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Just like other parts of our bodies, our eyes need to be adequately cared for. As we age, our vision is likely to decline, making many daily activities such as reading, walking, and driving at night more difficult than usual.   

Luckily, there are a few ways to naturally improve night vision to care for your eyes and keep you functioning at full force, even in the dark.  

Maintain a Healthy Diet  

Vitamin A deficiency affects eye health. So it’s important to regularly consume foods rich in vitamin A to get all the benefits from vitamin A. This will help keep your eyes healthy and combat night blindness. Vitamin A contains rhodopsin, a light-absorbing protein in the retina. Add these vitamin A-rich foods to your diet to improve your night vision:  

  • Cod liver oil
  • Eggs
  • Orange and yellow vegetables and fruits
  • Dark green leafy vegetables  
  • Carrots  
  • Potatoes  
  • Dairy products  
  • Broccoli  
  • Spinach
  • Squash  
  • Fish  

Do Eye Exercises  

You won’t need to go to the gym for these exercises, and they’re a quick and easy way to improve your night vision. Do eye exercises to strengthen your eye muscles and boost your peripheral vision. Exercise your eyes after waking up, before going to bed, or anytime your eyes feel tired.

FIGURE 8

Activities such as following your moving finger or moving your eyes in a figure-eight motion improve your optimal vision, help you strengthen your eye muscles, and boost your peripheral vision.  

  • Stare at a point on a wall or floor about 10 feet in front of you and focus on it.
  • Moving your eyes in a figure-eight motion.
  • Do the exercise for 30 seconds, then switch directions.

FOCUS CHANGE

  • Sit down and hold a finger a few inches away from your eye.
  • Focus on your finger.
  • Slowly move your finger away from your face, holding your focus.
  • Look away for a moment and focus again on your outstretched finger and slowly bring it back toward you.
  • Look away and repeat three times.

20-20-20 RULE

Our eyes are made to be glued to a single object for extended periods of time. If you are working at a computer all day, you should keep in mind this rule to prevent eye strain.

  • Every 20 minutes, look at something 20 feet away for 20 seconds.

Get Plenty of Rest  

Sometimes, your eyes just need some rest after a straining day of looking at computer screens and being in the bright daylight. For every hour you spend straining your eyes on a book or computer screen, give them a 10-minute rest.  

Protect Your Eyes  

How you care for your eyes in the daylight can impact your night vision. When you step into the bright sunlight, make sure your eyes are protected with sunglasses or a hat to minimize harmful exposure to light. Lower the brightness on your computers, phones, and tablets as too much exposure to blue light—the kind of light emitted from screens—can negatively impact your night vision.  

Declining night vision is frustrating. Thankfully, there are several ways to naturally improve night vision, so you don’t have to slow down as the sun goes down. 

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