Is Reading in the Dark Bad for Your Eyes?

What About Reading on a Screen?

Smartphones and tablets are a convenient way to read on the go. Some people even prefer e-readers because they can see the text more easily in the dark. However, staring at a lit screen for several hours every day can be just as problematic as reading a book in dim lighting. 

Prolonged use of digital devices can lead to computer vision syndrome (CVS), also called digital eye strain. Screens make your eyes work harder to focus and adjust between a brightly lit screen and darkened surroundings. The symptoms of CVS are similar to those of eye strain from reading in the dark, including headaches and blurred vision.

Additionally, screens emit blue light, which can interfere with your natural sleep cycles. If you use screens too close to your bedtime, it may be harder for you to fall asleep and stay asleep. This is why many eye care providers recommend limiting or avoiding screens starting around 2-3 hours before you go to bed.

Tips for Avoiding Eye Strain

Whether you prefer printed books or e-readers, a few changes to your routine can help reduce eye strain and make reading enjoyable again. Here are some tips to get started:

• Use proper lighting – Always read in a well-lit area. Consider using a desk or floor lamp to brighten up your space. Adjustable dimmers are available if you want to switch between lighter and darker settings.
• Take breaks – Give your eyes a break every now and then by following the 20-20-20 rule. Every 20 minutes, look away from your book or screen and focus on something 20 feet away for about 20 seconds. This gives your eyes a much-needed chance to rest and reset.
• Increase your font size – Attempting to read too-small text can strain your eyes, so it may help to increase the font on your digital devices to a comfortable size. Most smartphones and computers offer a “zoom” feature that makes it easier to see small words and letters.
• Hold your screen far enough away – Hold your book or e-reader about 20 to 28 inches away from your eyes. An arm’s length is usually the best distance for reducing eye strain.
• Administer artificial tears – If your eyes feel dry, you can use artificial tears to help keep them lubricated. It’s also important to remember to blink! Most people blink less during screen use, which results in dry eyes.