Best Monitor Settings For Eyes Strain 2022: Optimal Brightness & Contrast Settings - Monitors And TV (2023)

Beware! Your monitor setting may be causing eye strain, itching, and blurred vision. While we can’t escape screens altogether, we can reduce eye strain by adopting the best monitor settings for the eyes and other measures. If you are someone who spends most of your time in front of the screen, this article is a must-read.

Being a hardcore gamer and professional coder, I spend most of my time in front of the monitor. And over the years, I have seen health issues with my eyes. This is why I take the matter of eye strain with seriousness.

In medical terms, the effect of screens on the eyes is called Computer Vision syndrome.

Here is the complete guide to best monitor settings for eyes that will reduce eye strain and enhance productivity. This guide is the result of deep research and experience. Most of the recommendations are based on research conducted by prestigious institutions.

Also, check our list of best monitors for eye strain.

Best Monitor Settings For Eyes Strain 2022: Optimal Brightness & Contrast Settings - Monitors And TV (1)
  1. Best Screen Brightness for Eyes
  2. Best Contrast Setting for Monitor
  3. Best RGB settings for Eyes: Color Settings
  4. Best Text size and Fonts
  5. Best Refresh Rate Setting
  6. Best Blue Light setting
  7. Monitor Color Temperature Eye Strain
  8. Best Screen Resolution for Eyes
  9. Use Anti Glare Screen
  10. Extra Tips to reduce eye strain
    • 20-20-20 Rule
    • Frequent Blinking
    • Reference Material Location
    • Use of Software and Apps
  11. Final Words
  12. FAQs
    • Is low brightness bad for your eyes?
    • Does lowering brightness help the eyes?
    • Is a brighter screen better for the eyes?
(Video) The BEST Desk Setup to Reduce Eye Strain

Best Screen Brightness for Eyes

Many studies have shown that brightness plays a critical role in causing eye strain. If you are looking at a bright screen in a dark room, you are in destruction mode. But if you set your monitor to optimal brightness according to the ambient, you will definitely feel less eye strain.

While there is no single magic number to set your brightness to as it varies from brand to brand and the background lighting. But I can give you the key to unlocking the best screen brightness for the eyes!

The difference in brightness between your workplace and your screen should be as little as possible. If you work in a dark room keep your brightness to a minimum (0) you use some LED lights over the monitor to reduce the difference. This way your eyes will feel less strain. If your workplace has a brightness of around 2500-4500 lux, you should set your monitor brightness to 100-150 cd/m2.

Similarly, in bright surroundings or daylights, you can level up the brightness so you can easily see the screen.

Best Contrast Setting for Monitor

When it comes to the best monitor settings for the eyes, the optimal contrast of the monitor can reduce eye strain. Monitor contrast signifies the ratio of black to white on the screen. Human eyes have been shown to perceive high contrasts with some fatigue. So the best contrast setting for the monitor is a low value (50) at night. But you can also keep it at 60-to 70 depending on your comfort and picture quality.

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Best RGB settings for Eyes: Color Settings

RGB stands for the three primary colors red, green, and blue. All other colors emerge when any of these are mixed. While out of the box, the computer monitors are calibrated to 50 for each color. Since blue light is detrimental to the eyes, so the best RGB setting for eyes will reduce blue light. Reduce the blue light till you see a yellowish tint.

Best Text size and Fonts

Fonts and texts are especially important if you are working with lots of numbers on spreadsheets or anywhere. If the text size is small and the font is difficult to read, it will result in eye fatigue, therefore set your size and font in such a way that these are easily readable. Arial font with 12 or larger size is a good option.

Ideal Monitor Viewing Distance, Angle & Eye Level

Best Monitor Settings For Eyes Strain 2022: Optimal Brightness & Contrast Settings - Monitors And TV (2)

You need to properly set up your workplace so that the monitor is directly in front of you and not at an angle. This will be easy on your eyes.

