Each of us in childhood heard from our parents that it is harmful to read lying down – you can ruin your eyesight. The assertion is not far from the truth. Reading in the wrong position increases strain on the eyes. And today people not only use paper and e-books, but also watch videos and scroll through articles. Improper posture and blue light from the screen are doubly bad for the eyes.
If you like to enjoy a book lying on your back, and you're worried about eye fatigue, it's time to take preventive eye care and visit a specialist.
Why is it harmful to read lying down?
There are many reasons for this. First, let's understand what harm reading in the wrong position brings to the eyes:
- When you look at a text lying on your back, your eye muscles are more strained and get tired faster.
- It's hard to keep the text well lit when reading this way, which also contributes to visual fatigue.
- It is impossible to maintain the proper distance from the book to your eye, and it should be at least 30-35 cm.
In addition to eye strain, there are other harmful processes:
- When you read, sitting on your back, you tilt your head forward. Such a position strains the cervical spine. This not only leads to neck pain, but also disrupts the blood flow to the head, which negatively affects the eyes.
- When you lie on your stomach, the neck, spine and abdominal area are strained. Staying for a long time in this position, you will feel pain and even numbness of the muscles.
- When reading lying on your side, the spine curves, the abdomen is compressed, and the hand you are leaning on is stressed.
What is the right position to read?
Scientists say that the best way to read is standing up. So you keep the right posture, keeping the right distance from the book to the eyes, and the organs, spine and neck are not strained. Good blood circulation is preserved – the brain gets enough substances and oxygen, and therefore works better.
Reading while sitting is also good, if you keep the right posture: keep a straight posture and keep the book at the right distance. In addition, be sure to provide yourself with good lighting: do not read in the dark, even the text from the gadget. Insufficient light will make your eyes tired faster.
Distance from book to eyes
Doctors call the optimal distance from the text to the eyes 30-35 cm. Of course, this recommendation is effective if your book is of standard size (145*215 mm) and a standard font size is used: for artistic publications – 10-12 point, and for the rest of printed matter – 9-14 point. If you are a fan of pocket books with small letters (70 * 100 mm), then the distance can be reduced to 30 cm.
E-books are made small in size, so it is optimal to keep the gadget up to 30 cm from your eyes. If you read texts on the phone, then usually reduce the distance to 25 cm. But these devices have a big advantage – you can increase the font size. Make it standard and keep a distance of 30-35 cm.
Many people like to read newspapers, which are usually 205*270 mm or more. In this case, it is optimal to keep the texts at a distance of 30-35 cm. If, however, you bring the text too much closer or too far away in any book format, it may indicate visual problems. For example, asthenopia (visual fatigue) or age-related farsightedness (presbyopia). Don't wait too long to see a specialist.
Distance from book to eyes
Doctors call the optimal distance from the text to the eyes 30-35 cm. Of course, this recommendation is effective if your book is of standard size (145*215 mm) and a standard font size is used: for artistic publications – 10-12 point, and for the rest of printed matter – 9-14 point. If you are a fan of pocket books with small letters (70 * 100 mm), then the distance can be reduced to 30 cm.
E-books are made small in size, so it is optimal to keep the gadget up to 30 cm from your eyes. If you read texts on the phone, then usually reduce the distance to 25 cm. But these devices have a big advantage – you can increase the font size. Make it standard and keep a distance of 30-35 cm.
Many people like to read newspapers, which are usually 205*270 mm or more. In this case, it is optimal to keep the texts at a distance of 30-35 cm.
If, however, you bring the text too much closer or too far away in any book format, it may indicate visual problems. For example, asthenopia (visual fatigue) or age-related farsightedness (presbyopia). Don't wait too long to see a specialist.
Distance from the text to the eyes in case of bad eyesight
Adhere to the above recommendations. But there is a nuance for those who wear glasses with "minus" diopters.
If you like to read a lot, especially from electronic media, experts recommend in this case to wear glasses with unloading lenses (with accommodation support). They have a special shape of the lens surface: the optical power decreases from the upper to the lower zone. This decreases the strain on the eyesight.
Consult an eyeglass fitting specialist about the necessity of lenses with accommodation support.
Preventing good vision if you read a lot
Basic recommendations:
- Be sure to take breaks – 10 to 15 minutes per hour - when reading.
- Read in good light.
- Keep the book at the distance of 30-35 cm.
- Observe the correct posture to reduce problems with the spine and neck.
- Try to read paper books, because the screens of electronic devices have glare and flicker, displays emit harmful blue light for the eyes. Or get a special digital book that looks like a printed version, as well as computer glasses.
If you constantly squint when reading, bring the book close to your eyes, or hold it at arm's length, you should get your eyesight checked. You may already need glasses or contact lenses.
