What's Your Secret: Room-Darkening Strategies

By Holly Harding

1 min read

Light sensitivity is a common migraine symptom. Many of us seek numerous ways to create a dark space in which we can calm an active migraine attack. From light switch dimmers to blackout curtains and shades, there are countless ways experienced migraine people have learned to block out every inch of light from their rooms and homes.

In this video, Holly shares her room-darkening tricks of the trade and invites you to do the same in the comment section below. We look forward to learning from you!

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The Migraine.com team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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azreynolds Member
<inline-mention username="Holly Harding" user-id="3755969"/> , I love this topic because I think so many people can learn from each other about this one topic that is so vital for surviving the pain that we must live in with migraine. Of course I have room darkening curtains in all of my rooms, but since I'm not in migraine all the time and I do love looking at my windows at my beautiful gardens, I have sheers that I can hang down on days that I can tolerate just a little light. Then on good days when it's bright and sunny, or perhaps cloudy even but not too intense, I can open up my sheers and look straight out. Then on the bad day, I drop the room darkening curtains. So I have many ways of controlling the light in my living room. In my kitchen when I had it remodeled, I knew I would need bright lights in order to do certain things in the kitchen, like chopping veggies, or making my jewelry. Yes, it's made at the kitchen peninsula because the light is so good in the kitchen. Lol. But on days in migraine I knew I would need something to make it easier to go into a kitchen without being blinded by the overhead lights. So I had under cabinet lights installed. When I'm in migraine I can actually turn on those lights and they do not glare in my eyes, but they light up the kitchen very well. I can actually cook if I need to, or read if I need to. (Yes, I do have to cook with migraine. That's why I have so many meals frozen!) But my biggest success in room darkening curtains was buying the Levelor pleated blinds that offer two types of blinds in one. The bottom half is room darkening and the top half is just diffuse light. So on days when I have a uncomfortable headache, but not a full-blown migraine, I can pull down the shade and expose the top half and have diffused light. Then on migraine days I pushed the diffuse up to the top and I can pull down the room darkening shade. It has been a lifesaver. Luckily for me when I moved into my new house which also has French doors, the lady purchase doors that had mini blinds inside the doors, so I can bend the light as much as needed or block it out completely. Very successful! I look forward to hearing what other people are doing to darken their rooms. I know that we will all learn from this. One other thing.... on those days when I'm really bad and I can't tolerate any light at all, I'll walk around the house wearing sunglasses! LOL Here's a photo of the double pleated blinds opened half way to show the difference.<img src="/content/images/2023/05/24/f6eff01daf18c611ab9002bb4bf83d0e_medium.jpg" alt="Blinds" class="uploaded-image"/>
1. Holly Harding Moderator & Contributor
 <inline-mention username="azreynolds" user-id="3677307"/> Thank you for giving these many strategies for dealing with light in the home. I love the way you have multiple ways to handle things- dependent on your level of pain/ functioning in the given moment. And yes- good reminder- we can always wear sunglasses inside if we need to further darken the space. All great tips! Thanks again! Warmly- Holly <a href='https://-migraine.com' target='_blank' rel='noopener noreferrer ugc'>-migraine.com</a> team. 
2. Alene L. Brennan, RYT Moderator & Contributor
 Thanks for sharing the picture of these <inline-mention username="azreynolds" user-id="3677307"/>! They sound fantastic and as a visual person, I always love seeing pictures. And the blinds inside the doors sound fantastic too! - Alene <a href='https://-migraine.com' target='_blank' rel='noopener noreferrer ugc'>-migraine.com</a> team.
Prettymomma Member
Wow Holly, what a fantastic topic! I struggle with lighting issues too. Until I started getting Migraine 15 years ago, this time of year I would be opening all of my blinds and letting the sun shine in. Now, I have the blinds closed all of time and it just makes me so sad.. I also feel bad for the rest of the people in my house that would like the blinds open too, but I just can't . It's even hard for me to go outside of my house in the summer unless it is overcast or raining. I feel so bad that things have to be this way, because things have to revolve around my headache. Most of the time people are understanding, but it is hard when it affects every area of your life. As far as tips and tricks of the darkening room, I loved your idea that if you have a family or people that you live with having one room to be your safe and darkened room that you can just go to and heal. I have that too and it helps. Thank you for your video, it really helps me to see that I am not the only one who is going through all of this and living in a world where we can't tolerate the light so much is very hard and can be hugely depressing, but doing what you are doing is very encouraging.
