focusing on one "eye food," aim for variety. A colourful plate is generally a good place to start.
Watching television isn't inherently harmful to a child's eyes, but long periods of uninterrupted screen viewing can contribute to visual fatigue.
Encourage children to watch television from a comfortable distance rather than sitting extremely close to the screen. The room should have comfortable ambient lighting, and children should be encouraged to take regular breaks from prolonged viewing.
Screen habits should also be appropriate for the child's age. The American Academy of Pediatrics recommends an individualized approach for children and adolescents, with particular limits for younger children and a family media plan for older children.
The goal isn't simply to count minutes. It is to make sure screen use doesn't replace sleep, physical activity, schoolwork, family interaction or outdoor play.
Computers can be useful for schoolwork and learning, but children should avoid spending long periods staring continuously at a screen.
Set up the workstation so the child can sit comfortably with the screen at an appropriate distance. The monitor can be positioned slightly below eye level, which may make viewing more comfortable.
Encourage children to blink regularly and take breaks during prolonged screen use. The National Eye Institute recommends the 20-20-20 rule: every 20 minutes, look at something about 20 feet away for at least 20 seconds.
Also make sure the screen isn't excessively bright compared with the surrounding room and reduce distracting glare wherever possible.
A smartphone's small screen encourages close-up viewing, particularly when a child is concentrating on games or videos.
Instead of allowing unrestricted mobile gaming, establish age-appropriate screen limits and regular breaks. Encourage children to use larger screens when appropriate for schoolwork and to avoid holding phones extremely close to their faces.
The American Academy of Pediatrics recommends that screen use be balanced with sleep, physical activity, school and other important parts of childhood.
The issue isn't that a phone will automatically damage a child's eyes. The bigger concern is prolonged, uninterrupted near-screen activity and the habits that can come with excessive screen use.
Comfortable lighting can make reading and studying easier.
Set up the child's study area with even, adequate lighting and minimise glare on books and screens. A desk lamp can be useful when the surrounding room is poorly lit.
There is no good evidence that reading in dim light permanently damages healthy eyes, although it can make the eyes feel tired or uncomfortable.
Rather than insisting on one exact reading distance for every child, encourage a comfortable working distance and good posture. If a child consistently holds books extremely close, squints, complains of headaches or struggles to read, an eye examination is a better solution than simply moving the book farther away.
Children who participate in sports should have appropriate eye protection when there is a meaningful risk of eye injury.
Activities involving balls, racquets, sticks, contact or fast-moving objects can expose the eyes to injury. Properly designed protective eyewear can reduce the risk of sports-related eye injuries.
Parents should choose protective eyewear designed for the specific activity rather than assuming ordinary spectacles or sunglasses provide adequate protection.
Swimming goggles can help protect the eyes from chlorinated water and other pool irritants.
Chlorine and other substances in swimming pools can irritate the surface of the eyes, potentially causing temporary redness, burning or discomfort. Well-fitting swimming goggles provide a physical barrier between the eyes and the water.
Goggles should fit comfortably without excessive pressure, and children should avoid sharing them without proper cleaning.
For children who experience persistent eye irritation after swimming, speak with an eye-care professional.
Children frequently touch their faces and eyes, making hand hygiene particularly important.
Teach children to wash their hands before touching their eyes and discourage them from rubbing their eyes, especially when they have itchy or irritated eyes.
Eye rubbing can make irritation worse and may be particularly problematic in children with allergic eye symptoms.
Good habits include:
The National Eye Institute similarly recommends keeping germs away from the eyes and washing hands before putting them near the eyes.
Healthy habits are useful, but they don't replace professional eye care.
Parents should pay attention if a child frequently:
The National Eye Institute advises children to tell a parent or teacher if their vision is blurry, they frequently squint or they notice changes in their eyes or vision.
Protecting a child's eyes doesn't require complicated rules. Start with a few consistent habits:
Eat well. Offer a varied diet rich in vegetables, fruits and other nutrient-dense foods.
Take screen breaks. Encourage regular breaks during prolonged screen use and consider the 20-20-20 rule.
Use screens sensibly. Set age-appropriate limits and make sure screens don't replace sleep, physical activity or other important activities.
Study comfortably. Use adequate lighting, sensible screen positioning and good posture.
Protect the eyes during sports. Use appropriate protective eyewear when the activity carries an eye-injury risk.
Use swimming goggles. They can reduce exposure to chlorinated pool water and associated irritation.
Keep hands clean. Discourage children from rubbing or touching their eyes unnecessarily.
Get vision concerns checked. Don't assume persistent symptoms are simply caused by screen time.
Children's eyes don't need complicated routines. They need good nutrition, sensible screen habits, protection during activities and regular attention to changes in vision.
Technology is now part of childhood, so the goal isn't to eliminate screens. It is to teach children how to use them responsibly while making time for sleep, physical activity, outdoor play and everything else that supports healthy development.
And when something about your child's vision doesn't seem right, don't wait for the problem to become obvious. An eye examination can identify vision problems early and help ensure your child is seeing as clearly as possible.
Disclaimer: This article is intended for general educational purposes and does not replace professional medical or eye-care advice. If your child has persistent eye symptoms, an injury or a noticeable change in vision, consult a qualified optometrist or ophthalmologist.