What is the best lighting to avoid eye strain?

2023 03 29 18 35 05


  • Impact of lighting on the eyes

Lighting affects eye health, and appropriate lighting can alleviate eye fatigue and discomfort while also helping to reduce eye strain. Proper lighting can also improve spatial clarity and contrast, which is beneficial for enhancing visual efficiency.

Glare is one of the factors causing eye fatigue, discomfort, headaches, and other issues. Proper lighting typically provides good glare control. Using screens and lighting equipment with anti-glare coatings or employing shades can help reduce glare, effectively improving work and study efficiency.

  • Effects of lighting on reading and work efficiency

The quality of lighting directly affects reading and work efficiency. Appropriate lighting can enhance the efficiency of reading and working, while inadequate lighting can affect the quality and efficiency of reading and work.

Insufficient lighting may cause eye fatigue, while excessively bright lighting may put unnecessary strain on the eyes. Therefore, during work or reading, it is necessary to adjust the appropriate level of illuminance to maintain visual comfort and efficiency in reading and working.

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Color temperature is also an important factor affecting reading and work efficiency. A higher color temperature increases clarity and contrast, keeping the brain alert and focused, which helps improve work and reading efficiency. A lower color temperature is more suitable for relaxation and soothing emotions, ideal for leisurely reading in a relaxing environment.

  • Problems that may arise from poor lighting

Poor lighting usually refers to brightness being too bright or too dim, causing glare within the range of the eyes’ vision.

Excessively bright or dim lighting can create unnecessary stress on our eyes, keeping them tense for extended periods. Prolonged exposure to such an environment can lead to eye fatigue, dryness, headaches, blurred vision, and eye spasms.

It is evident that appropriate lighting is crucial for our eye health. To prevent eye health problems, we need to choose suitable lighting adjustments for living and working spaces. We will introduce how to create a good lighting environment from various aspects in the following sections.

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Understanding Eye Strain and Its Causes

1、What is eye strain?

Eye fatigue mainly refers to the fatigue symptoms caused by muscle spasms in the patient’s eyes after overuse.

In addition, overuse of the eyes may lead to unstable tear film, which can affect the visual quality of what is being viewed, resulting in a feeling of fatigue.

The primary cause of eye fatigue is overuse of the eyes, especially prolonged periods of looking at nearby objects, leading to excessive near vision.

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2、Common symptoms and effects of eye strain

Difficulty in sustained viewing:
Eye symptoms such as blurred vision, eye soreness, dryness, photophobia, foreign body sensation, and sometimes tearing and burning sensation.

Eyelid spasms:
Double vision when looking at things, jumping text, or a longer time required for switching between far and near vision, all of which are signs of visual fatigue.

General conditions:
Patients with eye fatigue may also experience headaches, dizziness, and other general symptoms.

Visual fatigue is common in students with refractive errors who have not received proper correction or in patients with early presbyopia.

Currently, the prevalence of visual fatigue is relatively high in society due to the frequent use of video terminals such as mobile phones and computers.

Especially after fine work using the eyes, the symptoms of visual fatigue will be more obvious. Patients with visual fatigue should pay attention to rest, as rest is the best treatment for visual fatigue, and they can also use anti-fatigue eye drops for treatment.

3、Factors causing eye fatigue

In our daily life or work, there are often many factors that lead to eye strain.

Here are some common phenomena that we should avoid in a timely manner:

Prolonged exposure to screens: Electronic device screens in our lives, such as TV screens, mobile phone screens, and LED advertising screens, emit blue light.

This short-wavelength, high-energy blue light easily causes eye strain.

Prolonged exposure to blue light may cause retinal cell damage and increase the risk of eye diseases such as macular degeneration.

Excessive or insufficient lighting:
Both overly bright and dark lighting conditions can affect our eye health. When our eyes are exposed to a highly bright environment for a long time, the pupils need to constrict to reduce the amount of light entering the eye. Prolonged pupil constriction can lead to cataracts, retinal pigment degeneration, and other symptoms.
When our eyes are exposed to an environment with insufficient lighting for a long time, the pupils need to dilate to increase light sensitivity. Extended exposure to such conditions can cause eye strain and spasms.
Light emitted from fixtures can be reflected off objects and surfaces. When this reflected light reaches our eyes, it causes glare. This may be due to improper fixture placement, inappropriate angle of light projection, or the presence of highly reflective objects in the surroundings.
Glare interferes with our lives, causing us to be in a tense state, lose patience and focus, and experience eye fatigue.
One reason for dry eyes is lack of sleep, while another reason is being in a dry environment. A dry environment not only evaporates the moisture from our eyes, but also affects tear secretion. These conditions can lead to eye fatigue and may also be accompanied by temporary vision loss.

