iPhone Screen Background: Is Dark Mode Better for Your Eyes?

A simple setting that may make your screen more comfortable

If you spend a lot of time looking at your iPhone, you may have wondered whether a black or dark background is better for your eyes.

The short answer is:

There isn't one background colour that is best for everyone.

However, many people find Dark Mode more comfortable, particularly in dim surroundings or if they are sensitive to bright screens.

The important thing is to adjust your screen so that it feels comfortable rather than excessively bright or glaring.

How to Turn On Dark Mode on Your iPhone

On your iPhone:

Settings → Display & Brightness → Dark

You can also choose Automatic if you would like your iPhone to switch between Light and Dark Mode depending on the time of day.

Dark Mode changes the appearance of compatible apps and the iPhone interface so that the background is darker and the text is generally lighter.

Is Dark Mode Better for Your Eyes?

Not necessarily.

Dark Mode can reduce the amount of bright light coming from areas of the screen, which some people find more comfortable, particularly at night or in a dark room.

But it does not mean that a dark screen prevents eye damage or stops digital eye strain.

For most people, digital eye strain is much more closely related to prolonged near work, reduced blinking, focusing for long periods and taking too few breaks.

If you find Dark Mode more comfortable, use it.

If you find black backgrounds harder to read, there is no reason to force yourself to use them.

The best screen setting is the one that allows you to see comfortably without squinting or feeling that the screen is too bright.

What About White Text on a Black Background?

This is sometimes called negative polarity or dark mode.

Some people find light text on a dark background easier on their eyes, while others prefer dark text on a light background.

Your choice can depend on:

• How bright the room is

• Your individual visual comfort

• The size and contrast of the text

• Glare from the screen

• Whether you are using the screen during the day or at night

If you are struggling to read, don't simply change the background colour. Increase the text size and adjust the brightness as well.

Don't Use Your Phone in a Completely Dark Room

One of the simplest changes you can make is to avoid having a very bright phone screen in an otherwise completely dark room.

If the screen is dramatically brighter than its surroundings, the contrast can be uncomfortable.

Instead, try to keep some ambient lighting in the room and adjust the screen brightness to a comfortable level.

Other iPhone Settings That May Help

Dark Mode is only one of the display settings available on your iPhone.

Reduce White Point

If your screen still feels too bright, Reduce White Point can decrease the intensity of bright colours.

On iPhone:

Settings → Accessibility → Display & Text Size → Reduce White Point

Apple specifically provides this setting to reduce the intensity of bright colours and make the display easier to see for some users.

Increase Text Size

If you are squinting or bringing your phone closer because the text is too small, increase the text size instead.

Settings → Display & Brightness → Text Size

Night Shift

Night Shift automatically shifts the display towards warmer colours in the evening.

It can make the screen feel more comfortable at night, although it should not be regarded as a treatment for digital eye strain.

Read on for more Healthy Screen Habits

iPhone Screen Distance →

Dry Eye Resource Centre →