Sight reading is hard, but as all things it comes out with practice... Funny enough is that i cant read on guitar without a tab (i am very slow), but i do on the keyboard as i learned reading on piano when i was a kid
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It definitely improves with practice. You need that mental map between the notes and the fretboard. I also play a lot from tab without thinking too much about what the notes are. It's probably better to understand what you are playing so you can make your own variations