Regardless of whether your purpose is to infiltrate a secret base at midnight with other ninjas or simply to drive home from work safely on dark roads, know that to improve night vision you need to train, maintain habits. healthy and protect the eyes from harmful factors.
Steps
Part 1 of 4: Improve your Night Vision
Step 1. Take advantage of the properties of the rods
These retinal cells need 30-45 minutes to adapt to changes in ambient light. They can only transmit images in "black and white" and with a low resolution, but they are very sensitive in low light conditions.
- Photopigments are chemicals contained in both rods and cones, these are sensitive to light and convert the images you observe into a "language" that is understandable to the brain. Rhodopsin is the photopigment found in rods and is essential for vision in the dark.
- An individual's ability to adapt to darkness depends on some factors that are beyond their control, such as age, previous eye injuries or the presence of eye disease.
- To be able to see in the dark, you need to understand what needs to be done to improve the use of rods and stimulate the eyes to get used to sudden changes in light more quickly.
- If you are trying to look at a dim light, avoid staring directly at it. This way you are going to use rods instead of cones, which would happen if you looked at the light directly. This trick is often used by astronomers.
Step 2. Wear glasses with red lenses
The rods do not perceive the red color; so if you keep this kind of glasses for 20-30 minutes before entering a dark environment, then you may be able to perceive the movements around you faster.
- By blocking out every visible wavelength except the red one, the glasses allow the rods to adjust to a kind of "dark" before facing the actual darkness.
- This is a ploy very used by aviators when they don't have time to stay completely in the dark before a night flight.
Step 3. Avoid looking directly at any light source
The lights force the pupils to contract, thus worsening scotopic vision.
- Pupils work just like a camera's diaphragm, increasing or decreasing their diameter based on the amount of light entering the eye. The greater the light, the smaller the pupils become. In situations of low ambient light, these expand to the maximum to grant access to as much light as possible.
- If you look directly at a light source, you increase the time it takes for your eyes to adjust or get used to low light.
- If you can't avoid this behavior, cover or close one eye, alternatively look away safely until the light source disappears.
Step 4. Improve your night vision while driving
Practice these tips before getting into your car to improve your vision while driving at night.
- As previously described, do not look directly at an oncoming light source. If someone is coming from around a bend with the high beams on, protect one eye to avoid "transient blindness" of both eyes after glare. This behavior makes it easier for you to get used to the dark again.
- Move your gaze to the white line to the right of your lane. By doing this you will be able to maintain control of the trajectory and you will be able to see the movements around you thanks to the peripheral vision, but at the same time you will avoid looking directly at the high beams of other cars.
- When driving at night, turn the dashboard lights down to the minimum level without compromising safety. It also tilts the rearview mirror into the "night" position. This reduces glare from vehicles behind you.
- Clean your headlights, wipers and windshield regularly. Stains on the windshield become a source of diffused and reflected light when driving in the dark.
- Have the car undergo regular maintenance which also includes correcting the position of the headlights and fog lights. Remember that even one or two degrees of inclination are enough to avoid vision problems for other drivers.
Step 5. Let your eyes naturally adjust to the darkness
The best way to be able to see in the dark is to allow the body to slowly adapt to this condition by relaxing for 20-30 minutes in perfect darkness.
- To acclimate faster to the darkness, close or cover your eyes so that they can get used to it even before entering a dark room.
- Try the pirate blindfold. By shielding one eye from light for 20-30 minutes, by the time you enter a dark room it will already be accustomed to darkness.
Step 6. Take advantage of peripheral vision
Eyes naturally have blind spots, and moving around in a dark environment can cause you problems if you try to stare.
- Try to focus on the sides of the objects you are observing or to shift your gaze away from the direction you are moving in the dark. This behavior allows peripheral vision to perceive the movement and shapes of an object much more effectively than central vision.
- Peripheral vision stimulates a greater amount of rods which are essential for orienting yourself in the dark, recognizing shapes and perceiving movements.
Step 7. Crouch down to find the outlines of objects and feel the contrast
Remember that rods are unable to "see" colors and details, but they are your guide in scotopic vision.
- The night sky provides light sources. By getting as low as possible, the light from the sky or from a window gives you enough contrast to use the rods effectively.
- During the training of some martial arts students are taught to assume the lowest possible posture, taking advantage of the light of the night sky that illuminates objects and the opponent, thus perceiving their silhouette.
- Although rods are much more sensitive to light than cones, they can only distinguish white from black and provide low-resolution images using the contrast generated by a light source behind objects.
Step 8. Gently massage your eyes
Close them tightly and apply gentle pressure with your palms.
- After about 5 or 10 seconds of this massage, the dark will turn white for a few seconds. When the white disappears and darkness returns, open your eyes: your scotopic vision will be better.
- US military special forces are reported to use this method by squinting for 5-10 seconds when operating in the dark. Science hasn't confirmed the effectiveness of this technique, but some people find it useful.
Step 9. Use your other senses to "see"
Move safely if your eyes have not yet fully adjusted to the darkness.