According to studies, the distance between you and the monitor should be some 20-40 inches away to reduce eye strain. The closer the monitor to your eyes, the more the eye strain.

The same study also found that if you set your monitor to a height so that eyes are above the monitor level, you will have less eye strain. So, always set your monitor in a way that you should not be looking upward while looking at the monitor.Rather, the monitor screen be 4 to 5 inches low from your eye level recommended American Optometric Association.

Here is the table showing ideas distance for each monitor size and resolution. This table has been prepared with the guidelines of the Society of Motion Picture and Television Engineers (SMPTE) using BenQ monitors.

Monitor SizeResolutionIdeal Viewing Distance
24 inch1080p3.2 ft
24 inch1440p2.3-3.2 ft
24 inch4k2-3 ft
27 inch1080p3.4-3.6 ft
27 inch1440p2.6-3.6 ft
27 inch4k1.7-3.6 ft
32 inch1440p3.2-4.3 ft
32 inch1440p2-4.3 ft

Best Refresh Rate Setting

Refresh rate is extremely important for eye strain. It has been shown in many studies that lower refresh rates result in noticeable flicker which in turn causes eye strain. If your monitor allows higher refresh rates, it is better to set your refresh rates higher. Monitor rates from 75-to 100 are better than 60 or lower for your eyes.

(Video) Top 6 Best Monitor For Eye Strain in 2023

Best Blue Light setting

Our eyes are especially sensitive to blue light. It has been shown in many studies that blue light of 400-500nm is detrimental to your eyes. Therefore, if your monitor has blue light in this range, you need to adjust the blue light in the setting. If you cannot do this through setting then it is best to wear some glasses or other methods.

Monitor Color Temperature Eye Strain

Color temperature is related to the light emission due to temperature. This is also an important factor for eye strain. Color temperature is measured in the Kelvin. Its range on the monitor is usually 1000-10000. This is also related to blue light. To reduce eye strain you should keep it at 6500 kelvin or low. If you want to eliminate blue light, lower the color temperature till you see a yellowish tint on the screen. Though lower is better image color changes as you lower the value. So, I will suggest you can lower it to an optimal level so that image quality is also not compromised.

Best Screen Resolution for Eyes

When it comes to screen resolutions, the higher the better. So a 4k is better than 2k and 1440p is better than 1080.

Use Anti Glare Screen

It has been shown by many studies that glare causes eye strain. And if you use an anti-glare screen, you will feel less eye strain. So, make sure you are using an anti-glare screen.

Extra Tips to reduce eye strain

20-20-20 Rule

American Optometric Association recommends the 20-20-20 rule for people who spend longer periods of time on their screens. The idea is to take a break of 20 sec every 20 minutes. And during the break, you are advised to stare at an object 20 inches away from you for 20 seconds.

Frequent Blinking

When we are looking at the screens, we often blink less than in normal situations. And this is also part of the problem in the eye strain equations. Therefore, you should make a conscious effort of frequent blinking while working with a monitor or any display device.

Reference Material Location

When you are typing certain things from reference material, you have to look at three different positions. You need to look at the reference material, keyboard, and monitor screen. In that situation, it is better to keep the notes in line with the monitor and keyboard, so your head does not need to turn repeatedly.

Use of Software and Apps

Luckily, many software programs are available that can set your monitor to eye-friendly mode. Similarly, you can use some applications for your phone as well. For monitors, F.lux and Iris are the two widely used and trusted software solutions. They automatically adjust the brightness, contrast, colors, and blue light to a safe level.

(Video) Best TV Picture Settings - LG C2 and LG G2 OLED Picture Setup

Final Words

If you calibrate your device to the best monitor setting for your eyes, you can save your eyes from the adverse effects of the monitor. Since it is almost impossible to avoid screens, we are only left with the best brightness and contrast settings and other measures to reduce eye strain.


Is low brightness bad for your eyes?

