In today's digital age, screen headaches and migraines have become an all-too-common ailment. Most of us find ourselves glued to our computer screens, smartphones, tablets, or televisions for extended periods, often without realising the toll it takes on our health. Screen headaches manifest as eye strain, dry eyes, and a throbbing pain that disrupts our daily lives. Migraines, on the other hand, often strike with intense severity, causing sensitivity to light and sound, nausea, and even visual disturbances. But is it possible to prevent these debilitating headaches? We spoke to our expert Dr Ravi Shankerji, MBBS, MD, Internal Medicine, Apollo Spectra Hospital, Bangalore, who listed causes and simple yet effective preventive measures to manage this health issue.
What Is Screen Headache?
“Screen headaches usually occur when a person spends a longer time watching computer screens, smartphones, tablets or television screens. On the other hand, migraine headaches are found around one side of the head and are sensitive to light and sound. But based on the screen viewing time the condition may get triggered,” said Dr Shankerji.
Few people may experience visual disturbances, flashes of light or blind spots, difficulty in speaking, and a tingling sensation in the body part before the headache. The symptoms experienced can differ based on how severe the condition is.
“A person may experience nausea, vomiting, double vision, and stiff neck. Severe headaches after sneezing or coughing, feeling exhausted and weak in the body, mood changes, itching eyes, light sensitivity, eye strain, and dry eyes are symptoms of screen headaches”, added Dr Shankerji.
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Causes and Preventive Measures For Headache
Dr Shankerji explained causes and preventive measures for screen headache, as listed below:
Use Of Blue Light Glasses
Continued usage of bright screens for longer duration plays a vital role in migraine headaches. Using bright blue glass acts as a protective shield against the light from the screen and reduces the direct harm it causes.
Screen Protectors and Distance
Always use a screen protector while working on the computer; it will reduce the glare from the computer affecting your eyes. Maintain a distance of 20-25 inches from the screen. Follow the 20-20-20 rule; take a 20-second break to look at something 20 feet away for every 20 minutes. This helps in relaxing the eye muscles and reduces strain.
Screen Brightness
Reduce the brightness of your screen on a computer or phone as prolonged exposure to bright light can lead to dry eyes and irritation, and it will also affect the production of melatonin; a hormone responsible for regulated sleep, overall resulting in poor sleep. Consider wearing lenses or computer screen-resistant glasses to reduce the headache.
According to a 2022 study, to reduce eyestrain, which can trigger screen headaches and migraines, ensure that the lighting in your room, whether natural or artificial, matches the brightness of your monitor. Additionally, position your screen to minimise glare.
Physical Activities
Engage in physical activities like short-distance walking, and reading books, as it will help in reducing the amount of screen and migraine headaches.
Also Read: Dry Eyes And Headaches: Expert Explains The Connection Between The Two
Additional Tips To Follow
- Implementing certain principles, such as maintaining proper sleep patterns, and following stress reduction techniques like yoga, meditation and breathing exercises can lessen the discomfort.
- Consuming leafy green vegetables, citrus fruits like oranges, lemons, grapefruits, and foods rich in zinc, such as eggs plays an essential role in maintaining eye health.
“All these strategies could significantly reduce the occurrence of screen-related headaches and migraines. An individual must visit the ophthalmologist for regular eye check-ups and avail of tailored advice and possible treatments,” added Dr Shankerji.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]