Screen time may cause headaches and migraine episodes for some people. You may be able to prevent or reduce the frequency of screen headaches by taking more screen breaks, optimizing your screen and background lighting, or adjusting your workspace.
Screen headaches and migraine episodes can affect your personal and professional life. Not only do they limit your ability to complete work tasks, but the pain can also interfere with social obligations and time with friends and family.
When you factor in the hours we spend browsing the internet, attending Zoom meetings, or catching up on social media, it makes sense that extended time in front of a screen takes a toll on our health.
Tips For Preventing Screen Headaches And Migraine Episodes
It won’t always be possible to prevent a screen headache, but there are some steps you can take to reduce your risk.
Adjust The Lighting
The brightness from your monitor or electronic device combined with the lighting surrounding you can lead to eyestrain and screen headaches.
To minimize eyestrain, which can lead to screen headaches and migraine episodes, keep the lighting in your room — both natural and artificial — balanced with the brightness of the monitor. Also, consider positioning your screen to avoid glare.
Take Frequent Breaks
Looking away from the screen throughout the workday or while using a screen for entertainment may help reduce eyestrain. That, in turn, may reduce the frequency of migraine episodes or screen headaches.
The 20-20-20 rule is often recommended as a way to reduce eyestrain: Every 20 minutes, take a 20-second break to view something 20 feet away.
While research on the effectiveness of this method is limited, it may be a helpful tool for remembering to take screen breaks.
Measure The Distance
If you suspect eyestrain is triggering screen headaches and migraine episodes, make sure your monitor is at least 20 to 25 inches from your eyes.
Get A Pair Of Blue Light Glasses
Blue light-blocking glasses might help reduce screen headaches, but the research is lacking. There are better ways to avoid a screen headache, but it doesn’t hurt to try an inexpensive pair.
Try A Screen Protector
If the glare from your screen is causing eyestrain, consider installing an anti-glare screen on your monitor.
Go Old School With Paper
Printing out longer documents that you may use more than once can reduce the amount of time you spend in front of a screen. However, it’s not the most environmentally friendly option.
Remedies For Headaches And Migraine
Avoiding screen time is not a reality for many people — especially if you spend the majority of your work hours in front of a monitor.
That said, some remedies may help decrease headache and migraine pain and prevent it from getting worse.
Over-The-Counter Pain Relievers
Over-the-counter (OTC) pain relievers like acetaminophen, aspirin, and ibuprofen are often the first line of defense for acute migraine attacks.
Prescription Migraine Medication
Prescription migraine medications fall into two categories: one you take at the start of a migraine episode (acute) and one you take to prevent migraine episodes (preventive).
A 2018 review notes that the medication used depends upon many factors, including the severity and frequency of migraine episodes, symptoms like nausea or migraine recurrence, and other health concerns or conditions.
Some of the common prescription medications used for acute migraine include:
- nonsteroidal anti-inflammatory drugs (NSAIDs)
- triptans
- antiemetics (anti-nausea medications)
- ergotamine
- dihydroergotamine mesylate
- gepants
- ditans
Preventive migraine medications include:
- calcium channel blockers
- CGRP monoclonal antibodies
- beta-blockers
- antidepressants
- anticonvulsants
Botulinum Toxin A (Botox)
Botox treatments may also be used to prevent chronic migraine. A 2019 review of studies indicates that botulinum toxin type A injections may reduce the frequency of migraine headaches.
Lifestyle Approaches
Lifestyle approaches and complementary treatments may reduce migraine-related pain.
One 2019 research review found that complementary and integrative options like yoga, tai chi, and mindfulness may help with migraine.
Dietary modifications, such as eliminating trigger foods like caffeine and alcohol, may decrease headaches or migraine episodes in some people. Most supporting evidence is anecdotal. Scientific research is limited.
And if you’re a fan of acupuncture, you may want to include it in your treatment plan.
A 2019 systematic review and meta-analysis reports that acupuncture may help reduce the frequency of migraine attacks and that it may be safer than medication. However, researchers suggest that more high quality studies are needed.
How To Identify A Screen Headache
The symptoms of a screen headache are similar to what you might experience with a regular headache or migraine attack, with a few extra side effects from the screen.
Some of the more common symptoms of migraine, especially during the attack phase, include:
- pulsing and throbbing pain in the temples or on the side, front, or back of the head
- increased sensitivity to light and sound
- nausea
- seeing shapes, bright spots, or flashes
Symptoms of a screen headache may include:
- headache behind the eyes
- eyestrain
- blurry vision
- tight neck and shoulder muscles
- dry eyes
- sensitivity to light
If the screen headache triggers a migraine episode, you may experience all of these symptoms.
The Bottom Line
Screen headaches and migraine episodes often occur with high levels of screen time. If you need to spend more than 2 hours in front of a screen, consider some preventive measures, like adjusting the lighting, using screen protectors, and taking frequent breaks.
Also, it’s a good idea to talk with a doctor about OTC pain relievers or a prescription medication for migraine. With the right modifications and expert advice from a doctor, managing migraine pain is possible.
Sources:
- Bruloy E, et al. (2019). Botulinum toxin versus placebo: A meta-analysis of prophylactic treatment for migraine.
https://pubmed.ncbi.nlm.nih.gov/30589800/ - Computer vision syndrome. (n.d.).
https://www.aoa.org/healthy-eyes/eye-and-vision-conditions/computer-vision-syndrome - Datta S, et al. (2023). The 20/20/20 rule: Practicing pattern and associations with asthenopic symptoms.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10391416/ - Feng-jiao S, et al. (2019). Acupuncture for migraine: A systematic review and meta-analysis.
https://www.sciencedirect.com/science/article/abs/pii/S1003525719300200?via=ihub - Hidiyeh NA, et al. (2020). The role of diet and nutrition in migraine triggers and treatment: A systematic literature review.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7496357/ - Kaur K, et al. (2022). Digital eye strain- A comprehensive review.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9434525/ - Ong JJY, et al. (2018). Migraine treatment: Current acute medications and their potential mechanisms of action.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5935632/ - Wells RE, et al. (2019). Complementary and integrative medicine for episodic migraine: An update of evidence from the last 3 years.
https://link.springer.com/article/10.1007/s11916-019-0750-8
Important Notice: This article was originally published at www.healthline.com by Sara Lindberg where all credits are due. Medically reviewed by Megan Soliman, MD
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