It is not just about low brightness and high brightness. It is about the relative brightness of the surroundings and the monitor. In daylight, if your monitor brightness is low, it will cause eye strain. But at night, low brightness will be beneficial.

Does lowering brightness help the eyes?

Yes, if you are in a dark room or in a low brightness place, lowering brightness helps the eyes.

Is a brighter screen better for the eyes?

No, brighter screens are not better for eyes in the dark surrounding. But they are better for daylight and highlight work areas.

(Video) How I CURED my EYE STRAIN (Relief from Computer Vision Syndrome )


What brightness and contrast setting is best for eye strain? ›

To reduce eyestrain, you want to increase the contrast. What you are attempting to do is make the text you are reading stand out from the background. This keeps your eyes from working too hard. Most people are comfortable with the contrast set around 60 to 70 percent.

What is the best monitor setting for eye strain? ›

The center of the screen should be located between 15 and 20 degrees below horizontal eye level. A good rule of thumb: Text should be three times the smallest size you can read from a normal viewing position. Again, that normal position should be 20 to 30 inches from your monitor.

Is a monitor better than a TV for eye strain? ›

Yes, projector screens actually are better for your eyes. Projectors are able to produce much larger images, which put less strain on your eyes. In addition to this, projectors reflect light while TVs emit it.

What is the best brightness level for a monitor? ›

A brightness of 300 nits is considered to be the best average. It offers good visibility, makes colors pop on the screen, and prevents strained eyes. The most important tip is to adjust the screen brightness to your surroundings. If your surroundings become brighter, increase the brightness.

Which TV picture mode is best for eyes? ›

Most TV modes are far cooler, with a bluer tint, than they should be. The warmer Movie or Cinema mode is actually more accurate. Give your eyes a few days to adjust and you won't want to go back.

What screen settings for sore eyes? ›

Adjust your monitor's settings

Adjusting your computer's display settings can help reduce eye strain and fatigue. Make sure the brightness is the same as the surroundings, and adjust the text size and contrast so it's comfortable to read. Black print on a white background is the best combination for comfort.

What is a good contrast ratio for monitor? ›

And as we mentioned the “brightness rule” here – the more contrast (contrast ratio) monitor has – the better, but, there is a catch here – the recommended contrast ratios usually vary from 1000:1 to 3000:1. If you see a monitor with a contrast ratio more than 3000:1 it is most probably a marketing hook.

What color is best for eyestrain? ›

The consensus is that the "non-colours", white and black, and the colours yellow, green, and orange are generally most acceptable. These colours (yellow, green, orange) are in the middle of the visible spectrum (the range of colours that our eyes can detect) and are the easiest for the eye to see.

Is higher refresh rate better for eye strain? ›

A higher refresh rate means a smoother-looking screen that's easier on the eyes. So, if you're trying to ease your eyestrain, a refresh rate of 120 Hz is optimal.

How can I make my monitor more comfortable to my eyes? ›

Monitor Brightness

Simply adjusting the brightness on your monitor can go a long way in reducing eye strain and making working long hours on the computer more comfortable.

Is 4K monitor better for eye strain? ›

4K will not make you go blind. Increased sharpness may, in fact, be better for your health. Gary Heiting, optometrist and senior editor of the website AllAboutVision, made that clear. “Increasing screen resolution so it exceeds the discriminating ability of the eye lowers the risk of strain,” Dr.

How can I watch TV without eye strain? ›

Consider these tips to reduce or prevent eyestrain.
  1. Adjust the lighting. When watching television, it may be easier on your eyes if you keep the room softly lit. ...
  2. Take breaks. ...
  3. Limit screen time. ...
  4. Use artificial tears. ...
  5. Improve the air quality of your space. ...
  6. Choose the right eyewear for you.
Sep 15, 2022

Is it OK to use a TV as a computer monitor for your eyes? ›

Using a TV as a computer may cause eye strain, but it all depends. For best eye health, the Mayo Clinic says TVs and monitors should be at or just below eye-level [6]. A TV high on a wall could cause eye strain after several hours of daily use. Also, using a curved 4K TV as a computer monitor could hurt your eyes [7].

