Have you ever been told not to work on a computer in a dark room, that it’s not good for your eyes? Well, that’s only part of the story… The reason that you can experience eye strain, headaches or blurred vision from using a (bright) computer in a dark room could be because of the difference in brightness between your computer screen and the room you are in.

Now I’m sure you’ve probably heard of ergonomic desks and chairs, but what about different computer settings to potentially help reduce eye strain from extended computer use?…Visual ergonomics!

To reduce potential eye strain from extended computer use, it is suggested that you set your computer and workspace up so that your computer screen is about the same level of brightness as the room you are in – you do not want your monitor to be a bright source of light in a dim room or have a darker computer screen in a bright room. This can be achieved through adjusting different settings on your computer and the various programs that you use:

• Dark mode in system settings (or set up in various programs)
• Nightlight feature (especially if you are working when it is dark outside)
• Adjusting screen brightness and using additional lighting

It is also suggested that you set your computer up so that the screen is at eye level and about an arms’ length away.

Dark Mode:

Dark mode is a display setting that favors a darker background, which can help reduce the overall brightness of your computer screen.

• Desktop background and colors on Windows
• Dark mode on Mac
• Office suite themes
• Dark mode in Teams
• Dark mode in Webex
• Dark mode in Chrome
• Dark mode in Microsoft Edge

Nightlight:

Using a nightlight feature on your computer (or cell phone, tablet, etc…) reduces blue light, which may help with eye strain, but is particularly useful if you are looking at your computer when it is dark outside.

• Nighttime display
• “Night Shift”

Brightness Levels & Lighting:

Computer screen brightness:
Some computers allow will auto-detect the lighting of the room you are in and adjust the brightness of your screen (the same as adaptive brightness settings on your cell phone). If your computer does not have this setting, you can manually change the brightness of your computer screen.

• Screen brightness in Windows
• Mac display brightness

Bias lighting:
…or having a source of light around your computer screen, has also shown to be effective at reducing eye strain. This can be achieved by having a light source (lamp, window, etc…) behind your computer screen so that when you are looking at your computer, the screen isn’t the only source of light you see.

Light bars:
If you are using a desktop computer and using the space on your desk directly below your monitor (to read a textbook, take notes, etc…) it is recommended that you have a source of light that is focused on the desk below your monitor, but not shining light on your monitor (creating a glare). This can be achieved using a monitor light bar, or a desk lamp with a built-in light bar you can focus directly on your desk below your monitor.

TL:DR (Too Long: Didn’t Read)

The key is to use these settings on your computer and for your workspace to create an equal brightness between your computer screen, and the space around you. A darker computer screen (just using dark mode) in a bright room, may cause just as much eye strain as a bright computer screen in a dark room.

Note: If you experience eye strain due to a documented disability, please connect with Student Accessibility Services for support in building your individualized plan.