Its best to set your monitor's brightness and contrast settings with black and white text displayed on the screen. The best and fastest way to do it is with the Command Prompt.
Click on Start > Run..., type cmd and press enter. Maximise the window. (You can also use this!)
First, temporarily reduce the contrast of your monitor to its minimum setting. Now, adjust the brightness setting on your monitor so that the black is black enough. Set it so that black looks like pitch black and increasing brightness any more will cause it to become grey. If you set too much brightness, the black area on the monitor will look grey.
Now, to set the contrast setting. You have to set enough contrast so that white is white enough. If you set too much contrast, white text may seem to "bloom" and will not be crisp enough. If you set it too less, white will not be white enough and will look as off-white. Set it to the minimum required setting in which white looks white enough.
You are done! Also remember to check your monitor's refresh rate. It should be above 70 Hz or you will experience eye fatigue.
You can also use this excellent test page from monitorsetup.com to tune and calibrate your monitor. Read their single page documentation to save time and effort.
Want more detailed information? You must see this page.
Remember to clean your monitor regularly with a damp cloth or tissue. Dirt and Finger prints lead to eye strain.
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