12 effective ways to protect your eyes from iPhone strain

had become IPhone An integral part of our daily lives, we check it dozens of times without realizing it, from work and study to entertainment before bed. But behind this sleek screen lies a silent daily strain on our eyes, manifesting as fatigue, dryness, headaches, or temporary blurred vision. With the increasing hours spent staring, eye strain is no longer a trivial matter to be ignored. The good news is that the problem doesn't require special glasses or a new phone. iOS has powerful tools specifically designed to make the screen gentler on your eyes and more in harmony with your day. In the following lines, we'll explore 12 effective ways to protect your eyes from iPhone-related eye strain.

Activate dark mode

Bright white backgrounds in dark environments are a major cause of eye strain. Activating dark mode switches the interface to dark colors and light text, reducing glare and light emitted towards your eyes, making nighttime reading smoother and more comfortable.

To activate dark mode on your iPhone, do the following:

• Go to Settings
• Then press the display and lighting screen.
• Select dark mode
• To enable dark mode automatically
• Select Automatic and press Options
• Set a timer to enable dark mode

True Tone color harmony technology

Instead of maintaining a fixed color temperature, True Tone technology automatically adjusts color temperature to the ambient light. In warm indoor lighting, the colors on the screen appear warmer. Conversely, in outdoor lighting, they tend to be cooler and more vibrant. This intelligent adaptation creates a seamless visual transition between the screen and its surroundings, reducing eye strain and providing a more comfortable and natural viewing experience. To activate True Tone, follow these steps:

• Go to the settings app
• Scroll down and tap on Screen and Brightness
• Scroll down, then under Brightness, activate True Tone
• Or press and hold the brightness slider in Control Center
• Then press the True Tone button to quickly enable or disable it.

Night Shift Warm Lighting Feature

Blue light not only strains the eyes but also affects sleep. This is where the Night Shift feature comes in, automatically adjusting the screen's colors to warmer tones. This helps promote relaxation and makes the content more comfortable for the eyes.

To activate the warm lighting feature, follow these steps:

• Go to Settings
• Then the display screen and lighting
• Then activate the warm lighting.
• From the same screen, you can schedule a time to automatically activate the feature.
• Warm lighting is switched on by default from sunset to sunrise.

Reduce the white point

Sometimes simply reducing the brightness isn't enough. The white point reduction option can help by decreasing the intensity of bright elements themselves, making it ideal for nighttime use or in complete darkness without causing sudden eye strain. To reduce the white point, do the following:

• Go to the settings app
• Then click on “User Facilities”
• Next, click on “Screen and Text Size”
• Scroll down and activate “Reduce white spot”

Auto brightness

Instead of constantly adjusting manually, you can set the screen's brightness automatically based on ambient light. This prevents eye strain when using your phone in the dark and maintains excellent screen clarity outdoors. To ensure automatic brightness is enabled on your iPhone, follow these steps:

• Go to Settings
• Scroll down and click on Accessibility
• Then tap on the screen and text size
• Scroll down to the bottom of the screen and activate automatic brightness.

The reader is placed in Safari

Advertisements, videos, and animated elements strain the eyes more than we realize. Reader mode in Safari transforms articles into clean text with a clear font and a comfortable background, making reading longer and easier. To enable Reader mode, follow these steps:

• Go to the article you want to read in Safari
• Then click on the page menu button at the bottom left of the screen
• Then, click the “View Reading Mode” button at the bottom.
• The iPhone will turn the webpage into an easier-to-read article.
• If you have an iPhone 16 or newer model, you can use Apple Intelligence to summarize the article for you.

Enlarge text

If you find yourself squinting or looking closer to the screen to see better, the solution is simple: increase the font size. Larger text reduces eye strain and makes browsing more comfortable, especially for extended periods. To increase the text size on your phone, follow these steps:

• Go to the settings app
• Scroll down and click on Accessibility
• Then tap the screen and text size
• Activate the "Larger sizes for ease of use" option.
• You can also add a text size control to the Control Center to adjust the text size in each application individually.

Bold font and increased contrast

Thin fonts are beautiful but can be tiring for the eyes. Enabling bold and increasing contrast makes menus and text clearer and easier to read without straining your eyes. Here's how to enable bold and increase contrast:

• Go to the settings app
• Scroll down and click on “Accessibility”
• Within “Vision”, click on “Screen and Text Size”.
• Activate “Bold Text”
• You can also enable “Increase Contrast” to enhance the contrast between text elements and the background.

Reducing flicker in videos

Fast-paced scenes and strong flashes can be annoying for many users. That's why Apple introduced the Dim Flashing Lights feature, which automatically reduces these effects in videos, making viewing more comfortable. Here's how:

• Go to Settings
• Scroll down and click on “Accessibility”
• Within “Vision”, click on “Movement”
• Activate “Reduced Flashes”

Activating the smart reversal feature

When an app doesn't support dark mode, Smart Invert comes as a workaround. It inverts the interface colors while preserving images and videos as much as possible, which is very useful for nighttime reading. To enable Smart Invert, follow these steps:

• Go to the settings app
• Scroll down and click on “Accessibility”
• Within the “Vision” section, click on “Screen size and text”
• Activate the “Smart Reverse” feature

Control Center Shortcuts

Quickly adjusting brightness, dark mode, and visual settings encourages you to tweak your screen instantly. Adding these tools to Control Center gives you the ability to easily and quickly care for your eyes. To change Control Center, swipe down from the top-right corner of the screen, then tap the plus (+) icon in the top-left corner. Next, tap “Add a control” and scroll down to the “Accessibility” section. Select the control you want to add by tapping it, then repeat the same steps until you have added all the controls you want.

Screen distance feature

It's not just the light that's the problem, but also holding the screen too close. The Screen Distance feature automatically alerts you when you're holding your phone too close to your face for an extended period, helping to reduce eye strain. Using the TrueDepth camera, your iPhone can detect when you're holding it less than 30 cm (12 inches) away from your eyes for too long. It will then display a full-screen alert reminding you to move the device away from your eyes. This is important because looking at things too close for long periods is linked to increased eye strain and a higher risk of myopia (nearsightedness), especially in children. To activate the feature, follow these steps:

• Open the Settings app
• Then click on “Screen usage time”
• Under “Restrict Usage”, tap on “Screen Spacebar”.
• Activate the “Screen spacing” feature

Once activated, you won't need to think about it. The iPhone will silently monitor the viewing distance and gently alert you when it's time to move away.

We've reached the end after reviewing 12 effective ways to protect your eyes from iPhone strain. Apple has provided smart and easy-to-use settings to make the viewing experience comfortable without straining or negatively impacting your eyes. Also, to protect your eyes and improve focus, you can apply the 20-20-20 rule. This rule states that every 20 minutes of screen time, take a short 20-second break and look at something 20 feet (about 6 meters) away—perhaps a building, a tree, or a person. It's a simple habit, but it will make a real difference to your eye health. It stimulates blood circulation, relaxes eye muscles, helps moisturize the eyes, and reduces strain.

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