Keep both feet flat on the ground, straighten your arms and move slowly. Listen for any sounds that may indicate the presence of a door, window, or hallway. Remember to move your arms and hands to avoid hitting a tree or the edge of an open door
Step 10. Learn to reconstruct your surroundings based on sounds
Research is still ongoing, but the first results are promising and focus on the abilities of blind people. These individuals have developed the ability to make a snap or "click" with their tongue and to exploit the echo that bounces off objects in a manner similar to the sonar used by bats.
- Thanks to the flash sonar technique, people are able to locate objects in front of and around them with good accuracy. For example, one person has shown that she is able to "scan" the environment in front of her with the click of her tongue until she finds a pot held up by another individual. With a few "clicks", this person recognized the type and outline of the lid on the pan.
- Another person, who is recognized as an expert in this method, is able to move with a mountain bike through a difficult path and avoid obstacles on the path without incident.
- Flash sonar experts say it's a skill anyone can develop.
Part 2 of 4: Protect and Strengthen Sight
Step 1. Wear sunglasses during the day
A few hours of exposure to sunlight and ultraviolet radiation can reduce an individual's ability to adapt to the dark.
- If you expose yourself to bright sunlight during the day without wearing sunglasses, your dark adaptation time increases by about 10 minutes for every 2-3 hours in the sun.
- In addition to a time dilation, you will realize that the quality of night vision deteriorates. For example, if you expose yourself to bright sunlight for 10 consecutive days without wearing sunglasses, then your ability to see in the dark will be reduced by 50%.
- Over time, the rods, cones and photopigments return to their usual standards; however, each individual is different and reacts differently to the time of exposure to light.
- Sunglasses with neutral gray lenses that let 15% of visible light through are recommended.
Step 2. Lower the brightness of the computer monitor
If you work in the evening, it is best to reduce the screen brightness to an acceptable minimum.
- Staring directly into the screen light in a very dark room greatly reduces the quality of scotopic vision.
- There are some programs that allow you to adjust the brightness of the monitor based on the time of day.
Step 3. Stop smoking
Many are unaware that smoking leads to many health risks, including lung cancer; many are unaware that it can also lead to severe eye disease and even blindness. Due to nicotine, the eye may stop producing rhodopsin, an essential pigment for night vision.
If you quit smoking, you may be able to restore your night vision ability
Step 4. Relax your eyes regularly
Take frequent breaks from your computer, reading, or prolonged observation of other objects.
- Rest your eyes often. Every 20 minutes of intense work, especially in front of the computer, take a break and look into the distance for 20 seconds. This way you allow your eyes to refocus.
- Every two hours of constant computer work or other task that requires intense visual attention, rest your eyes for 15 minutes.
- Protect them from fatigue by taking short 5-10 minute naps throughout the day. Close your eyes and massage them gently. It is not necessary to really fall asleep to relax the eyeballs.
Step 5. Strengthen peripheral vision
This skill is key to improving the ability to see in low light conditions.
- Peripheral vision - what you can perceive with the "corner of your eye" - mostly allows you to become aware of the movements thanks to the retinal rods.
- By improving this skill, you can see better in low light.
- While most people need to exercise hard, know that you can learn how to train peripheral vision to strengthen scotopic vision.
- To see better in the dark, it is essential to train the eyes, in order to improve vision, including the lateral one.
Step 6. Try an exercise that is performed while training some sports
Peripheral vision is very important, even for athletes.
- This exercise involves the use of a normal solid color straw, on which you have to draw a black line right in the center.
- With the help of another person, move 30 to 60 cm away from the straw and hold a toothpick in each hand. Your partner must keep the straw in a horizontal position.
- Fix the black line in the center, but at the same time do not lose sight of the ends of the straw with the "corner of the eye".
- Focus on the black line only. Try to place each toothpick at each end of the straw without taking your eyes off the line.
- When you are able to complete the exercise without problems, connect another straw to the first to increase the degree of difficulty.
Step 7. Pay attention to peripheral vision
Another way to improve vision in the dark is to focus on peripheral vision during the day as well.
- Sit quietly anywhere, but better outdoors where there are many new things to observe. Focus on an object that is right in front of you.
- Complete a mental list of everything you can see around you, whether moving or stationary, without taking your gaze from the central object. Relax your eyes and look around to see what you have left out. Make a mental note of the distance that separates the fixed point from the objects you were able to identify.
- Repeat the exercise in a different area to see if you can increase the range of the visual field and recognize objects that are even further away from the center.
Part 3 of 4: Changing the Power
Step 1. Increase your vitamin A intake
One of the first signs of a deficiency of this vitamin is night blindness.
- In ancient Egypt, it was understood that blindness in the dark could be cured by eating liver which was later shown to be rich in vitamin A.
- A vitamin A deficiency leads to severe corneal dryness resulting in clouding, corneal ulcers, loss of vision, as well as damage to the retinal and conjunctiva.
- Carrots, broccoli, squash, cantaloupe, fish, liver, fortified cereals, dairy products, cabbage, blueberries, and apricots are excellent sources of vitamin A.
- Although it is useful to introduce foods rich in vitamin A into the diet, research in this area has shown that supplements are able to increase the levels more than food. Furthermore, excessive consumption does not bring additional benefits to the eyes.
