Screen time and migraines: is your device making your head hurt?

You're not alone if it feels like you're staring at screens all day. Between work, social media, and endless notifications, many of us spend hours each day looking at phones, tablets, and computers.

For people who experience migraines, all that screen time may come with a cost.

While screens don't directly "cause" migraines, research suggests that prolonged screen exposure can trigger attacks or worsen symptoms in some people. The relationship is complex, but understanding it may help you make small changes that support better brain health.

Why can screens trigger migraines?

There isn't one single reason why screens may contribute to migraine attacks. Instead, several factors appear to work together.

1 · Light sensitivity and photophobia

Many people with migraine experience photophobia — increased sensitivity to light. In fact, light sensitivity is one of the most common migraine symptoms.

Digital screens emit bright light directly into the eyes, and for people whose brains are already more sensitive to light, this additional stimulation may contribute to an attack. Flickering screens and high screen brightness can be particularly problematic.

Research suggests that migraine causes the brain to process light signals differently, making some forms of light seem more intense than they would to someone without migraine.

2 · Digital eye strain

Have you ever spent hours working on a computer and noticed your eyes feel tired, dry, or strained? This is known as digital eye strain.

When we look at screens, we blink less frequently, which can lead to dry eyes and visual fatigue. Sustained focus on digital screens can also place stress on the muscles involved in vision.

For some people, this eye strain can contribute to headaches and may increase the likelihood of a migraine attack.

Sleep and posture: the quieter culprits

3 · Screen time can affect sleep

The connection between sleep and migraine is well established. Too little sleep, inconsistent sleep schedules, or poor sleep quality are common migraine triggers.

One reason screens may indirectly affect migraines is through their impact on sleep. Using phones, tablets, or computers late at night exposes us to light that can suppress melatonin, a hormone involved in regulating sleep.

When sleep suffers, migraine risk may increase.

4 · Poor posture

Sometimes the issue isn't the screen itself. Long hours spent looking down at a phone or sitting at a computer can create tension in the neck, shoulders, and upper back.

This muscle tension may contribute to headaches and can act as a trigger for some people with migraines. Experts often recommend maintaining good posture and taking regular movement breaks throughout the day.

What does the research say?

Several studies have found an association between increased screen time and migraine symptoms.

A 2024 study published in BMJ Public Health reported that migraine attacks may be triggered by factors related to prolonged digital device use, including flickering light exposure and digital eye strain.

More recent research has also suggested that prolonged screen engagement may interact with migraine-related mechanisms in the brain, including increased sensitivity to light and disruption of normal sleep patterns.

Importantly, researchers do not believe screen time is the sole cause of migraines. Instead, it may be one of many factors that contribute to attacks in people who are already susceptible.

How to make screens more migraine-friendly

While most of us can't eliminate screens entirely, there are ways to reduce the impact.

The bottom line

At this point, screens are a part of life — but for some people, too much screen time can contribute to migraine symptoms.

The connection appears to involve several factors, including light sensitivity, digital eye strain, disrupted sleep, and poor posture. While screens may not be the root cause of migraines, they can be an important trigger for certain individuals.

Paying attention to how your body responds to screen exposure — and making small adjustments when needed — may help you spend less time managing migraine symptoms and more time focusing on your day.