The Role of Lighting in Reducing

1、Appropriate lighting levels

Appropriate lighting levels refer to the required illuminance in specific living and working environments that meet people’s visual needs, make the eyes feel comfortable, and do not have a negative impact on eye health.

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Suitable illuminance varies depending on the function. Here are some examples of common venues:

  • Office lighting:
    For general reading and working lighting, the appropriate illuminance is 300 lux. For desks where detailed work needs to be done, the suitable illuminance is typically 500 lux.
  • School lighting:
    Classroom lighting is similar to office reading and working lighting, with an appropriate illuminance of 300 lux. Electronic reading rooms require an illuminance of 500 lux.
  • Restaurants and cafes:
    Restaurants and cafes usually need a cozy atmosphere, with suitable lighting levels ranging from 150 lux to 250 lux, which can be adjusted according to specific needs.
  • Department store supermarkets:
    For the aisle areas of department stores, the appropriate illuminance is between 150 lux and 300 lux.
    In areas requiring focused lighting, illuminance can reach between 1,000  lux and 1,500 lux.
  • Home lighting:
    In the home, different areas have different illuminance requirements. Living rooms should have an illuminance between 150 and 300 lux, reading areas between 200 and 500 lux, kitchens between 200 and 500 lux, bedrooms between 50 and 200 lux, bathrooms between 50 and 150 lux, and mirrors requiring 400 lux.

These are some common areas with suitable illuminance levels. It is important to note that in addition to considering the illuminance value, factors such as the uniformity of the space, color temperature of the lighting, lighting direction, and glare should also be taken into account.

2、Minimize glare and reflection

Glare and reflection are common factors that contribute to eye fatigue and discomfort. How can we avoid these situations? Below, we will share some suggestions for reducing glare and reflection:

  • Choose appropriate lighting fixtures:
    Selecting fixtures with deeper shades or those with polished reflectors inside the shade can help reduce glare and reflection.
  • Use soft lighting:
    Opt for warm-toned lighting and avoid overly bright lights to reduce glare and reflection.
  • Adjust the angle of illumination:
    Install lighting fixtures in the correct positions and angles, taking into account the direction of people’s eyes as they walk or work. Avoid installing led lights fixtures opposite their line of sight to minimize glare and reflection.
  • Use curtains and blinds:
    Direct sunlight during clear days or at noon can cause intense glare. Block the sunlight using blinds or soften it with curtains.
  • Use anti-reflective devices:
    Apply reflection reducers on surfaces with high reflectivity, such as computer screens or glass ornaments, to minimize light reflection.

In conclusion, reducing glare and reflection to the greatest extent requires considering multiple factors. By employing the methods above, you can effectively reduce glare and reflection, improve visual comfort and efficiency, and alleviate eye fatigue.

3、Balance natural and artificial light sources

Maximizing the use of natural light can reduce a building’s energy consumption and promote physical health. However, balancing natural and artificial light sources requires considering multiple factors, such as understanding natural light, using efficient artificial light sources, and employing smart lighting systems. This can reduce energy consumption, improve efficiency and comfort, while also benefiting the environment and health.

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Here are some methods for balancing natural and artificial light sources:

  • Understand natural light

First, we need to understand the characteristics of natural light in a given space, such as color temperature, light intensity, and direction at different times.
This helps us adjust the lighting levels and color temperature of artificial light sources to adapt to the changes in natural light.

  • Use efficient artificial light sources

Using efficient lighting fixtures such as LEDs can reduce energy consumption.
LEDs have flexible control features and an extremely long lifespan, which is beneficial for adjusting lighting levels and color temperature to adapt to natural light.

  • Employ Lighting control system

After understanding the characteristics of natural light and using efficient artificial light sources, it is necessary to use intelligent lighting control systems to manage artificial light sources.
Set up automated controls for the smart lighting system according to the changes in natural light, and use sensors to adjust the artificial light sources as natural light changes.
This ensures that the lighting levels and color temperature of artificial light sources are always correct.
Smart lighting systems not only balance the relationship between natural and artificial light sources but also help reduce energy consumption.

