When summer hits, kids stay up late, sleep in, and often end up staying indoors. Most parents already know that too much screen time can lead to vision problems. So we try to cut down on tablets and TV. But there’s one big thing that many parents overlook — making sure kids spend enough time outdoors in bright daylight.
A lot of kids don’t become nearsighted because of screens alone. It’s because they don’t get enough bright, natural light during the day. We hear this all the time: “It’s way too hot during the day — we’ll just go out in the evening when it’s cooler.” But here’s the problem: going out in the evening won’t help protect your child’s eyesight.
Why is outdoor time so important?
Bright light during the day helps the eyes release a chemical called dopamine. This chemical slows down the eye from growing too long — which is one of the main causes of nearsightedness.
So how bright is “bright enough”? Experts use a unit called lux to measure light:
- Above 1000 lux helps reduce the risk of nearsightedness
- 3000–5000 lux is even better
- But if it’s too bright, like 10,000 lux or more, it can hurt the eyes and increase UV damage
That means unless your child is outside during daylight hours, they’re probably not getting enough light — even if it’s technically “outdoors.”
So how can we manage outdoor time when it’s hot?
Don’t worry — you don’t need to drag your child into the sun at noon. There are easier, more comfortable ways to get enough outdoor time in the summer.
Go outside early in the morning or later in the afternoon
In most places, between 7–9am and 4–6pm is your best bet. The sun’s out, but it’s not scorching. Morning light is usually stronger and healthier than late afternoon light, so it’s worth trying to get your child out early if you can.
Playing in the shade still works
Worried that shade isn’t bright enough? It actually is! Even in the shade of buildings or trees, the light can reach well over 1000 lux. That’s enough to help your child’s eyes — and they’ll be more comfortable playing longer without overheating.
Cloudy days still count
Don’t cancel your plans just because it’s cloudy. Unless it’s really stormy and dark, outdoor light on a cloudy day is still stronger than indoor light. In fact, some cloudy days can still provide 3000–5000 lux, which is plenty for eye health.
Kids can keep their glasses on
Parents often ask, “Should my child take off their glasses when they’re outside?” Nope! Glasses don’t block much of the helpful light. Even if your child wears photochromic (darkening) lenses, the light getting through is still enough to be beneficial. And if your child wears special myopia control lenses, they should definitely keep them on during the day.
Is indoor light just as good?
Not really. Even if your home feels bright — especially near windows or balconies — indoor light levels are way lower than outside. A sunny window spot might feel nice, but it still might not hit 1000 lux. Turning on more lights doesn’t help much either.
Shopping malls and play centers may feel bright too, but unless they have giant skylights or are full of natural sunlight, their lighting is often not enough for protecting vision. If you must stay indoors, the next best spot is near a large, sunlit window — but try to make outdoor time the priority when possible.
What should parents focus on most?
We all want to protect our kids’ vision, but it’s not about being perfect every day or tracking light levels with a gadget. What matters most is building good, consistent habits:
- Get some natural light every day, even just 1–2 hours
- Encourage your child to get outside in the morning when possible
- Make outdoor time part of their daily routine, like brushing their teeth
Some days will be too hot or too busy — that’s okay! Just try again the next day. And don’t forget to get your child’s eyes checked regularly, especially if you notice them squinting or sitting too close to screens or books.
Your child’s vision is important, but it doesn’t have to take over your whole life. Spending time outdoors is good for their eyes — and it’s also just a great way to enjoy being a kid.