Does Blue Light Cause Headaches? Symptoms and Treatments

Blue light is part of the visible light spectrum. Many people think blue light is emitted primarily from electronics like phones, tablets, and TV screens, but the largest source of blue light is the sun. The amount of blue light emitted by electronic devices is very low and considered safe.

Exposure to blue light can affect sleep quality, alertness, hormone production, mood, and more. Blue light could also contribute to headaches, but other causes may be more likely.

Headaches associated with blue light exposure may be due to blue light’s connection to other factors that can lead to headaches, including light sensitivity, poor sleep quality, and digital eye strain.

Light Sensitivity

Some cases of blue light headache may be due to photophobia, or extreme light sensitivity. Up to 90% of people with migraine, a severe headache disorder, experience light sensitivity. For people with photophobia, being exposed to even normal amounts of blue light, from electronics or the sun, may trigger a migraine attack.

Other colors of light can also trigger headaches. Blue, red, white, and amber lights have all been found to trigger or worsen migraine. Blue light has a reputation for being particularly painful, but that may be because we are exposed to it in greater quantities through screens and artificial light.

Worsened Sleep

Your headaches could also be an indirect result of blue light’s effects on sleep. Blue light affects the sleep-wake cycle by suppressing melatonin, a hormone that helps you fall asleep. This can make you feel less tired. It may make falling and staying asleep more difficult and reduce your overall sleep quality.

Getting a bad night’s rest could then lead to a headache. Research has found that poor sleep quality predicts migraine the following day. So if you stayed awake too late scrolling on your phone before bed, your headaches may be due to the resulting lack of sleep, not necessarily from the blue light from your phone.

Digital Eye Strain

In many cases, blue light headaches may result from digital eye strain. This syndrome involves symptoms like headache, blurry vision, and dry eyes. It results from looking at screens for long periods of time. People also blink less than usual during prolonged screen time.

All of this can add up to eye strain and headaches.

You might have blue light headaches if you experience headache or eye strain symptoms while using or shortly after using electronic devices, or after a bad night’s sleep. Some symptoms to look out for include:

• Tension in your neck, shoulders, and head
• Dull ache, strain, or throbbing sensation behind your eyes
• Eye strain
• Blinking and squinting
• Dry, itchy, burning, or watery eyes
• Blurry vision
• Difficulty refocusing vision from one distance to another
• Sensitivity to bright light

Try limiting your screen time to help with blue light headaches. Focus on proven strategies to reduce digital eye strain. Tips include:

• Avoid screens before bed: Try to avoid using your phone and other screens in the two to three hours before bedtime. This tactic can improve your sleep, relieving headaches related to poor sleep quality.
• Follow the 20-20-20 rule: When using a screen, look away from the screen every 20 minutes. Look at an object 20 feet away for a minimum of 20 seconds.
• Set your work station up for success: Sit about an arm’s length away from your screen, and set your screen height to slightly below your eye line, not above.
• Adjust your screen brightness: Use your device’s settings to match the screen brightness to the room’s lighting. In the evening, set it to night mode.
• Use artificial tears: Consider artificial tear drops if you experience dry eyes.
• Wear sunglasses: Wearing sunglasses outdoors, even if it’s a cloudy day, can help protect you from the sun’s blue light.
• Use green light-emitting bulbs: Green light is less likely than other bands of visible light to cause or worsen migraine. Swapping these light bulbs may help.

Glasses that filter out blue light, called blue light glasses, are widely marketed as helpful for better sleep, less eye strain, and fewer headaches. Evidence is limited on whether they help improve eye strain and sleep quality. There are even some reports of headaches as a side effect. Experts recommend against using blue light glasses.

Consider making an appointment with a healthcare provider if you experience repeated or severe headaches interrupting daily life. Be sure to mention anything that triggers your headaches, including blue light or screen use.

A healthcare provider’s evaluation can help rule out other possible causes of your headaches and get you feeling better.

Blue light may cause headaches in some people who have extreme light sensitivity, or it may indirectly cause headaches by contributing to poor sleep quality. Digital eye strain is another possible cause of headaches related to screen use. This strain is due to the tendency to blink less while staring at screens.