Top Lighting Technologies and Solutions to Prevent Eye Strain

Top lighting technologies and solutions to prevent eye fatigue require considering multiple factors, such as employing smart lighting control systems, balancing lighting distribution, and using the latest LED lighting technology.

These technologies and solutions ensure that the lighting in a space is always beneficial to the eyes, thereby enhancing lighting efficiency and comfort, and reducing eye fatigue.

1、Smart control system

Smart lighting can reduce eye fatigue by automatically adjusting brightness and color temperature.

This lighting system can adjust lighting intensity and color temperature through a smart controller to meet different lighting needs.

For example, high-contrast lighting modes can be selected for reading and writing to improve visual efficiency. This can alleviate eye fatigue and improve work efficiency.

Smart lighting can automatically adjust brightness and color temperature to adapt to different times and environments, reducing eye fatigue and stress.

For instance, at night, smart lighting can automatically reduce brightness and adjust color temperature to be warmer and softer, which helps to relax the eyes.

2、Balanced lighting

Balanced lighting ensures that the entire room or work area has sufficient and uniform lighting to avoid eye fatigue caused by inappropriate contrast.

Balanced lighting can be achieved by selecting suitable lighting fixtures, adjusting the angle of the light distribution, and layout of the fixtures, and adjusting the color and intensity of the lighting through smart control.

3、LED lighting technology

  • Adjustable Color Temperature:
    LED lighting can simulate natural light by adjusting color temperature and provide lighting suitable for different environments and usage needs. Warmer color temperatures can improve comfort, while cooler color temperatures can enhance visual efficiency.
  • High Contrast:
    LED lighting can provide high-contrast lighting to enhance object outlines and edges, thereby improving visual efficiency and reducing eye fatigue. High-contrast lighting can be achieved by adjusting lighting intensity and using reflection reducers.
  • Good Color Rendering:
    LED lighting has better color rendering than traditional fluorescent and energy-saving lights, providing more accurate color reproduction. This reduces eye fatigue and improves comfort and visual efficiency.
  • Low Glare:
    LED lighting can provide low-glare lighting to reduce glare and reflection, thereby improving comfort and visual efficiency. This can be achieved by selecting appropriate lighting fixtures, adjusting lighting angles, and using reflection reducers.

Tips for Creating a Comfortable and Eye-Friendly Environment

1、Selecting the right color temperature and brightness

  • Selecting Appropriate Color Temperature:
    Different color temperatures can affect comfort and visual efficiency.
    Generally, cooler color temperatures (above 5000K) are suitable for high-efficiency and high-contrast tasks such as reading and working, while warmer color temperatures (2700K-3000K) are suitable for tasks that require comfort and relaxation, such as resting and entertainment.
    Different color temperatures can be chosen to create a comfortable and friendly environment at different times and occasions.
  • Controlling Lighting Intensity:
    Appropriate lighting intensity can enhance comfort and visual efficiency, and alleviate eye fatigue.
    During the day or when lighting is sufficient, lighting intensity can be appropriately reduced, while at night or when lighting is insufficient, lighting intensity can be appropriately increased.

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2、Layering lighting techniques for optimal illumination

Layered lighting technology can create more hierarchical lighting effects than traditional lighting by using various types of lamps to achieve basic lighting, task lighting, and ambient lighting to complete the space lighting.

Adapt to different lighting needs and environmental changes by using different lighting levels and fixtures. Here are some suggestions for achieving layered lighting:

  • Determine lighting needs:
    Before designing a layered lighting system, it is necessary to determine different lighting needs and usage scenarios. For example, different lighting needs include general lighting, task lighting, decorative lighting, etc., and different usage scenarios include offices, commercial areas, homes, hospitals, etc.
  • Choose appropriate fixtures and light sources:
    Select appropriate fixtures and light sources based on lighting needs and usage scenarios. For example, LED panel lights and spotlights can be used for general lighting levels; LED ceiling lights and desk lamps can be used for task lighting levels; LED color lights and wall lights can be used for decorative lighting levels.
  • Determine lighting levels:
    Determine different lighting levels based on lighting needs and usage scenarios. For example, general lighting levels can provide basic lighting for the entire room, task lighting levels can provide specific task lighting, and decorative lighting levels can provide lighting to beautify and highlight features.
  • Control lighting intensity and color temperature:
    Controlling lighting intensity and color temperature can adapt to different lighting needs and environmental changes. For example, use cooler light during the day, warmer light at night, and high-contrast lighting for specific tasks.
  • Use smart control systems:
    Using smart control systems can achieve lighting automation and remote control, thereby improving lighting efficiency and comfort. Smart control systems can control lighting intensity, color temperature, switches, etc. through sensors, timers, remote controls, etc.