1. Holly Harding Moderator & Contributor
 <inline-mention username="Prettymomma" user-id="7002652"/> Hi there! So glad (?) you can relate to this-- meaning, I'm happy this resonates with you as the sense of isolation that we can feel with this disease is big. Even though migraine is an extremely prevalent condition, we are often the only ones we know in real life who are living with it (this is due to the invisible nature of the disease... in reality, we likely have others in our circle who have migraine, we just don't know it). Therefore we can definitely be left feeling we are the only ones facing these types of unusual challenges which can place demands on our family and friends in order for us to find comfort and relief. But I also am sorry you know what this is all about because this experience can be so very hard to navigate. As if migraine weren't difficult enough - with its extreme and severe pain and complex neurological symptoms, we are also then made to traverse tricky conversations with our family members about altering our homes in ways that will impact them as well. From decreasing smells, lights, and sounds- we can feel like we're asking a lot. It can be hard to remember that we never asked for this disease - but rather are only seeking relief from the onslaught of pain and symptoms that accompany it - and with that comes the need to make alterations in our environment. As you said, a designated 'safe room' can help lighten the load so that others aren't as heavily impacted. You are definitely not alone, my friend. We are in this with you and here for you. I also miss the days when I could throw open the windows in the Spring! Thanks for writing in. Always good to hear from you. Warmly- Holly <a href='https://-migraine.com' target='_blank' rel='noopener noreferrer ugc'>-migraine.com</a> team.
azreynolds Member
<inline-mention username="Holly Harding" user-id="3755969"/> , I submitted a comment about 2 hours ago with a photo attached. Would that require being approved before it shows up? It said my post went through.
1. Nancy Harris Bonk Moderator
 <inline-mention username="azreynolds" user-id="3677307"/> I'm not sure, but will check on this and get back to you. Where did you post your photo? Nancy Harris Bonk, Patient Leader/Moderator <a href='https://migraine.com' target='_blank'>Migraine.com</a> Team 
2. kaitlynsutton Community Admin
 <inline-mention username="azreynolds" user-id="3677307"/> <inline-mention username="Nancy Harris Bonk" user-id="3845796"/> <inline-mention username="Holly Harding" user-id="3755969"/> Hi all, photos require admin approval to be published on the site. I was able to go in and approve it, so it should be live now! Thank you, Kaitlyn (Team Admin)
azreynolds Member
<inline-mention username="kaitlynsutton" user-id="4171751"/> I wondered if that was the case. Thanks for replying to explain to me. And thanks for approving. Those duel blinds have been a life saver for me!
1. Nancy Harris Bonk Moderator
 <inline-mention username="azreynolds" user-id="3677307"/> Those shades look wonderful! So glad they are beneficial and thank you for sharing your photo with us. Have a good day! Nancy Harris Bonk, Patient Leader/Moderator <a href='https://migraine.com' target='_blank'>Migraine.com</a> Team 
2. Melissa Arnold Community Admin
 <inline-mention username="azreynolds" user-id="3677307"/> first, those blinds are awesome. I just bought new ones for myself a couple years ago from Levolor but I don't recall seeing that style. I can see how it would be helpful! What an asset to your life. Second, I would say to give us a day or so to approve a post with pictures. This site is super busy, and while there's always someone around, there's usually a lot of posts to sift through! If you ever have a problem with something not getting put up in a timely manner, just shout. I hope your long weekend is peaceful! -Melissa, <a href='https://migraine.com' target='_blank'>migraine.com</a> team
Alene L. Brennan, RYT Moderator & Contributor
Holly I never knew that they had room darkening shades for skylights, that's a great tip! I love room darkening shades for our regular windows, use an eye mask when sleeping and yes, I'm a big fan of dimming the lights too! It's hard because I feel like I live in a dungeon sometimes, but it makes a big difference for sure. - Alene <a href='https://-migraine.com' target='_blank' rel='noopener noreferrer ugc'>-migraine.com</a> team.
dpasek Member
