Screen time can cause headaches and migraine episodes in some individuals. Preventing or reducing these headaches can be achieved by taking more breaks, optimizing screen and background lighting, or adjusting workspace.
Screen headaches and migraines can significantly impact personal and professional life, limiting work tasks and social obligations. Extended screen time, including browsing the internet, attending Zoom meetings, and catching up on social media, can significantly impact health due to prolonged screen exposure.
Tips for avoiding migraines and screen headaches
Customize the lighting
Eye strain and screen headaches can be caused by the combination of monitor brightness and surrounding lighting. Achieve a balance between artificial and natural illumination in your room and adjust your screen so that it doesn’t glare.
Make frequent breaks
Using screens for work or entertainment can reduce eyestrain, potentially reducing migraine episodes or screen headaches.
The 20-20-20 rule, which recommends taking a 20-second break every 20 minutes to view something 20 feet away, may help reduce eyestrain, though research on its effectiveness is limited.
Determine the distance
To prevent screen headaches and migraine episodes caused by eyestrain, ensure your monitor is 20–25 inches away from your eyes.
Make use of a screen protector
Installing an anti-glare screen on your monitor can be beneficial if the glare is making it difficult to see.
Treatments for migraines and headaches
Many people struggle to avoid screen time, especially those working long hours in front of a monitor. However, certain remedies can help reduce headache and migraine pain and prevent its worsening.
Painkillers available over-the-counter
When treating acute migraine attacks, over-the-counter (OTC) pain medications such as acetaminophen, aspirin, and ibuprofen are frequently the first choice.
prescription drugs for migraine
Migraine medications are classified into acute and preventive categories, with the choice based on the severity and frequency of the migraine episode, symptoms like nausea or recurrence, and other health conditions, as per a 2018 review by Trusted Source.
Botulinum toxin (Botox)
Chronic migraines can also be avoided with Botox injections. An evaluation for the year 2019 Injections of type A botulinum toxin have been shown to reduce the frequency of migraine attacks (Reliable Source).
lifestyle methods
A 2019 research review suggests that lifestyle approaches and complementary treatments, such as yoga, Tai Chi, and mindfulness, may alleviate migraine-related pain.
Dietary modifications, such as eliminating trigger foods like caffeine and alcohol, may decrease headaches or migraine episodes in some people. Supporting evidence is anecdotal, and scientific research is limited. A 2019 systematic review and meta-analysis suggests acupuncture may reduce migraine attack frequency and be safer than medication, but more high-quality studies are needed.
The bottom line
High screen time can lead to screen headaches and migraine episodes. To prevent these, adjust lighting, use screen protectors, and take frequent breaks, especially if you spend more than 2 hours in front of a screen.
Consult a doctor about OTC pain relievers or prescription medication for migraines, as proper modifications and expert advice can help manage the condition effectively.