- Vitamin A supplements are available orally, as tablets and capsules, and the concentration is indicated in micrograms (mcg) or in units. The average recommended daily dose for an adult is between 800 and 1000 mcg, equal to 2600-3300 units.
- Rhodopsin, a protein found in the eye, breaks down into the retinal and opsin when exposed to light, while it recomposes itself in the dark. A severe lack of vitamin A in the diet can cause night blindness, but an excessive amount of it does not lead to an improvement in natural visual performance.
Step 2. Increase your consumption of dark green leafy vegetables
The greatest benefits for night vision and general vision that you can get from food sources come from vegetables.
- Foods like kale, spinach, and kale are packed with nutrients that protect the eyes by filtering out the wavelengths of light that damage the retina.
- These foods protect the eyeballs from some degenerative processes such as age-related macular.
Step 3. Eat more healthy fats
Specifically, consume more foods rich in omega-3 fatty acids.
- These are present in fish, especially in fatty fish, such as tuna and salmon, but also in cabbage, vegetable oils, especially walnuts, flax seeds (and their oil) and green leafy vegetables.
- Omega-3 fatty acids fight macular degeneration, dry eyes, promote ocular health and vision in general.
- In one study it was shown that patients who eat fatty fish once a week halve the risk of neovascular macular degeneration compared to people who do not have the same eating habit. In the long term, beyond about 12 years, the risk is further lowered with higher levels of omega-3s.
Step 4. Get the bilberry
It is a plant that is used to make different types of medicines.
- Research carried out on bilberry suggests that it is effective against some retinal problems.
- The most promising research indicates that it can help in situations where the retina is undergoing changes due to systemic diseases, such as diabetes and hypertension.
- This plant has also been studied for its ability to improve night vision. The results, however, are contradictory; some seem to support this feature, while others do not confirm it.
- The latest evaluation suggests that bilberry is "probably ineffective" for improving scotopic vision.
- It is not easy to find it in its raw form, but it is available both as an extract and as a jam and jelly. Follow the instructions on the package to determine the correct daily dosage.
Step 5. Stay well hydrated
The surface of the eye is made up of 98% water. Dry eyes cannot see well at night, and their dryness is related to overall poor hydration.
- To ensure good health it is essential to consume a lot of water; however, the direct link between fluid intake and improved vision is still a matter of debate.
- Some eye health experts say that certain conditions that alter the level of hydration also interfere with quality of vision and overall eye health.
- For example, exposure to high temperatures, dry climates or bright sunlight causes dehydration of the basal tearing, consequently impairing vision.
- Follow the advice on daily water consumption, trying to drink 2 liters of water a day, based on environmental factors and the work done, to keep your eyes healthy.
Part 4 of 4: Seeing an Ophthalmologist
Step 1. Make an appointment with your eye doctor
To take care of your vision, both day and night, you need to undergo regular checks by an ophthalmologist and / or an optometrist. Most doctors recommend an annual visit if no significant changes are noted.
- If you feel like you don't see well in natural light, then you won't see well in the dark either. Make an appointment and discuss with your ophthalmologist.
- Make sure the lens correction you are using is adequate for your current needs. Vision naturally changes over time and your lens prescription may need updating.
Step 2. Keep your eyes hydrated
Work with your doctor to manage any dry eye problems.
- Healthy, moist and relaxed eyes see better in both light and dark, while tired and dry eyes have difficulty perceiving movement in low light situations.
- Don't put unnecessary stress on your eyes, let them rest and keep them well hydrated. It blinks often, especially when you have to constantly stare at a monitor, such as a computer, television, or electronic device for reading.
- If you suffer from dry eyes, you can regularly use over-the-counter moisturizing eye drops, which contain saline, to reduce redness and provide good hydration. Alternatively, ask your ophthalmologist to prescribe stronger products to treat the condition.
Step 3. Tell your doctor about your specific difficulties
During many routine exams, the ophthalmologist doesn't ask you questions about scotopic vision.
- Remember to describe the problems you encounter when you are in the dark. Although some difficulties may be related to natural age-related decline, in other cases they are caused or aggravated by systemic pathologies.
- Some diseases and disorders that cause vision impairment are: cataracts, macular degeneration, astigmatism, glaucoma, presbyopia, nearsightedness or farsightedness.
Step 4. Consider a systemic disease causing visual changes
Make an appointment with your family doctor to evaluate these possible causes. Certain conditions and medications can contribute to worsening the vision problem.
Some of the diseases that can affect vision are diabetes, migraines, infections, glaucoma, stroke, changes in blood pressure or sudden trauma such as a head injury
Step 5. Evaluate the drug therapy you are undergoing
Medicines, as well as some diseases, can also impair vision, and their side effects could be part of the problem.
- Drugs that commonly interfere with vision include muscle relaxants such as cyclobenzaprine, diuretics such as hydrochlorothiazide, anticonvulsants and those against headache and mood swings (topiramate).
- Never change drug therapy on your own. If you suffer from medication-triggered vision disturbances, talk to your doctor about changing the dosage or choosing an alternative product that can control your condition without interfering with your vision.
