How to Use a Monitor to Reduce Eye Strain

Many people spend hours a day looking at a monitor. Unfortunately, this can cause eye strain which can result in dry eyes and headaches.

You can prevent eye strain by adjusting your monitor settings. These adjustments can include changing the brightness, reducing the contrast and decreasing the color hue to decrease blue light.

Adjust the Brightness

Choosing the best monitor for eyes strain can significantly improve your comfort and reduce the risk of visual fatigue during prolonged computer use.

Staring at digital screens for extended periods of time can strain your eyes. The discomfort often manifests as itchy, tired or watery eyes and can also lead to headaches and a general feeling of irritability. Fortunately, you can reduce eye strain by making simple adjustments to your monitor settings.

Start by adjusting the brightness of your screen. Ideally, the brightness of your display should match the brightness of your room. This is called the Goldilocks principle – not too bright, not too dark but just right. A good way to test the brightness is to look at a white piece of paper on your desk and compare it to the display. If the paper looks bright and glaring, your display is too light; if it seems dull and gray, it’s too dark.

You should also consider the color temperature of your screen. Warmer colors (yellowish) can be better in dim rooms while colder ones (blueish) are more suitable for bright rooms.

Another common cause of eye strain is glare from overhead lighting or sunlight shining on the monitor. To reduce this, make sure your monitor is not positioned in front of any light sources and consider using an anti-glare screen on the monitor itself.

Adjust the Contrast

Computer screens are designed to be bright and vivid, but your eyes weren’t made to stare at this kind of visual overload for hours on end. Going into your monitor’s settings and turning down the brightness and backlight can help prevent eye strain.

You can also reduce eye strain by adjusting the contrast of your screen. Increasing the contrast ratio makes it easier for your eyes to distinguish black from white on your monitor, so that your eyes don’t have to work so hard to see. A good starting point is about 75%, but you should adjust to what feels comfortable for you.

The color temperature of your monitor can also affect your eye comfort. Warmer colors tend to be more soothing, while colder ones can cause discomfort. The easiest way to set the right color temperature is with an app like F.lux, which automatically optimizes your monitor’s display based on the time of day and your location.

Positioning your screen at the correct distance is also important. If possible, try to keep it about 20 to 30 inches away from your face and make sure your eyes are level with the top of the monitor. You can prop up your laptop on a stack of books, taking care not to block any fan vents, or raise or lower your chair to achieve this.

Adjust the Size of the Text

Most operating systems allow you to increase the size of text and other items on your screen. Doing so can make your work more comfortable and reduce eye strain. Consider also adjusting your monitor’s resolution to an appropriate level. Higher resolutions are sharper, but can be difficult to read for some people.

Many monitors have a built-in blue light filter that can help reduce eyestrain. The filter removes most of the blue light emitted by monitor screens, which can be a major cause of eye fatigue and headaches.

When choosing a monitor, pay close attention to the color specifications. Luminance, contrast ratio, black level, color gamut, and more are all important metrics for determining the quality of a display. Look for these specs in a standard format, like candela per square meter (cd/m2) or VESA’s RGB metric.

If you play games or watch videos on your computer, it’s often a good idea to buy a monitor with a high refresh rate. This means that the image on your monitor is updated at a faster rate, which reduces input lag and can prevent visual artifacts such as “screen tears.” This option is usually available in a game’s adjustment menu. Then, make sure you keep your monitor at least an arm’s length away from you and sit with a supportive chair to avoid neck and back pain.

Adjust the Color Hue

A monitor’s color temperature, which is technically called “white point,” determines the look of the colors on the screen. Lower temperatures provide a warmer look, while higher ones have a cooler appearance. Most monitors offer a range of white points that you can select from, and the ideal one depends on your environment and preferences.

Most modern monitors also allow you to adjust the gamma settings, which affect how dark or light images appear on the screen. You’ll need a calibration tool to get the most precise results, but you can experiment with different settings by viewing a blank white image and flipping through the available options. It’s also useful to compare your display to printed paper and adjust the brightness until the screen looks roughly as bright as the paper under the same lighting conditions.

Some monitors come with a special setting called “dark mode.” This replaces the standard white background with a black one, making it easier to read text in dim or dark environments. However, you should be aware that it may also increase eye strain if used during the day in bright rooms. To avoid this issue, you should consider using a free app like F.lux that automatically adjusts your monitor’s color temperature based on the time of day and the type of ambient lighting in your room.

Conclusion

In conclusion, effectively reducing eye strain while using a monitor involves a combination of selecting the right hardware and implementing proper ergonomic practices. By investing in the best monitor for eye strain relief and incorporating techniques such as adjusting brightness, minimizing glare, and taking regular breaks, you can promote eye health and enhance overall comfort during prolonged screen time. Remember, prioritizing your visual well-being is essential for maintaining productivity and enjoyment in today’s digital world.