Why screens tire the eyes
People who spend hours at a computer often report dry, tired, itchy or blurry eyes, and sometimes headaches or neck and shoulder tension. These complaints are commonly grouped under the label digital eye strain. There is rarely a single cause. Contributing factors often include staring at one distance for a long time, blinking less than usual, glare, a screen that is too bright or too dim, text that is too small, and an uncomfortable posture.
Monitor position addresses several of these at once. It will not fix every cause, and it is not a treatment for a vision problem, but it is a sensible and low-cost place to start.
Distance
A widely used starting point is to place the screen roughly an arm’s length from your eyes. For many people that is somewhere around 20 to 30 inches, though the best distance depends on the screen size, your eyesight and your text size. Larger displays usually need more distance so you are not turning your head to see the edges.
Test it by sitting back in your chair with your arm extended: your fingertips should be about at the screen. Then check whether you can read comfortably without leaning in. If you cannot, increase the text size or zoom rather than moving the screen closer. Settings for screen resolution and scaling can make text larger without a blurry result, so adjust those before you give up on a distance that otherwise feels right.
If you wear glasses, especially bifocals or progressives, mention your computer use to your eye care professional. Different lenses may suit screen distance, and ordinary lenses sometimes push people to tilt their heads uncomfortably.
Height and tilt
Position the display so the top edge is near eye level or slightly below, so your gaze angles gently downward at the center of the screen. Looking slightly down tends to be comfortable and also means the upper part of your eyes is less exposed, which many people find reduces dryness. Looking up for long periods tends to be tiring.
Tilt the screen back a few degrees so it faces you squarely, and so overhead lights reflect away from your eyes. If your monitor’s stand does not adjust high enough, you can raise it with a stable stand or sturdy books, while still keeping the screen steady. If it is too high, lower it or adjust it with the stand’s tools. Glare from windows and lamps can undo a good position, so see the notes on screen glare.
Centered in front of you
Put your main screen directly in front of you, not off to one side. If you use multiple monitors, make the display you use most the one straight ahead and angle the others so your head turns evenly. If you split time equally, set them together in the middle with a small angle. Using a laptop as a second screen beside a monitor often means one is lower than the other, which can create neck twisting over time.
Brightness, contrast and color
Match screen brightness to the room. A display that looks like a glowing panel in a dim room is probably too bright, and one that is hard to see in daylight may be too dim. Text should have clear contrast with its background without looking harsh. Some people like warmer color tones in the evening, which many systems can apply automatically. The evidence on these settings varies, so treat them as a matter of comfort and not a cure. Features such as refresh rate rarely matter for eye comfort in office work, though some people notice flicker on certain screens; if you do, it is worth looking at dead pixels and screen flicker and trying another display or setting.
Viewing habits
Position is only half the story, because how you use the screen matters as well.
- Blink. People often blink less while concentrating, which dries the surface of the eye. Make a point of blinking fully and often.
- Change focus. Regularly look at something far away, such as across the room or out a window.
- Take short breaks. A common rule of thumb is to look at something about 20 feet away for around 20 seconds every 20 minutes. It is a convenient reminder, not a medical prescription.
- Mind the air. Dry, blowing air from vents or fans can dry your eyes. Redirect airflow if you can.
- Use artificial tears only if your eye doctor suggests them.
The article on taking breaks looks at routines in more detail.
Adjusting a laptop
A laptop’s built-in screen is usually too low. Raising it on a stand and using a separate keyboard and mouse lets you put the display at a comfortable height and distance. If that is not practical, reduce the time you spend with your head tipped down and take breaks more often.
A quick setup routine
- Sit comfortably with your back supported.
- Extend your arm and place the screen about at your fingertips.
- Raise or lower it so the top edge is near eye level or slightly below.
- Tilt it slightly and check for reflections.
- Increase text size if you are leaning in.
- Match brightness to the room.
When to see an eye professional
Tired eyes at the end of a long day are common. But if you have persistent blurred vision, double vision, eye pain, frequent headaches, redness, or changes in your sight, schedule an eye exam. Needing a new or updated prescription is a common reason for discomfort, and only a qualified professional can say what is going on. This article is general guidance and does not replace an examination.