Dark mode’s popularity is backed by numbers. Among Apple iOS users, adoption rates range from 55% to 70%, according to Earthweb, while 82% of Android users reported using dark mode, a Litmus survey revealed. This trend isn’t confined to mobile devices. Microsoft rolled out dark mode for Word in 2021, later extending it to all Office apps as a way to reduce eye strain, lower power consumption and extend battery life. In its announcement, Microsoft MVP Loryan Strant noted how much less fatigued he felt at the end of the day when using darker interfaces. In the workplace, dark mode has made its mark too; 34% of Outlook users now read emails in dark mode. Even creative software is catching on. Recently, Adobe made dark mode an option for Creative Cloud in response to demand from Generation Z, 73% of whom prefer dark mode, according to an Adobe survey.

Why has dark mode become so widely adopted? One reason is the amount of time we now spend in front of screens. Tasks have moved from the countertop to the computer, including paying bills, working, doing homework and catching up with family on video calls. According to a 2022 Nielsen report, adults in the U.S. spend nearly seven hours per day looking at screens, a sharp increase from a decade ago. As screen time has surged, so has interest in anything that promises to make it more comfortable, with dark mode often promoted as a solution.

But don’t believe all the hype just yet. While dark mode has its fans, research paints a different picture. Whether it’s the better option depends on individual factors like age, vision health and how you use your devices.

As you age, your pupils shrink, allowing less light to enter the eye in dim surroundings. This can make reading text in dark mode challenging, especially at night. Older adults may also experience glare, creating halos around bright lights. For them, dark mode might be helpful, but pairing it with an anti-glare screen could offer better results.

For those with normal vision, research suggests light mode is better. Light mode encourages the pupil to contract, reducing aberrations that blur text. This results in sharper focus and less strain when reading small fonts, particularly at night. That said, the studies on this are small, so take the findings as helpful guidance rather than definitive proof.

Certain eye conditions, such as cataracts, may benefit from dark mode. Cataracts scatter light entering the eye, which can blur vision. A small University of Minnesota study found participants with cataracts performed better with dark mode, likely because it reduced glare and improved contrast.

Experimenting with both modes is the best way to determine your preference. You might find light mode works better during the day, while dark mode feels easier on your eyes at night. Device type matters too. For a smartwatch that you glance at briefly, light mode might be ideal, but dark mode could be more comfortable for long hours in front of your computer monitor.

Switching to dark mode is easy. On most devices, go to Settings and look for options like “Display,” “Appearance” or “Theme.” On Windows PCs, open Settings, click “Personalization,” then “Colors,” and select “dark mode.” For macOS, head to System Preferences, choose “General,” and select the dark appearance.

Using dark or light mode is just one piece of the puzzle for strain-free screen use. Remember the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds. Adjust your screen brightness to match the room — your screen shouldn’t be the brightest light source nor should it appear gray and dull. Keep your monitor about 20 to 30 inches from your face, with your eyes level with the top of the screen. Tilting your gaze slightly downward can make a significant difference.

The choice between dark and light mode comes down to your personal needs and habits. Whether it’s about comfort, battery life, or just a style preference, the best mode is the one that works for you.

Leslie Meredith has been writing about technology for more than a decade. As a mom of four, value, usefulness and online safety take priority. Have a question? Email Leslie at asklesliemeredith@gmail.com.