Your screen brightness should approximately match the brightness of a sheet of white paper under the same lighting conditions. This is called luminance matching, and it's the single most important factor in screen comfort.
你的屏幕亮度应该大致匹配相同照明条件下白纸的亮度。这叫做亮度匹配，是屏幕舒适度的最重要因素。
Here's a simple test: hold a piece of white printer paper next to your screen. If the paper looks brighter than your screen, your screen is too dim. If the paper looks darker, your screen is too bright. Ideally, they should appear equally bright. This works because your visual system evolved to process reflected light from surfaces, not direct light from emissive displays. When your screen luminance matches the ambient luminance, your pupils can maintain a consistent aperture, reducing accommodative fatigue [1].
做一个简单测试：把一张白纸放在屏幕旁边。如果纸比屏幕亮，屏幕太暗了。如果纸比屏幕暗，屏幕太亮了。理想情况下，它们应该一样亮。这是因为你的视觉系统进化成了处理来自表面的反射光，而非来自发光显示器的直射光。当屏幕亮度与环境亮度匹配时，瞳孔可以保持一致的大小，减少调节疲劳 [1]。
Why does this matter? When your screen is too bright relative to your surroundings, your pupils constrict unnecessarily, causing strain. When it's too dim, you squint and lean closer — both behaviors increase eye fatigue. The pupil responds to average luminance, not peak luminance. A screen that is too bright in a dark room triggers the same response as a flashlight in your eyes [2].
为什么这很重要？当屏幕相对于周围环境太亮时，瞳孔不必要地收缩，导致疲劳。当它太暗时，你会眯眼并凑近——两种行为都增加眼疲劳。瞳孔对平均亮度做出反应，而非峰值亮度。在黑暗房间中过亮的屏幕会触发与你眼睛被手电筒照射时相同的反应 [2]。
The difference between day and night screen brightness needs is dramatic. In a well-lit room during the day, your screen might need to be at 80-100% brightness. At night, with only a small lamp on, it should drop to 20-40%. Many people leave their screens at maximum brightness 24/7 — and wonder why their eyes hurt [2].
白天和夜晚的屏幕亮度需求差异巨大。白天在光线充足的房间，屏幕可能需要80-100%的亮度。晚上只开小灯时，应该降到20-40%。许多人全天候将屏幕保持在最大亮度——然后奇怪为什么眼睛疼 [2]。
The golden rule: Adjust your screen brightness at least twice a day — once in the morning and once in the evening. Most people set their brightness once and never change it, which means it's wrong for roughly half of their waking hours.
黄金法则：每天至少调整两次屏幕亮度——早上一次，晚上一次。大多数人设置一次亮度后就不再改变，这意味着在他们清醒的大约一半时间里亮度是不对的。
Studies have shown that automatic brightness adjustment can reduce visual discomfort by up to 40% compared to fixed brightness [3]. However, many auto-brightness implementations are optimized for battery life rather than visual comfort, so they may not achieve ideal luminance matching. Manual adjustment with a simple two-point schedule (morning and evening) often produces better results for eye comfort.
研究表明，与固定亮度相比，自动亮度调整可以将视觉不适减少多达40% [3]。然而，许多自动亮度实现是为电池寿命而非视觉舒适度优化的，因此可能无法实现理想的亮度匹配。使用简单的两点时间表（早晚）手动调整通常能产生更好的眼舒适度效果。
Modern devices offer helpful tools for automatic brightness and color adjustment. Here's how to maximize their benefit:
现代设备为自动亮度和色彩调整提供了有用的工具。以下是如何最大化它们的益处：
Screen brightness should match your environment, not be fixed at a single level. The simple paper test tells you everything you need to know. Adjust twice daily: brighter during the day, dimmer at night. Enable night mode after sunset for warmer colors.
屏幕亮度应该匹配环境，而不是固定在单一水平。简单的纸张测试告诉你需要知道的一切。每天调整两次：白天更亮，晚上更暗。日落后启用夜间模式以获得更暖的颜色。
If you can only do one thing: enable a "night mode" or "reading mode" after sunset. The reduced blue light and warmer colors make a noticeable difference in eye comfort, especially in the hours before bed. This single adjustment, combined with luminance matching, eliminates the two most common screen-related sources of eye discomfort. No purchase required, no apps to install — just settings you already have.
如果你只能做一件事：日落后启用"夜间模式"或"阅读模式"。减少蓝光和更暖的颜色在眼舒适度上产生明显差异，尤其是在睡前的几个小时。这一项调整结合亮度匹配，消除了两个最常见的屏幕相关眼不适来源。无需购买，无需安装应用——只是你已经有的设置。
StarPupil's auto-adjusting display matches your ambient light.StarPupil的自动调节显示会匹配你的环境光。