Quick summary: Using inadequate lighting while reading physical books increases the risk of eyestrain and headaches because the focusing muscles must work harder and blink rates often decrease by over 50%. Prioritising adjustable task lighting that provides 300 to 500 lux ensures that individuals with mobility challenges do not have to sacrifice their wellbeing or cognitive engagement due to the inconvenience of main overhead lights. Improving domestic illumination serves as a simple yet effective public health measure to enhance sleep quality and support long term mental health by removing barriers to relaxing evening activities.
CareCo, a mobility retailer, is urging people to pay closer attention to lighting when reading at night, warning that inadequate illumination can increase eyestrain, trigger headaches, and disrupt sleep.
With mobile phones and e-readers now widely used, reading habits have changed significantly. However, many people still prefer reading physical books before bed. Experts caution that when lighting is too dim, the eyes must work harder, which can lead to discomfort.
Health sources note that reading in dim conditions does not cause permanent damage to healthy eyes. However, it can lead to temporary symptoms such as tired or sore eyes, difficulty focusing, and mild headaches that usually improve with rest and better lighting.
In low light, the eyes focusing muscles work harder and pupils dilate, increasing fatigue. People may also blink less, which can contribute to dryness and irritation. Health organisations, including the Mayo Clinic, list eyestrain as a common headache trigger, alongside glare and prolonged reading in poor conditions.
Will Harrison, mobility expert and founder of CareCo, said: “Reading is a pleasure for many of us, especially when we’ve had enough of screens for the day. Getting lost in a good book is something that many people do before laying their head down to go to sleep. However, many readers could be straining their eyes more than they realise and ample light can make a huge difference to helping you read at night. One of the common issues that we hear about from our customers is that if they have the ‘big light’ and they struggle with mobility then they would rather go to sleep and deny themselves the pleasure of reading a book in bed.”
He also added: “If you are prone to headaches when reading, it could be that you are unnecessarily straining your eyes. By adding ample lighting to your room, you could save yourself the headache and be able to enjoy reading without worrying about your eyesight being strained.”
Lighting experts generally recommend around 300–500 lux or more for comfortable reading and detailed tasks. Overhead lighting, often referred to as a “big light”, can be too harsh or inconvenient for some readers, particularly those with mobility challenges, leading them to avoid reading altogether.
CareCo highlights several lighting options designed to reduce eyestrain while remaining easy to use and adjust.
Adjustable lamps that direct light precisely onto a page can help improve comfort without lighting an entire room. The Kastor HD floor lamp, for example, features adjustable brightness and a flexible neck to position light directly where needed. It has received a customer rating of 4.9 out of 5 for its performance in reading and relaxation.
LED table lamps are another option, offering adjustable height and direction. These are suitable not only for reading but also for activities such as knitting or puzzles, while remaining energy efficient.
Eye health organisations recommend ensuring even lighting, avoiding strong contrasts, and taking regular breaks using the 20-20-20 rule, where every 20 minutes a person looks at something 20 feet away for 20 seconds.
While screens such as phones and e-readers include built-in lighting, many people still prefer printed books. Unlike screens, poorly positioned lighting for print reading can increase strain if not properly adjusted.
CareCo’s advice aligns with broader guidance that small adjustments to lighting can reduce discomfort, support eye health, and improve bedtime reading habits, particularly for those with mobility limitations.