Bright Ideas: Managing Migraine by Controlling Lighting Beyond Screens
I have always suffered from photophobia, with and without a migraine attack. The research I have done on photophobia is extensive. Despite this, I have become very aware of blue light challenges just over the last year. This involves me using blue light-blocking glasses, TheraSpecs, and certain settings or programs on my electronic devices. My journey to control my migraines is ever-changing, but limiting my blue light exposure has been helpful for me.
What is blue light?
Blue light is a type of light that comes from computer screens, televisions, smartphones, and tablets. This lighting has a short wavelength and can penetrate deeply into the eye, potentially causing harm to the retina and disrupting circadian rhythms.1
Are blue light and migraine related?
Most sleep hygiene sites discuss the effects of blue lighting on your sleep cycles. But I have personally seen the connection between blue lights, eye fatigue, and migraine attacks.
Studies have shown that blue light can exacerbate symptoms and increase the frequency of migraine attacks. This is important because when we discuss photophobia, blue light issues are not something that is often addressed in the conversation.2
How do I use my blue light-blocking glasses and TheraSpecs?
My blue light-blocking glasses came from Amazon. They block the blue light and have UV protection. I started using my blue light-blocking glasses when I was on my computer. This is what I purchased them for, after all. But I slowly realized that they were helpful in other situations. Some of these other situations include watching television from the couch and playing on my phone.
I also have an older pair of the wrap-style TheraSpec glasses. These help block the fluorescent lighting that can trigger migraine attacks. The technology behind TheraSpecs focuses on reducing the frequency of migraine and relieving photophobia. One of these days I will get a new pair of TheraSpecs. Then I may not need 2 pairs of glasses.3
How do I adjust the settings on my iPhone?
There are some additional settings and programs that I use to improve the lighting on my phone and computer. On my iPhone, I tend to keep the brightness reduced, especially at night. My partner constantly says my screen is too dark. To do this:
- Go to Settings, then Display & Brightness
- Turn on the True Tone option
- Use the Brightness slide to reduce the brightness of my screen
These settings help to reduce the strain on my eyes due to looking at my phone.
What do I use on my computer?
A program that I use on my computer is called f.lux and is a free program. This program helps to control blue and green lights on your computer. This program tracks your waking time and your desired bedtime, then adjusts the screen colors on the computer as the day proceeds.
How else do I manage lighting?
Another thing that I control when I am able is the actual lighting in my environment. My end table lights, which are in my bedroom, living room, and office, are fancy. They provide me with the ability to control the brightness and color of the light. I can choose warm or cool colors, and there is even a nighttime setting. My living room lamp has a color-changing light bulb with a dimmer. To be honest, the dimmer is my favorite part of that lamp.
These various light-blocking and light-altering features have allowed me to reduce the number of migraines that I experience, especially when I need to be on the computer for a long period.
How have you used these resources to prevent or tamper down migraine?
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