Screen Eye Strain: How to Set Up Your Monitor, Lighting and Desk to Protect Your Eyes

You reach the end of the workday with dry, itchy eyes, things look a little blurry when you glance up, or there's a dull ache across your forehead. If you spend long hours at a computer, this probably sounds familiar. It's known as digital eye strain, and while it's usually temporary, a few tweaks to your workspace and habits can reduce it considerably.

In this guide we look at why it happens and how to position your screen, lighting and desk so your eyes don't have to work as hard.

Why your eyes get tired at the screen

When we look at a screen up close for a long time, the muscles that focus the eye stay contracted. On top of that, when we concentrate we blink far less than usual, which dries out the surface of the eye. Add glare, harsh contrast between the screen and its surroundings and, quite often, a badly placed monitor that strains your neck as well.

The good news is that almost all of these factors come down to how your space is set up, so there's plenty you can improve.

1. Put your monitor at the right distance and height

Distance

As a rule of thumb, place the screen about an arm's length away, roughly 50 to 70 cm (20 to 28 inches). If you have to lean in to read, increase the text size rather than moving your face closer.

Height

The top edge of the screen should sit at eye level or slightly below, so you look a little downward. This keeps your eyelids slightly more closed, which reduces tear evaporation, and stops you from tilting your chin up. If your monitor sits too low, a wooden monitor riser is a simple fix that also frees up space underneath the screen.

2. Get the lighting right

Lighting is the most overlooked factor. A very bright screen in a dark room forces your pupils to keep readjusting, and a window right behind your monitor creates glare.

• Place your desk perpendicular to the window, so daylight comes in from the side rather than from in front of or behind you.
• Don't work in the dark: add soft ambient lighting in the late afternoon and evening so the contrast with the screen isn't so harsh.
• Match your monitor's brightness to the room: if the screen looks like a light source, it's too bright.
• Get rid of reflections: tilt the screen slightly or move your lamps if you see glare on it.

3. A desk that adapts to you (not the other way round)

Where your eyes end up depends on the position of your whole body. If the desk is too high or too low, you end up hunching or craning your neck, and your distance from the screen changes without you noticing. A desk with enough depth (70-80 cm / 28-32 inches) lets you push the monitor back as far as you need, and a height-adjustable one helps you keep the same eye-to-screen relationship whether you're sitting or standing.

If you want that flexibility, our collection of solid wood standing desks lets you adjust the height in seconds. A natural wood top with a matte finish also reflects far less light than glossy or lacquered surfaces, which your eyes will appreciate.

4. Habits that make a difference

The 20-20-20 rule

Every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds. It's an easy way to relax your focus, and looking out of the window is perfect.

Blink on purpose

Every now and then, do a few slow, full blinks. It sounds silly, but it helps spread the tear film evenly again.

Use posture changes as a cue

Whenever you get up or switch to standing, take a moment to look away from the screen. Pairing a visual break with movement makes both habits easier to stick to.

Mind the air

Heating and air conditioning dry out the air and your eyes. Airing the room and keeping humidity at a reasonable level helps too.

Frequently asked questions

Does eye strain cause permanent damage?

Generally, the symptoms go away with rest. Even so, if they're frequent or intense, it's worth having your prescription checked by an eye care professional, as an outdated prescription is a common cause.

Do blue light glasses help?

The evidence for their effect on eye strain is limited. Distance, lighting, screen brightness and regular breaks tend to make a bigger difference.

Dark mode or light mode?

It depends on the light around you. In a well-lit room, light mode with good contrast is usually comfortable; in dim conditions, dark mode may be easier on the eyes. The key is to avoid extreme contrast between the screen and its surroundings.

What if I work on a laptop?

A laptop screen almost always sits too low. Raise it with a stand or riser and use an external keyboard and mouse to keep a natural posture.

Will a fixed-height desk work too?

Yes, as long as its height suits your chair and your body. If you prefer that option, take a look at our fixed-height solid wood desks and pair one with a monitor riser.