Several factors can trigger or worsen migraine attacks, but if you have noticed that prolonged use of your smartphone often leads to bouts of migraines, you might want to consider making some changes.
So, what’s the link between smartphones and migraines, and what can you do about it?
How Mobile Phones May Cause Migraines
Several studies have found links between mobile phone usage (or prolonged screen time exposure in general) and migraines, like this study in Cephalalgia. However, the jury is still out on why this might be the case.
There are a few theories, however, that offer some explanations:
The blue light emitted by smartphone screens may disrupt your sleep, a common migraine trigger. Prolonged smartphone use may lead to eye strain, a well-known migraine trigger. The use of smartphones for extended periods may also lead to “text neck” (bending your head down and slumping your back to look at your screen), another common migraine trigger.
In addition, this study from the American Academy of Neurology demonstrates that primary headache patients who use their phones for long periods are more likely to take more medications, but experience less relief.
While the research is still inconclusive, it seems clear that there’s a link between smartphone usage and migraines. If you find that your migraines worsen after using your phone for extended periods, it might be time for some changes.
5 Changes You Can Make to Reduce Your Risk of Migraines
Your beloved handheld companion may trigger or worsen migraine attacks. Here are some tips to help mitigate the risk.
1. Adjust Your Screen’s Brightness
The light from your smartphone and your surroundings can lead to eye strain, which occurs when your eyes get tired from overuse, especially after engaging in activities that require you to focus on something for long periods. This can worsen migraines or trigger an attack.
To avoid eye strain from screens, you’ll want to balance the brightness of your screen with that of your surroundings. For example, if you’re in a dark room, you might want to turn the brightness down on your phone. Make it a habit to adjust your phone’s brightness throughout the day to get the most comfortable viewing experience and ensure that your eyes aren’t getting overworked.
In addition to this, use the 20-20-20 rule to avoid gazing at your screen for extended periods. The rule is as follows: each time you spend 20 minutes looking at a screen, choose something else that’s up to 20 feet away and look at it for 20 seconds.
2. Activate Blue Light Filters
There is something so enticing about using your phone in bed before drifting off to sleep. And even though you might know that the blue light emitted by your screens can disrupt sleep, you continue to do it anyway. This could be a significant contributing factor to your migraines.
Assuming you choose not to give up your pre-bedtime smartphone habit (we get it, it’s hard), there are some settings you can play with to minimize the impact of blue light on your sleep.
Many phones come with a blue light filter option that you can activate to help reduce the blue light emission from your smartphone. For example, if you are using an iPhone, you can leverage Night Shift to reduce blue light. To activate Night Shift on your iPhone, go to Settings > Display & Brightness > Night Shift. You can choose when you want Night Shift to start and stop and also adjust the color temperature.
If you are using an Android phone, there is also a built-in blue light filter that you can activate in your display settings, although the name may be different depending on your device. For example, Samsung calls it Eye Comfort Shield.
Alternatively, you can purchase blue light blocking glasses, which can help filter out blue light from any screen.
3. Increase Text Size
Do you find yourself squinting your eyes to read the text on your phone? It might be time to increase the text size. Squinting at a computer screen can lead to eye strain, according to a study in Optometry and Vision Science. And eye strain may worsen migraines.
To increase the text size on your iPhone, go to Settings > Display & Brightness > Text Size. Here, you can drag the slider to the right to make the text larger.
On Android phones, go to Settings > Display, and then look for the font size option. Furthermore, you can leverage voice search and text-to-speech features to reduce the amount of time you spend looking at text on your screen.
4. Use Migraine Management Apps
It can be challenging for you to keep track of your migraines and, sometimes, identify possible triggers. Fortunately, you can use migraine tracking apps to help you log your symptoms, duration, pain level, and any other relevant information.
Migraine Buddy is a migraine and headache tracking app that helps you understand your condition and manage it better. The app allows you to enter your symptoms, severity of the pain, location, and possible triggers. It also provides valuable insights based on your data and enables you to share your information with your doctor.
Download: Migraine Buddy for Android | iOS (Free, subscription available)
5. Limit Your Screen Time
One of the best things you can do to alleviate migraines is to cut down on your screen time. This can be tough, especially if you rely on screens for work or school, but it’s important to protect your health.
To help you limit your screen time, you can start by learning how much time you’re spending on your phone. If you are using an iPhone, you can use Screen Time features to reduce the amount of time you spend on your phone.
To do this, go to Settings > Screen Time and explore your usage statistics. Once you know your most-used apps, you can set limits for yourself.
To check screen time on Android, go to Settings > Digital Wellbeing & parental controls. In addition, you might also want to consider limiting your screen time without using a screen. For example, use an analog alarm clock instead of your phone’s built-in alarm to avoid spending time on your phone first thing in the morning.
Take Steps to Reduce Your Phone’s Impact on Your Migraines
While there’s no surefire way to prevent migraines, there are some things you can do to reduce the frequency or severity of your migraine attacks. Taking steps to reduce your phone’s impact on migraines can be crucial in managing your condition and protecting your health.