<inline-mention username="Holly Harding" user-id="3755969"/> I have had to organize lighting control in my home also. I cannot tolerate direct intense light sources anywhere in my field of view. I need diffuse light. I cannot stay for long in rooms that are illuminated by ceiling mounted spot lights. Typical grid ceiling fluorescent luminaires cause low angle glare with the typical plastic lensatic diffusers and this is no good. However, there is a solution for this. There are parabolic reflector grid diffusers that direct the light entirely downward and block the low angle light, but they are more costly than the cheap diffusers. If you work in an office area with ceiling grid lights, you might be able to get some parabolic diffusers installed by making a reasonable accommodation disability request. I have Levlor aluminum mini-blinds in all my windows. They work pretty well but have some deficits. They are opaque, so there is no large bright area that needs to be covered with a curtain, except in my bedroom. In my West windows, I adjust the louvers so they are tilted upward with the inner edge pointing toward the ceiling. Depending on how tightly I close the blinds I can get more or less nicely diffused light even with the sun shining directly on them. One problem that I have is the little holes in the blind slats for the cords that lift the bottom bar. I have had to cover some of these holes to prevent sunbeams from coming through. For reading printed materials, I need fairly bright light, enough that my pupils constrict to prevent focusing related eyestrain so that I can see more clearly. I have a swag lamp with a large translucent shade positioned high above my left shoulder (so there is no glare reflected off my computer screen). I have two bulbs in it, one warm white and one cool white to give me a medium color temperature. One other important thing; I have the color temperature of my computer screen adjusted so that it is not too blue. There is a night mode in Windows OS that has a color temperature slider which I can adjust for greatest comfort. Day mode is too blue, and very harsh, so I use night mode at all times.
1. Holly Harding Moderator & Contributor
 <inline-mention username="dpasek" user-id="3725273"/> - Your strategies to block or quiet light are most helpful and interesting. I really appreciate your taking the time to share them with our community. I think many of us can relate to the challenge of trying to block out the light that seeps in around our windows and curtains! I have spent too much time trying to drape blankets in such a way to darken a room when staying in vacation rentals. You shared a lot of resources about which I am unfamiliar- so I'm extra grateful to be learning from you. Warmly- Holly <a href='https://-migraine.com' target='_blank' rel='noopener noreferrer ugc'>-migraine.com</a> team.
jacqui555 Member
Holly. Thank you for directing me to this video! I must admit I got teary eyed because I’ve never talked to anyone else who had to make these drastic changes to their home. I do have dimmer switches on all lights; which are sr]till too light so I have used a dark plastic covering over ceiling “can” lights. I attach it with Velcro so that at the times when my family needs more light they can simply remove the plastic and then ideally replace it when they are done. I also have a dark out curtain positioned so that someone can come inside without letting light through the door opening and close the door— then step into the living area. I also put the dark out plastic over appliance light—like the stove with the clock. Also at one time over the tv but even now that’s not enough so I just don’t watch anymore. In the car I have a curtain installed on the ceiling so that while someone is driving I can sit in passenger seat and have the dark curtain surround my head. I have a variety of glasses I wear when outdoors depending on how overcast it is. They are welding goggles that have removable lens which are really neat because I was able to figure out which light spectrum agreed to with me best (it was green). Thank you so much!!! Big hugs. 
1. Holly Harding Moderator & Contributor
 <inline-mention username="jacqui555" user-id="3762708"/> - I'm so glad this piece resonated with you. I'm also grateful you took the time to share your light-darkening techniques. You clearly have a lot of wisdom on this topic from an extensive journey with light-sensitivity. I appreciated how you outlined all the little ways light can be an irritant. You made me think about how my alarm clock is too bright even though I've searched for years for one with a proper dimmer. I now have to face it away from me so it doesn't disrupt my already disrupted sleep pattern. Your post also reminded me of the light in the car! Such a huge ordeal this can be. I position my sun visor all the way down and wear a hat and sunglasses while driving. I have a dumb skylight in my car which I hate- and it's not possible to close. So many cars these days have those glass skylights - a real nightmare for those of us who live with light-sensitivity. Your mention of which glasses you've found to help is interesting. I wondered if you'd ever heard of glasses like Theraspecs? There are a number of companies these days that are designing migraine-specific glasses. Theraspecs was created by one of our contributors and has been around for a while. I have a pair I carry with me to wear when I go to restaurants or shopping to cut down on the glare. You might want to check those out. Keep your well-earned wisdom coming our way. It's wonderful to be able to learn from you. Warmly- Holly <a href='https://-migraine.com' target='_blank' rel='noopener noreferrer ugc'>-migraine.com</a> team.