Looking after your health is built on repeated actions. Start with one change you can maintain consistently.
This guidance is for adults. If you have a chronic condition or limitations, adapt it with your healthcare professional.
Sleep and recovery
Adults aged 18–60 are advised to get at least 7 hours of sleep per night. Both duration and quality matter: do you feel rested, wake frequently, or remain sleepy during the day?
A practical step. Allow enough time for sleep and aim for a regular wake-up time. If sleep problems persist, discuss them with a healthcare professional.
Start today: Check how much time you actually allow between going to bed and your alarm.
Sleep recommendations: [1], [2].
Sleep and your eyes
Obstructive sleep apnoea causes repeated pauses in breathing during sleep. Research has found an association with glaucoma, which damages the optic nerve. This does not mean that one sleepless night causes glaucoma or that good sleep replaces treatment.
For example. If someone notices loud snoring and pauses in your breathing, and you are persistently sleepy during the day, discuss this with a doctor. If you have glaucoma, tell your ophthalmologist about diagnosed sleep apnoea.
Regular physical activity
WHO recommends 150–300 minutes of moderate-intensity aerobic activity per week, or 75–150 minutes of vigorous activity. Add muscle-strengthening exercises involving the major muscle groups on at least two days a week. Some activity is better than none; increase your activity gradually.
A practical step. Choose an accessible activity such as walking, cycling, swimming, or another suitable form of movement.
Start today: Add a short walk. If you have been inactive, do not try to meet the entire weekly target in one day.
WHO recommendations: [3].
Movement and the retina
The retina is the light-sensitive tissue inside the eye. Diabetes can damage its small blood vessels. Alongside a healthy diet and prescribed treatment, physical activity supports diabetes control and helps lower the risk of eye complications.
For example. If you have diabetes, regular manageable walks can be part of your treatment plan. Eye examinations still matter when vision feels normal: early diabetic retinopathy may have no symptoms.
An eating pattern you can maintain
A varied diet includes vegetables, fruit, pulses and whole grains. WHO recommends at least 400 g of fruit and vegetables per day for adults, and less than 5 g of salt in total from all foods. Fruit juices can also contain substantial amounts of free sugars.
A practical step. Start with familiar foods and small changes. Your diet should take account of medical conditions, food tolerance and what is practical for you.
Start today: Add vegetables to one of your main meals.
WHO recommendations: [4].
Diet and vision
Diet matters for general health, but not everyone needs “eye vitamins”. AREDS2 formulations are used at certain stages of age-related macular degeneration, a condition affecting the central retina. They are not a universal preventive measure and do not treat cataracts.
For example. If reading or recognising faces becomes difficult, do not start by buying supplements. Have your eyes examined to establish the cause. Your ophthalmologist can determine whether AREDS2 is appropriate.
An activity you enjoy
A hobby can offer interest, social connection and satisfaction. In a study of adults aged 65 and older, having a hobby was associated with better mental wellbeing. This association does not by itself prove that hobbies prevent disease or extend life.
A practical step. Find something you personally enjoy: music, drawing, gardening, walking, or another activity.
Start today: Set aside a little time for an activity you enjoy, without requiring yourself to achieve a result.
Observational research, not proof of a causal effect: [5].
Hobbies and visual effort
Reading, needlework and screen use involve sustained near work and can cause visual fatigue. Having a hobby does not itself “train” the eyes or treat short-sightedness.
For example. When absorbed in needlework or a phone, take breaks and blink regularly. A practical reminder is to look about 20 feet (6 metres) away for at least 20 seconds every 20 minutes. This is a comfort measure, not treatment for eye disease.
Mental wellbeing
Stress-management skills can be developed. WHO describes practices that help people return their attention to the present, notice difficult thoughts and act in line with their values. A few minutes of daily practice can be a starting point.
A practical step. Notice what drains you and what helps you recover. Stay connected with people you trust. If anxiety, low mood or tension interferes with everyday life, seek professional support.
Start today: Take a few quiet minutes and identify one manageable action that matters to you.
WHO practical guide: [6].
Stress and eye symptoms
Stress and fatigue may be accompanied by a small eyelid twitch, which lack of sleep and caffeine can worsen. It is often harmless, but eye symptoms should not automatically be attributed to stress.
For example. If your eyelid starts twitching after a stressful week, address sleep and excessive caffeine. If twitching persists or worsens, see an ophthalmologist. Do not dismiss new vision loss as “just stress”.
Look after yourself without guilt
Health is not a reward for perfect behaviour. Helpful habits can reduce risks, but they do not guarantee freedom from illness. Becoming ill is not a reason to blame yourself.
This guide complements the video and does not cover every aspect of prevention. It does not replace medical assessment, prescribed treatment or individual medical advice.
Research and recommendations
The type of source is stated separately: recommendations, expert consensus and observational studies answer different questions.
- Sleep: AASM / SRS consensus ↗
Watson et al., Journal of Clinical Sleep Medicine, 2015. Expert recommendations on sleep duration in adults. - Sleep: CDC recommendations ↗
Sleep duration and quality, with age-specific guidance. - Physical activity: WHO recommendations ↗
Weekly aerobic activity and muscle-strengthening exercises for adults. - Healthy diet: WHO recommendations ↗
Fruit, vegetables, dietary variety and limiting salt. - Hobbies and wellbeing: research ↗
Mak et al., Nature Medicine, 2023. Observational data from 93,263 adults aged 65 and older across 16 countries. Association does not establish causation. - Mental wellbeing: WHO practical guide ↗
Doing What Matters in Times of Stress: practical skills for coping with stress. - Sleep apnoea and glaucoma ↗
Cheong et al., Eye, 2023. Systematic review and meta-analysis of observational studies: association, not proof of causation. - Diabetic retinopathy ↗
NEI: diabetes management and retinal examinations. - AREDS and AREDS2 ↗
NEI: trial findings, indications and limitations of supplements. - Computer vision syndrome ↗
American Optometric Association: near work and the 20–20–20 rule. - Eyelid twitching ↗
AAO: links with stress, fatigue and caffeine.