In summary, layered lighting technology can achieve optimal lighting through smart control systems and other methods. It can improve lighting efficiency and comfort while reducing eye fatigue.

3、Positioning light sources strategically

Arranging the position of light sources can be designed according to different lighting needs and usage scenarios. Here are some general principles and techniques:

  • Uniform lighting:
    In general lighting, it is recommended to evenly arrange the lamps at the top of the room to provide basic lighting for the entire room.
    LED panel lights, linear lights, and spotlights can be used to achieve uniform lighting.
  • Task lighting:
    Task lighting is an indispensable part of creating layered lighting, especially important for work or reading.
    LED linear lights, spotlights, or pendant lights can be installed where lighting is needed to provide high brightness and high contrast lighting.
    The illuminance of the desktop should be around 300 lx for general work, and around 500 lx for precise work.
  • Decorative lighting:
    Decorative lighting is used to highlight the characteristics of the space, and also has the function of beautifying the environment.
    Suitable brightness of decorative lighting also creates an overall atmosphere in the space, which is beneficial to avoid eye fatigue.
    Usually, decorative chandeliers, LED light strips, wall lamps and other lamps are used as decorative lighting.
  • Lighting angle:
    When arranging the position of light sources, it is necessary to pay attention to the lighting angle and direction.
    For example, direct light can be used on the office desk to improve contrast and clarity, while diffuse light can be used in the rest area to improve comfort and relaxation.
  • Avoid glare and reflection:
    When arranging the position of light sources, it is necessary to avoid glare and reflection. Sunshades, partitions and other equipment can be used to reduce glare and reflection.
  • Consider environmental changes:
    When arranging the position of light sources, it is necessary to consider environmental changes.
    For example, according to changes in day and night, weather and seasons, the lighting intensity and color temperature can be adjusted to adapt to different environmental changes.

Preventing Eye Strain in Different Settings

1、Office and workspace lighting

To counteract eye fatigue in office environments, typically adopt measures such as enhancing the lighting conditions, strategically positioning light fixtures, fine-tuning monitor settings, and incorporating suitable breaks and activities.

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  • Enhancing lighting conditions:
    Design an adequate level of illumination for the workspace, and use soft light accessories to create a more consistent and gentle light from the fixtures.
    This approach can also prevent glare and minimize reflections, effectively improving visual comfort.
  • Strategically positioning light fixtures:
    By carefully arranging light fixtures, you can ensure even illumination throughout the space, avoid reflective objects, and prevent glare from affecting the eyes.
    Employing indirect lighting fixtures to generate uniform light can also effectively enhance visual comfort.
  • Fine-tuning monitor settings:
    Throughout the workday, we continually gaze at computer screens, which emit blue light known to stimulate our eyes and contribute to eye fatigue.
    The positive news is that by adjusting the monitor’s brightness, color temperature, and contrast, we can minimize eye irritation and postpone the onset of fatigue.
    By reducing the brightness to a suitable level and modifying the color temperature to a warmer state, based on personal comfort, we can alleviate eye strain.
    Simultaneously, it is crucial to avoid prolonged concentration on the monitor; after looking at the screen for an hour, we recommend taking a short break to rest the eyes after every 20 minutes of focus.
  • Incorporating suitable breaks and activities:
    After concentrating on work for an extended period, it is essential to take appropriate breaks and engage in activities to alleviate eye fatigue.
    Regularly relax for short intervals or maintain eye health through eye exercises or similar methods.

2、Home lighting

To prevent eye fatigue in domestic spaces, typically employ appropriate light fixtures and light sources, warm color temperature lighting, strategic arrangement of light fixtures, and increased natural light.

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  • Selecting appropriate light fixtures and light sources:
    It is essential to choose suitable light fixtures and sources for any space. For domestic lighting, opt for fixtures emitting soft light to enhance comfort or select indirect illumination fixtures to brighten home spaces while avoiding glare and reflection issues.
  • Warm color temperature lighting:
    Choosing warm color temperature lighting for home illumination effectively reduces blue light’s stimulation on the eyes and helps create a cozy, comfortable resting environment, minimizing eye fatigue.
  • Arranging light fixtures strategically:
    Proper arrangement of light fixtures contributes to energy conservation while reducing the stimulation of lights on the eyes.
    Install fixtures outside the line of sight during activities, illuminating the space through diffused light as much as possible.
    Set up local lighting in areas requiring higher brightness, such as workspaces, using table lamps or wall lamps to provide illumination, effectively reducing eye fatigue.
  • Increasing natural light:
    Natural light can improve indoor lighting, enhancing focus and mood. Utilizing natural light judiciously can help alleviate eye fatigue, but direct sunlight should be avoided.
    As sunlight can be intense, employ measures to soften it when harnessing natural light, as mentioned in the above solutions.

