Migraine Information/Causes and Risk Factors

Screen Time and Migraine Attacks

Medically reviewed by Syuzanna Simonyan, M.D.

Written by Alyssa Singer

Posted on July 24, 2026

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Key Takeaways

Research shows that prolonged screen time can trigger or worsen migraine attacks, and understanding the connection may help people manage their symptoms.

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“I have a migraine tension headache because I have been using my cellphone,” one MyMigraineTeam member said. “Looking at the screen causes a migraine attack every time!”

If this sounds familiar, you may be wondering whether screen time can trigger a migraine attack. Research shows that prolonged use of a phone, computer, or other screen can, in fact, cause or worsen a migraine attack.

Keep reading to discover what the link is between screen time and migraine symptoms, as well as how you can manage risk.

How Screen Time Can Trigger or Worsen Migraine Attacks

There are several ways that staring at a screen for too long can cause a migraine attack or make one worse.

Photosensitivity

One reason is that many people who get chronic migraine attacks have photosensitivity, or sensitivity to light. Up to 90 percent of people with migraine say they have extreme photosensitivity.

Research on the link between migraine and screen time has shown what happens when certain light-sensing cells called ganglion cells are overstimulated. During overstimulation, those cells can interact and trigger a nerve pathway called the trigeminal pathway. This pathway is linked to head pain.

This process helps explain how migraine attacks can be triggered by light and eye activity. Researchers who studied the impact of these eye cells on migraine found that trigeminal pathway stimulation can further increase light sensitivity. In some cases, exposure to blue light decreased the pain tolerance of that nerve pathway, making it more likely to hurt.

“My triggers are loud noises, bright lights, looking at my phone or computer, and stress,” said one MyMigraineTeam member.

Blue Light

Screens like smartphones, tablets, and computers give off a lot of blue light from LED backlights. The eye is especially sensitive to blue light. The ganglion cells mentioned above are likely to be triggered by it.

While blue light does exist in nature, electronic devices have greatly increased our exposure to it. The human body is especially sensitive to blue light. For that reason, it can cause discomfort and even harm at lower intensities than warm hues of light or natural light, which the body can tolerate more easily.

Scientists have also studied the impact of blue light on migraine by testing blue light glasses or contact lenses that limit blue light exposure. In one study, children wearing tinted blue-blocking lenses had migraine attacks about one-quarter as often as those who didn’t wear the lenses.

Digital Eye Strain

Eye pain, eye pressure, dry eyes, irritation, and tearing are all linked to migraine. If straining your eyes with screen overuse causes them to become painful or dry, this could increase your likelihood of a migraine attack.

Eye issues and migraine can form a vicious cycle, in which migraine attacks increase eye sensitivity, and eye symptoms then trigger more migraine attacks. In one study in India, researchers tested whether glaucoma pain relief eye drops can improve migraine attacks. Within 20 minutes of receiving the drops, 82 percent of people who had received them during an attack felt significantly better, compared with 14 percent who didn’t have the eye drops.

Poor Sleep

The screens you look at can make your sleep worse. The blue light that screens emit can reduce melatonin production, an important hormone that regulates sleep. This can cause sleep disruption and disturbances.

Disrupted or abnormal sleep can be a migraine trigger in many people and can also feed into stress (another trigger). Sleep disorders are a risk factor for chronic migraine attacks.

In one study of prolonged computer use among students, researchers found a strong link between screen use, insomnia, depression, and migraine.

Other Screen-Related Factors That Affect Migraine

There are also a few factors that link screen time and migraine attacks less directly. Making some simple lifestyle changes to reduce your screen time or improving the ergonomics of your device use could make a big difference.

Posture

Poor posture and going a long time without moving your body can both create more frequent migraine attacks. Prolonged device use is likely to keep you motionless and may also contribute to hunching and other bad posture habits. Improving your posture while using a device can help with migraine attacks.

To improve your posture, focus on keeping your head and neck upright in a neutral position, put your feet on the floor, and avoid crossing your legs. You can also work on good posture while you sleep. Experts suggest using pillows to maintain a neutral spine position and limit sleeping on your stomach, which could put pressure on your spine.

To reduce tension and stress, if you think you have a headache coming on, the American Migraine Foundation recommends trying a recovery pose:

Lie on your back with your knees bent against your chest.
Clasp your hands together behind your neck and head.
Let your elbows relax toward the floor until you feel a minor stretching sensation.
Relax while focusing on your breathing.
Hold the pose for a minute or two, lifting your elbows whenever you need a break.
Repeat the process as long as it doesn’t irritate or worsen your headache.

Near-Work

Near-work, or focusing your eyes on something close to your face, can put your eyes under special strain. Doing near-work for a long time is linked to migraine attacks. For some people, visually demanding tasks and strain can cause migraine attacks.

Stress

Excessive screen use is associated with increased stress, which is a known migraine trigger. Poor sleep also impacts stress. This can form yet another negative feedback loop where migraine symptoms can also increase your risk of having attacks in the future.

Tips for Reducing Screen-Related Migraine Attacks

The main tip for reducing migraine attacks that might be linked to screen time or technology use is to reduce your screen time overall. If you work on a computer, going cold turkey on your laptop might not be possible, even if it would make you feel better. Here are some other tips you might try to find some relief.

Take breaks — Stepping away to give yourself a break from the screen can help, even if it’s just for a few minutes. Short, frequent breaks might be even more helpful than longer breaks you take less often.
Try the 20-20-20 rule — Every 20 minutes, take a 20-second break, and look at something that’s at least 20 feet away. Health experts say this can reduce eye strain to let your eye focus system relax periodically.
Use a screen device — Using an antiglare screen or blue light filter on the computer can help some people.
Create an ergonomic, well-designed workspace — This can help you improve your posture and avoid pain and strain. Try placing your monitor at eye level, using a chair with good back support, and keeping items within reach so you aren’t repeatedly twisting.
Change computer settings — Try turning screen brightness down, using dark mode, and increasing the screen refresh rate on your display.
Limit nighttime screen use — This may help you sleep better in the evening.

When To Talk to Your Doctor

Most of the time, a migraine attack is not an emergency. But seek medical help if you experience any of the following:

A headache that starts suddenly and gets very intense within a few minutes (called a thunderclap headache)
Extreme headache pain
Paralysis on one side of the body
Headache accompanied by speech difficulty or vision loss
High fever

It’s also worth bringing up screen-related migraine attack patterns with your doctor if they’re becoming more frequent or more severe or don’t get better with treatment and lifestyle changes.

An eye doctor or neurologist can help determine whether eye pain or strain and migraine are feeding into each other. They can then offer treatments, like medication or tinted lenses, that can help with both.