Why Your iPhone Might Trigger Your Migraine Headaches, and What You Can Do About It

For many migraine sufferers, the digital age is a double-edged sword. On one hand, the work-from-home (WFH) revolution that was set-off by COVID19 pandemic has enabled many to escape the harsh lighting and noisy environments of traditional office spaces. On the other, prolonged screen time—whether it's on a desktop or a smartphone—has emerged as a major headache trigger.

Recent studies underscore the prevalence of this issue. A 2024 study found that 86% of students engaged in online education during the COVID-19 pandemic developed tension-type headaches, migraines, or both. Another study in 2016 highlighted that young adults with extended screen time were about 1.4 times more likely to suffer from migraines compared to those with minimal screen exposure.

The exact cause of screen-induced migraines remains a topic of debate, but several factors likely contribute to varying degrees:

1. Eye Strain: This is the most straightforward explanation. Small text and poor lighting can strain the eyes, which can lead to headaches.
2. Neck Strain: There's a well-documented link between migraine and neck pain. Poor posture—such as looking down at a screen or using non-ergonomic seating—can lead to neck pain, which may trigger headaches. You can read more on the topic here.
3. Flickering Lights: Migraine is a complex neurological condition triggered by certain patterns of neuronal activity. Flickering lights can synchronize brain cell activity in a way that triggers migraines, similar to how they can induce seizures in people with epilepsy. An anecdote worth noting involves a 25-year-old who eliminated his screen-induced migraines by changing his screen's refresh rate from 60Hz to 75Hz.
4. Light Sensitivity: Migraineurs are often sensitive to bright lights, which can either trigger migraines or exacerbate them when an attack is developing. Bright screens can be particularly challenging for those sensitive to light.
5. Reduced Sleep Quality: Smartphones overuse at bedtime can disturb sleep. Studies have shown that as smartphone use increases, so does migraine frequency and duration, while sleep quality gets reduced. 

Strategies to Reduce Screen-Induced Migraine Headaches

While there's no one-size-fits-all solution, several strategies can help mitigate the risk of migraines induced by screen use:

1. Reduce Screen Time: Try to set limits on continuous screen use. For many, particularly those whose livelihood depends on screen use, this is easier said than done, but it's crucial for managing migraine frequency. Try to avoid unnecessary use of your phone at bedtime.
2. Improve Your Posture: Ensure your neck is in a neutral position, your head is aligned directly over your shoulders, and your screen is at eye level.
3. Enlarge Text Size: Increase the font size on your devices to reduce eye strain. On an iPhone, you can do this by navigating to Settings > Accessibility > Display & Text Size > Larger Text.
4. Reduce Brightness: Lower the brightness settings on your screen, use anti-glare or dimmed screen protectors, or reduce white point under Settings > Accessibility > Display & Text Size > Reduce White Point.
5. Modify Screen Colors: Some find using dark mode (Settings > Display and Brightness > Dark Mode) helpful, while others prefer reducing color intensity through settings like Color Filters (Settings > Accessibility > Display & Text Size > Color Filters > Grayscale).

Have any of these methods worked for you, or do you have other strategies to share? Drop us a comment below and join the conversation on managing screen-induced migraines.

References:

1. Roy, Simanta, et al. "Increased screen time and its association to migraine and tension-type headache: a cross-sectional investigation among Bangladeshi students." BMJ Neurology Open 6.1 (2024).

2. Montagni, Ilaria, et al. "Screen time exposure and reporting of headaches in young adults: A cross-sectional study." Cephalalgia 36.11 (2016): 1020-1027.

3. Kowacs, P. A., et al. "Headache related to a specific screen flickering frequency band." Cephalalgia 24.5 (2004): 408-410.

4. Demir, Yasemin P., and Mehmet M. Sümer. "Effects of smartphone overuse on headache, sleep and quality of life in migraine patients." Neurosciences Journal 24.2 (2019): 115-121.

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