3、Educational and learning environments

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In educational and learning environments, typically take the following measures to prevent and alleviate eye fatigue:

  • Control the use of electronic screens:
    Modern learning environments often feature electronic screens as educational aids, such as electronic blackboards and tablets.
    Prolonged exposure to screens can lead to eye fatigue, so it is important to control usage and avoid continuous staring at electronic screens for extended periods.
  • Adjust electronic screen settings:
    The brightness, contrast, and color settings of electronic screens play a significant role in reducing eye fatigue. Adjusting these settings appropriately can help alleviate eye strain and discomfort.
  • Take regular breaks for the eyes:
    Staring at electronic screens for extended periods can also cause eye fatigue. To relieve eye strain, take periodic breaks using the 20-20-20 rule: every 20 minutes, look away from the computer screen at an object approximately 20 feet (around 6 meters) away for 20 seconds.
  • Optimize the lighting environment:
    In educational and learning settings, using proper lighting can help reduce eye fatigue. Employ soft lighting and lower lighting intensity to improve comfort while avoiding issues such as glare and reflections.
  • Arrange light fixtures strategically:
    In educational and learning environments, arranging light fixtures wisely can effectively decrease eye fatigue.
    For instance, place fixtures above students’ desks and the teacher’s podium to provide even illumination; in student dormitories, use table lamps and ceiling lights to supply high-brightness and high-contrast lighting.

By implementing these measures, eye fatigue in educational and learning environments can be effectively prevented and alleviated.


The above is our sharing on how to use appropriate lighting to avoid eye fatigue. The eyes are an important part of our body and have a significant impact on our normal life and work. Therefore, we need to pay attention to preventing the eyes from being frequently fatigued in daily life to avoid various physical illnesses and symptoms.

We hope that the sharing in this blog can be helpful to you. We believe that by using the correct lighting, using intelligent lighting control systems, avoiding glare, and avoiding prolonged staring at electronic displays, we can effectively prevent eye fatigue and maintain our physical health.

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What is eye strain?

Eye strain is a fatigue symptom caused by prolonged use of the eyes or excessive eye strain, including dry eyes, pain, soreness, blurred vision, etc.

What causes eye strain?

The main cause of eye strain is prolonged use of the eyes or excessive eye strain, especially when staring at electronic displays for long periods or reading books, doing handwork, etc., at close distances.

How to prevent eye strain?

Ways to prevent eye strain include: taking regular breaks for the eyes, using proper lighting, avoiding excessive use of electronic devices, maintaining proper posture, etc.

How to reduce glare and reflections?

Glare and reflections can be reduced in a space by using soft lighting, avoiding direct sunlight, choosing suitable floor, wall, and ceiling materials, using anti-reflective coatings, and increasing greenery.

How to balance natural light and artificial light?

Balancing natural light and artificial light can be achieved by utilizing natural light, using artificial light, adjusting light intensity, using curtains, and using smart lighting systems. This can improve indoor lighting effects while saving energy.

How to optimize eye protection lighting in the office?

Optimizing eye protection lighting in the office can be achieved by selecting suitable fixtures, using appropriate light colors, adjusting light intensity, avoiding glare, utilizing natural light, adjusting computer screens, and taking regular breaks. This can improve office lighting effects while protecting employees’ vision health.

How to optimize eye protection lighting at home?

Optimizing eye protection lighting at home can be achieved by selecting suitable fixtures, using appropriate light colors, adjusting light intensity, utilizing natural light, avoiding glare, choosing suitable curtains, matching work scenarios, and taking regular breaks. This can improve home lighting effects while protecting family members’ vision health.

How to optimize eye protection lighting in the classroom?

Optimizing eye protection lighting in the classroom can be achieved by selecting suitable fixtures, using appropriate light colors, adjusting light intensity, utilizing natural light, avoiding glare, adjusting the position of the projector, regularly ventilating, and taking regular breaks. This can improve classroom lighting effects while protecting students’ vision health.

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