Night vision is essential for many everyday activities: driving at dusk, walking down a poorly lit street, or playing certain sports in the evening. However, it is not uncommon to notice that our eyes have more difficulty perceiving contrasts and details in the dark.
Understanding night vision
Vision in the dark depends mainly on rods, specialized cells in the retina that capture low light. Unlike cones, which are responsible for color vision in daylight, rods work better in dark environments but cannot distinguish colors. Their effectiveness can be influenced by age, diet, eye health, and certain environmental factors.
Factors that influence night vision
- Age: with age, the pupil reacts less effectively and the lens can become cloudy (cataract), reducing night vision.
- Dry eyes: insufficient tear film can blur vision in low light conditions.
- Myopia and astigmatism: if left uncorrected, they accentuate halos and glare at night.
- Diet: certain deficiencies, particularly in vitamin A and zinc, can impair adaptation to darkness.
Natural tips to support night vision
1. Focus on a nutrient-rich diet
Certain foods are known to support retinal health:
- Vitamin A (carrots, sweet potatoes, dried apricots, liver): essential for the regeneration of rhodopsin, a pigment found in the rods.
- Zinc (pumpkin seeds, cashews, oysters): helps vitamin A play its role in the eye.
- Lutein and zeaxanthin (spinach, kale, corn): protect the retina from oxidative stress.
- Omega-3 (oily fish, flax seeds, walnuts): promote good retinal health and reduce dry eyes.
2. Limit exposure to blue light
Spending long hours in front of screens can strain the eyes and affect the circadian rhythm, reducing the ability to adapt to darkness. Taking regular breaks and reducing screen use before bedtime can help.
3. Gradually adjust to darkness
It takes about 20 to 30 minutes for our eyes to adjust to darkness. Before engaging in nighttime activities (such as driving at night), it may be helpful to spend a few minutes in a dimly lit environment to allow your retinas to adjust.
4. Protect your eyes during the day
Wearing high-quality sunglasses reduces cumulative exposure to UV rays, which helps prevent certain eye diseases that can impair night vision (such as cataracts).
5. Maintain a healthy lifestyle
- Get enough sleep: essential for cell regeneration.
- Regular physical activity: promotes blood circulation in the eyes.
- Avoid excessive smoking and alcohol consumption: both accelerate eye aging.
When to consult a professional?
If your night vision deteriorates rapidly, if driving at night becomes difficult, or if halos and glare appear, it is essential to consult an optometrist. Certain conditions such as cataracts, glaucoma, macular degeneration, or severe vitamin A deficiency may be the cause.
Improving night vision naturally is possible to a certain extent through a balanced diet, healthy lifestyle habits, and appropriate eye protection. However, it is important to remain alert to signs of a significant decline in night vision, which may indicate a health problem requiring professional care.