Does screen brightness affect eye strain? ›

Particularly, when using the display for work, you'll often be comparing paper documents with documents on the screen, so by adjusting the brightness of the screen to the brightness of the paper under the lighting, you'll reduce the strain on your eyes, making this an effective measure against eye fatigue.

Should monitors be at 100% brightness? ›

We'd recommend targeting a relatively low brightness on your monitor, perhaps 30% using the monitor's brightness control, and then letting your eyes adjust. Depending on your preferences, ambient lighting and the initial brightness you were using, this could either look too dim or alternatively overly bright.

What is the best color setting for a monitor? ›

If you're working with video on an LCD monitor, the recommended white point is 6500K or D65. This is also known as the native temperature of your monitor. If you're working with still images that you plan to print, the white point of 5000K (D50) is recommended, as it looks more like white on paper.

Is High brightness better than low brightness? ›

As a simple rule, remember that the brightness of your gadget should be equivalent to the light surrounding you, such that both the lights' radiance is similar. By doing so, they will blend in, causing the least damage to your eyes.

Is bigger TV better for eyes? ›

A larger TV, or sitting closer to your current TV, will fill a greater percentage of your field of view. With more of your eye filled with light, your irises will contract, so less light overall is hitting your retinas. Generally this will mean less eye fatigue.

What type of screen is easiest on the eyes? ›

Curved monitors provide less distortion, a wider field of view, and better viewing angles to prevent you from tiring out your eyes. Bottom Line: If your eyes hurt from staring at computers all day, consider getting a curved monitor that lets you take in the whole picture at once without straining your eyes.

Which is better brightness or contrast ratio? ›

As a basic rule, regular computer users should aim to have their monitor's brightness match the brightness of their workspace, with the contrast set for optimal readability and minimal eye fatigue.

How do I set the perfect contrast on my monitor? ›

Select the Start button, and then select Settings > Ease of Access > High contrast. To turn on high contrast mode, select the toggle button under Turn on high contrast.

Should contrast ratio be high or low? ›

A higher contrast ratio is better than a lower one, but the higher the contrast is, the less perceivable difference an additional increase will make—and there will come a point at which no continued increase (in absolute, objective terms) will be perceived by the viewer at all.

What color light reduces eye strain? ›

Yellow light, has been proven effective in protecting the retinas of patients exposed to excessive blue light, since it offers the best contrast. Sunglasses with yellow lenses can be very effective in filtering out not only UV but blue light too.

How do you reduce brightness of eye strain? ›

Keep the screen brightness the same or brighter than other bright objects in the room. Set your computer to show black characters on a white background. Use a screen filter that reduces glare to enhance screen contrast and make characters easier to read. Use a 3-sided computer hood if glare continues to be a problem.

What is the best refresh rate for a monitor? ›

Bigger numbers mean smoother images. Refresh rate is especially important for gamers, so you'll want to shoot for a monitor with at least 120 Hz (most gaming monitors offer at least 144 Hz), combined with the lowest response time you can find.

How far away should you sit from a 65 inch TV? ›

Recommended viewing distance for your TV
Screen SizeViewing Distance
55-inch TV1.7 m (5.5 ft)
65-inch TV2.0 m (6.5 ft)
75-inch TV2.3 m (7.5 ft)
85-inch TV2.6 m (8.5 ft)

What is the best distance to sit from a TV? ›

If you have a standard-definition TV, the manufacturer-recommended viewing distance is six times the vertical screen size. 1 For example, if your television has a height of 18 inches, the optimal viewing distance is 108 inches or about 9 feet.

