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In our increasingly digital world, screens are a constant presence — at work, at home, and even in the car. For many people, prolonged screen use is simply a part of modern life. For those who suffer from migraines, screen time can do more than cause eye strain or fatigue, and can trigger or worsen debilitating migraine episodes. Understanding how screen exposure affects the brain and body is a vital step in learning how to protect your health while staying connected. Whether you're someone who experiences chronic migraines or occasional tension headaches, it's essential to how screens may be contributing to your symptoms — and more importantly, what you can do about it.

How blue light affects migraine sufferers

One of the biggest culprits in screen-related migraine symptoms is blue light. This high-energy visible (HEV) light is emitted by digital screens on computers, tablets, phones, and even LED lighting. While blue light plays a role in regulating our circadian rhythms and keeping us alert during that day, it can also stimulate the brain in ways that aren't helpful — especially for people prone to migraines.

Blue light and brain excitability

For migraine sufferers, the brain is often more sensitive to sensory input, including light (this is why spending time in darkness can provide some migraine relief). Blue light, in particular, has been shown to trial cortical hyperexcitability, which can contribute to the onset of a migraine. Some studies suggest that individuals with migraines may have a lower threshold for light sensitivity, making them more vulnerable to moderate screen exposure.

Sleep disruption and migraine risk

Blue light can also interfere with melatonin production, disrupting sleep cycles. Poor sleep is a well-known migraine trigger. When screen time late at night delays or prevents deep reset, it can create a chain reaction that leads to a migraine episode the following day.

Blue light filters: do they help?

Many devices now come with built-in blue lighters or "night mode" options that reduce blue light exposure in the evening. While the science on their effectiveness for migraine prevention is still emerging, many users report reduced eye strain and fewer headaches when these features are enabled — especially when combined with other strategies like screen breaks and reduced nighttime usage.

The role of screen brightness and glare

Even if blue light is filtered out, brightness and glare from screens can be enough to spark a migraine.

Brightness sensitivity

Many migraine sufferers are sensitive to changes in light intensity. A screen that's too bright — especially in a dark room — can cause visual overstimulation. Conversely, a screen that's too dim may cause you to squint or strain your eyes, which can also lead to headaches.

Glare and light reflections

Glare from screens, especially when combined with overhead lighting or sunlight, can also play a significant role. Glare creates inconsistent lighting that forces the eyes and brain to work harder to interpret visual input. This type of visual stress can increase the likelihood of triggering a migraine.

Customizing brightness for comfort

One of the best ways to minimize the risk of developing migraines related to blue screens is to adjust your screen based on your environment. Your screen should be roughly the same brightness as your surroundings. Additionally, using anti-glare screen protectors or matte monitor finishes can significantly reduce harsh reflections.

The impact of screen posture and ergonomics

It's not just what's on the screen that matters — how you interact with your device also plays a major role in your physical comfort and migraine risk. Many people hunch over their devices or crane their necks forward, especially when using phones or laptops. This posture puts strain on the neck, shoulders, and upper back, creating muscle tension that can radiate upward and contribute to tension-type headaches or cervicogenic migraines.

To reduce physical strain related to looking at a screen, try the following:

• Keep your monitor at eye level to prevent neck strain
• Sit in a supportive chair with your feet flat on the ground
• Use a keyboard and mouse that keeps your hands in a natural position
• Position screens at least an arm's length away
• Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds

Small ergonomic tweaks can go a long way in reducing migraine triggers from poor posture and visual fatigue. If you notice severe postural issues, you may want to reach out to a chiropractor to talk about changes you can make to support spine, neck, and shoulder health.

Tips to reduce screen time

For many, screen use is unavoidable due to work or school obligations. Minimizing unnecessary screen time can still create a noticeable difference for migraine prevention.

Try these tips to reduce — and lessen the effect of — screen time:

• Schedule intentional breaks. Set reminders to take regular screen breaks, especially during long stretches of work. Stepping away from your device — even for a few minutes — can reduce eye strain and help prevent migraines.
• Use app limits. Many phones and computers now include features that let you limit time on certain apps. Setting daily limits on social media or video streaming can help reduce your overall exposure and give your brain a rest.
• Prioritize non-screen activities. Try to build more screen-free time into your routine. Reading a book, taking a walk, and journaling are good alternatives that won't overstimulate your brain.
• Create a wind-down routine. Avoid screens for an hour or two before bed to support healthy sleep.
• Try blue-light-blocking glasses. If your work requires extended screen use, consider investing in blue-light-blocking glasses. These lenses are designed to filter out blue light and reduce eye strain, and while not a cure-all, they may help some migraine sufferers manage symptoms.
• Adjust your environment. When possible, use natural lighting and turn off overhead lights.
• Reach out to a professional. Screen addiction is real, and it may be helpful to talk with a professional who can help you reduce the amount of time you spend looking at your phone. A counselor or therapist can help you develop new, healthier habits.

Learn more about Evidation and MigraineSmart

At Evidation, we're here to help you live a life with fewer migraines. When you download our app, you'll get access to our MigraineSmart tool, which can help you notice nutritional patterns, triggers, and other important information that you can use to help control the frequency and severity of your migraines. When you download our app, you'll be prompted to share the health data that you're already tracking. We'll use this information to find patterns and insights, offering you personalized information that can help you manage migraines. Click here to learn more and download the app today.