Monitor Brightness and Room Light: Settings for Gamers

In short: screen brightness should be roughly that of the surrounding light: the screen should not "glow" brighter than the room or look dim against it. Soft lighting behind the monitor, no glare and an arm's-length distance to the screen all help.

Why does brightness matter for the eyes?

The eye constantly adjusts to the brightness difference between the screen and its surroundings. If the screen is very bright in a dark room, the pupil constricts and dilates with every glance sideways, causing glare and strain. If the screen is dim against a bright window you have to strain to see. There is no "ideal number" for brightness: it depends on the room.

How to set brightness in 2 minutes

1. Open a white page on screen (for example an empty document).
2. Compare it with a sheet of white paper next to it in room light.
3. If the screen "glows" brighter than the paper, lower the brightness; if it looks grey, raise it.
4. Repeat in the evening and during the day: different light needs different values.

Some monitors and systems can adjust brightness automatically, but check the result.

Room lighting

• A soft lamp behind the monitor (bias lighting). A weak glow on the wall behind the screen reduces the contrast between a bright screen and a dark wall. It need not be bright.
• Do not play in total darkness. A sharp difference between the screen and darkness tires the eyes faster.
• Light from the side, not from behind or in front of the screen. A lamp shining in your eyes or reflecting in the monitor causes glare.
• Window to the side. Place the screen perpendicular to the window and close the curtains in bright hours.
• Warm soft light in the evening.

Glare

Glare from a window, lamp or light clothing on a glossy screen lowers contrast and makes you strain. What helps:

• changing the position of the screen or lamp;
• a matte film or a matte screen;
• curtains or blinds;
• tilting the screen a few degrees.

Contrast, colour and modes

• Do not set very high contrast or "loud" gaming modes just for effect.
• Night mode (warmer colour in the evening) reduces cold tones, but its benefit for vision is not proven; for sleep it is better to switch devices off 30–60 minutes before bed, see late gaming and sleep.
• For competitive games you can raise shadow brightness in the game settings, but within reason so the eyes do not tire.

Distance and placement

Place the screen at arm's length, the top of the screen at eye level or slightly below, see monitor height and distance.

What else helps

• The 20-20-20 rule: every 20 minutes look into the distance for 20 seconds.
• Conscious blinking, see dry eyes from screens.
• Blue light glasses do not replace these settings, see do they work.