How far should you sit from a 55 inch TV? ›

Choose your TV type for the recommended viewing distance
TV sizeViewing distance range (approx.)
49 inch75 inches (6.23 feet)
50 inch75 inches (6.25 feet)
55 inch83 inches (6.92 feet)
60 inch90 inches (7.55 feet)
6 more rows
Feb 27, 2023

Why not use a TV as a monitor? ›

A low PPI display might not be an issue if your TV is hung on the wall and you're looking at it from a distance. However, if you put your TV on the desk, you will see an inferior image quality compared to the monitor. In short, the TV wouldn't make a great display for your PC.

What are the disadvantages of using a TV as a monitor? ›

The Cons of Using a 4K TV as a Computer Monitor
  • Lower DPI - Text Blurriness. Even a 4K television will have lower DPI (dots per inch) than a computer monitor. ...
  • Input Lag. ...
  • Cumbersome. ...
  • Heavier.

Why buy a monitor instead of a TV? ›

Monitors usually have lower input lag, higher refresh rates and faster response time than TVs, which make them a better choice for gaming (there are exceptions, such as OLED TVs). On the other side, TVs are larger and more affordable, so they are fantastic for watching movies and TV shows, as well as console gaming.

What color temperature is best for eyes? ›

Therefore, the best color temperature LED for your eyes is anything in the warm white color temperature range (2700-3000K).

What percentage of screen brightness is best for eyes? ›

The best Monitor Brightness for your eyes is between 40% and 60%, but this value would differ depending on ambient light conditions and activities. Bright light conditions require higher Brightness, while dim light conditions require lower Brightness.

How much brightness should a TV have? ›

To get the best picture quality, you want a TV that can get bright (for HDR highlights) but also has deep black levels. That's why the sweet spot is usually around 100-300 nits.

Does TV brightness affect eyes? ›

Blue light exposure has long been linked to health issues such as eye damage, vision loss, and insomnia. So, as the brightness of your TV is increases, the color, and contrast of the image decrease, causing eye strain. Additionally, keeping your television too dim low can also cause eye strain.

How do I reduce eye strain on my monitor? ›

Close blinds or shades, and avoid placing your monitor directly in front of a window or white wall. Place an anti-glare cover over the screen. Adjust your monitor. Position your monitor directly in front of you about an arm's length away so that the top of the screen is at or just below eye level.

What is a good contrast ratio for a monitor? ›

And as we mentioned the “brightness rule” here – the more contrast (contrast ratio) monitor has – the better, but, there is a catch here – the recommended contrast ratios usually vary from 1000:1 to 3000:1. If you see a monitor with a contrast ratio more than 3000:1 it is most probably a marketing hook.

Is High contrast bad for your eyes? ›

Human eyes distinguish the best if white appears on a black background and vice versa. Hence, the contrast ratio should be higher for the eyes to lessen the stress on the eyes. Try to avoid low contrast color schemes as they are stressful and result in eye strain and fatigue.

Is High brightness better than low? ›

Many scholars have found that high brightness contrast often brings a better visual observation experience [15,19], and Tian et al.

Is brighter screen better for eyes? ›

Particularly, when using the display for work, you'll often be comparing paper documents with documents on the screen, so by adjusting the brightness of the screen to the brightness of the paper under the lighting, you'll reduce the strain on your eyes, making this an effective measure against eye fatigue.

What size TV is best for your eyes? ›

The pixels are smaller with these types of televisions, making it easier for the eyes to see up close.
TV Distance Calculator.
Viewing Distances for High Definition Televisions
32 inch1.2 meters (3.94 feet)
40 inch1.5 meters (4.92 feet)
43 inch1.7 meters (5.57 feet)
50 inch1.9 meters (6.23 feet)
2 more rows
May 5, 2023

What color light is best for watching TV? ›

Ask any professional TV calibrator, and they'll tell you that bias lights for TVs should be tuned to a color temperature of about 6500K (or, to be more precise, to the D65 color point), which can be roughly described as the color of daylight on a hazy day.


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