Why More Indians Are Struggling With Night Vision — It’s Not Age, It’s Lifestyle - Dr Sukanya Meikandasivam

Over the last few years, an unusual complaint has been coming up repeatedly in clinics: “Doctor, I can see perfectly fine during the day, but the moment I’m on the road at night, everything feels blurry or glaring.” While most people assume this is an age-related change, many of the patients raising this concern are in their twenties and thirties. What’s changing isn’t their eyes alone—it's the way we live, work, and use our screens.

The Surprising Shift in Night Vision Complaints

Night vision isn't just about eyesight; it’s a measure of how well the eye adapts to low light. The retina needs both time and the right nutrients to make this shift smoothly. In the past, problems with night vision were usually linked to older adults or those with particular deficiencies.

Now, many young professionals and students find themselves squinting at headlights, missing road signs, or feeling uneasy driving after dark.

Why Lifestyle Is at the Center of the Problem

Several everyday habits are silently affecting how well our eyes function at night. These issues rarely show up in routine eye checks, which is why many people brush them off as “eye strain” or “just tiredness.” In reality, the triggers are far more layered.

Here are some of the biggest contributors:

1. Long Hours of Screen Time

Looking at bright screens through the day forces the pupils to stay in a contracted state for hours. When you step outdoors at night, your eye needs a moment to relax and widen the pupil. If you’ve been glued to a laptop or phone all day, that shift becomes sluggish. Many patients describe a “momentary haze” when they start driving after work.

2. Blue Light Fatigue

Blue light doesn’t cause permanent eye damage, but it does confuse the natural rhythms of the eye. It reduces contrast sensitivity—a key function needed to distinguish objects in dim lighting. This is why headlights can feel harsher and streetlights appear scattered.

3. Poor Indoor Lighting

Working in dimly lit rooms or relying solely on overhead white lights strains the retina. The eye keeps trying to balance between bright screens and dull surroundings. Over time, this makes night adaptation slower.

4. Changing Diet Patterns

Many young Indians skip fruits, leafy vegetables, and nuts—foods rich in Vitamin A, zinc, lutein, and omega-3s. These nutrients support retinal health. Even mild deficiencies can make night vision sluggish long before they show up in reports.

5. Inconsistent Sleep Cycles

It may sound strange, but the eye recovers at night just like the rest of the body. Erratic sleep, late-night scrolling, or broken sleep patterns reduce the time your retina gets to restore its function.

6. Urban Pollution

Pollution doesn’t just affect the lungs. Constant exposure to particulate matter causes dryness and inflammation on the eye surface, making vision less clear at night, when the pupil naturally widens and picks up more glare.

How to Know If Your Night Vision Is Slipping

Many people miss early warning signs. These are the common ones clinicians look for:

• Headlights appear too bright or “star-shaped”
• You need a moment to adjust when walking into dark rooms
• Driving at night feels more stressful than it used to
• Road markings look faint or patchy
• You get frequent eye strain or dryness despite adequate sleep
• These symptoms often improve once the triggers are addressed.
• Simple Fixes That Can Make a Big Difference
• The good news is that most lifestyle-related night vision issues are reversible. A few changes can help:
• Follow the 20-20-20 rule to ease screen fatigue.
• Use warm-light desk lamps instead of relying entirely on harsh overhead lighting.
• Add eye-friendly foods like carrots, spinach, almonds, mangoes, and eggs to your daily meals.
• Stay hydrated to reduce dryness.
• Aim for 7–8 hours of regular sleep, ideally with a tech-free wind-down period.
• Get an eye exam annually, especially if you drive regularly.

A Final Note

Night vision troubles among young Indians are a sign of how modern life has reshaped our habits. While ageing does play a role in some cases, most people reporting these symptoms today are simply living in ways that overwork the eyes and under-support the retina. With small corrections and better awareness, night vision can improve significantly.

If symptoms continue despite lifestyle adjustments, it's wise to consult a specialist early. Clear night vision isn’t just a comfort—it’s a safety essential.

Disclaimer: The views expressed in this article are of the author and not of Health Dialogues. The Editorial/Content team of Health Dialogues has not contributed to the writing/editing/packaging of this article.