Blue Light Giving me a Headache: Here’s Why and What to Do

Do you get headaches after working on your laptop or using your phone? You’re not alone. 

Every digital screen emits blue light, the high-energy part of the white light spectrum. 

Screens aren’t the only source of blue light, though. 

Our Sun is the primary source, but the blue light from it keeps us alert and awake. 

However, too much of it, and at the wrong time, can have side effects such as persistent headaches. 

In this post, we’ll briefly cover blue light and then go deeper into why it's giving you a headache and what you can do to prevent it. 

Let’s dive in. 

A Little About Blue Light

Blue light falls in the low wavelength (Approximately 400 - 500 nm), high-intensity range of white light. 

Primary sources of this light are the Sun and digital devices like smartphones, tablets, and computers. 

Fluorescent bulbs, common in offices and stores, also emit blue light, though it's less intense than LEDs  

The problem is that we spend an unhealthy amount of time on digital devices these days, which can lead to issues like headaches, eye strain, and difficulty falling asleep. 

How Does Blue Light Affect Us?

Unnatural, excessive blue light exposure can lead to several health issues. Let’s discuss some prominent ones briefly. 

Eye Strain

When you spend hours in front of screens that emit high-energy blue light, your eyes work harder to focus. 

Blue color scatters more than other colors, creating glare and tiring your eyes faster.

Plus, when sitting in front of screens, you tend to blink less, so your eyes can’t spread the tears properly, which leads to dryness.  

Sleep Problems

When you expose yourself to blue light in the evening, it affects the normal production of the sleep hormone. 

So, if you're having a hard time sleeping on time, blue light might be the culprit 

Worsen Migraines 

Migraines are headaches that may accompany nausea and light sensitivity. Blue light can make them worse. 

Let’s dive deeper. 

Does Blue Light Cause Headaches?

There isn't enough evidence that blue light causes headaches in healthy people. However, long exposures to it can lead to several symptoms such as:

• Eye dryness
• Eye strain
• Blurred vision
• Discomfort

These symptoms can, in turn, trigger tension-type headaches in some people. 

Things like bad posture, reduced blinking, and glare from screens often contribute more to the onset of headaches. 

Why Does Blue Light Worsen Headaches?

Studies show that blue light glasses can worsen headaches, especially migraines. 

Research suggests that exposure to blue light, particularly at a wavelength of about 480 nm, can worsen headaches. 

This is because blue light activates a pathway to your brain, which makes it more sensitive to pain. 

In 2016, researchers studied the impacts of different light colors on people with migraines. The conclusion? 

Blue light worsened the migraines for 80% of the participants.

This suggests that blue light may not cause headaches, but can be the reason for worsening them. 

Note that excessive blue light exposure isn’t the only bad thing here. 

Your posture, dry eyes, and not taking enough breaks from screen time contribute to your headaches. 

What Can You Do to Prevent Blue Light Headaches?

Whether blue light is causing your headaches or worsening them, there are a few things you can do to minimize its impact. 

Wear Blue Light Filtering Glasses

Blue light glasses have special lenses that filter or block blue light. They usually have a yellow or amber tint, depending on how much blue light they block (Amber tints typically block more). 

According to a study, people wearing blue light glasses experienced a reduction in their headaches as compared to people who didn’t wear these glasses. 

So, get a pair of blue light glasses that can prevent at least 90% of the blue light from reaching your eyes. Some blue light glasses also reduce screen glare, potentially alleviating eye strain. 

Check Out Our Blue Light Glasses Collection 

Adjust Your Device Settings

Most devices have a built-in “Night light” or “Blue light filter” feature. Activating this setting should make your screen feel warmer. 

You can set this to turn on automatically in the evening. There are third-party computer apps like f.lux that allow you to customise your display colors. 

Take Regular Breaks

Use the 20-20-20 rule to give your eye muscles regular breaks. After every 20 minutes, focus on anything 20 feet away for about 20 seconds. 

Don't forget to keep blinking during screen time and breaks.  

Improve Your Posture

Poor posture can cause tension in the neck and shoulders, which often leads to headaches. 

If you have a desk job, make sure your screen is at a comfortable eye level. Use a comfortable chair with armrests and back support. 

Keep Your Eyes Moist

While using screens, we tend to blink less, which can make our eyes dry. And dryness can worsen eye strain. 

Practicing the 20-20-20 rule can help keep eye muscles relaxed and distribute tears evenly. You can also use over-the-counter eye drops to keep your eyes moist. 

Frequently Asked Questions

Let’s address some frequently asked questions about the link between blue light and headaches. 

Why Does Blue Light Give Me Headaches?

There’s limited evidence that blue light is the sole cause of headaches, but it can strain your eyes, particularly at 480 nm wavelength, and worsen your headaches. 

How Do You Get Rid of a Blue Light Headache?

Take regular breaks, practice the 20-20-20 rule, wear a good pair of blue light glasses, adjust screen settings, and keep your eyes hydrated. 

How Do You Fix Light-Sensitive Eyes?

Start by wearing sunglasses when outside and blue light glasses in front of screens. Moreover, keep your displays dim, use eye drops, and see an eye doctor to address any underlying causes. 

Why Am I So Sensitive to Blue Light?

Blue light’s high energy overstimulates neural pathways in your eyes, causing discomfort. If you’re sensitive to blue light, it could be because of migraines, dry eyes, or retinal sensitivity. 

Conclusion

We can’t eliminate blue light from our lives; every LED device emits it. Exposure to this high-intensity light can contribute to headaches, especially for people with migraines and light-sensitive eyes. 

If blue light is giving you a headache, here are some practical ways to deal with it:

• Wear blue-light filtering glasses
• Adjust device settings (E.g., turn on night mode on your laptop)
• Improve your posture
• Keep your eyes moist
• Blink more often
• Take regular breaks (Practice the 20-20-20 rule)

If the headache persists after trying these steps, there could be another cause, like vision issues. Visit an eye doctor or physician for expert guidance.