Migraines can be debilitating, making even simple tasks like working on a laptop feel impossible. The throbbing pain, nausea, and sensitivity to light and sound can make focusing on a screen a nightmare. If you’re struggling to work through a migraine, these practical tips, based on firsthand experience, can help make it more bearable.
1. Manage External Light Sources
Light sensitivity, or photophobia, is a common migraine symptom. Managing light exposure is crucial for reducing migraine pain. This includes minimizing ambient light and controlling the direction of light sources. Ideally, light should be diffused and hit both sides of the head evenly, or be directed towards the less sensitive side.
Incandescent light bulb Soft lighting, such as from an incandescent bulb, can be less irritating during a migraine.
While sufficient light is needed to see the keyboard, certain types of artificial light can exacerbate migraines. Flickering fluorescent and LED lights can be particularly troublesome. Incandescent bulbs, though less energy-efficient, offer a steadier light source and can be a better option for migraine sufferers. They are available online through retailers like Amazon.
2. Adjust Screen Brightness
A significant light source comes from your laptop screen. Lowering the screen brightness can provide considerable relief. In Windows, navigate to Settings > System > Display to adjust the brightness slider. Find a level that’s comfortable for your eyes while still allowing you to see the text and images clearly.
Windows 11 settings display night light Adjusting screen brightness in Windows settings.
The optimal brightness level will vary depending on individual sensitivity.
3. Activate Windows Night Light
Windows Night Light feature reduces the amount of blue light emitted from your screen. Blue light is known to trigger and worsen migraines, as well as disrupt sleep patterns. Access Night Light through Settings > System > Display > Night Light. Use the strength slider to customize the level of blue light reduction.
When you select the slider next to Schedule night light, you can choose to set custom hours by pushing the bubble next to set hours. Just click the numbers and am or pm to change the times. Enabling and adjusting Windows Night Light settings.
While reducing blue light may give your screen a yellowish tint, the relief it provides can be significant. Some laptops, like Samsung’s Galaxy Book3 and Book4 series, feature AMOLED displays that naturally filter blue light. Remember to also enable this feature on your phone.
4. Increase Text Size
Minimizing eye strain is essential during a migraine. Enlarging the text on your screen can make reading easier and more comfortable, even if you wear glasses. Adjust the text size in Windows through Settings > Accessibility > Text size.
Windows settings increasing text size Increasing text size in Windows accessibility settings.
You can also adjust the overall scaling of display elements (text and UI) within Settings > System > Display. Stick to the predefined scaling options to avoid distorting the UI to a point where it becomes difficult to navigate.
5. Consider Green-Lensed Glasses
Green-lensed glasses, such as MigraLens, have shown promise in alleviating migraine symptoms. Research suggests that exposure to a narrow band of green light can significantly reduce light sensitivity and headache severity.
While individual experiences may vary, anecdotal evidence suggests that these specialized glasses can provide substantial relief. They can be worn over prescription glasses and offer a comforting “blanket for the brain” effect.
6. Minimize Sound
Auditory sensitivity is another common migraine symptom. Reducing or eliminating sound exposure can help manage migraine pain. Lower the volume or mute your laptop and surrounding environment as much as possible.
7. Take Breaks
When a migraine hits, sometimes the best course of action is to rest. If possible, take breaks and lie down in a dark, quiet room to allow your brain to recover.
If taking a break isn’t feasible, implementing the tips above can make working through a migraine more manageable. While they won’t necessarily eliminate the migraine entirely, they can provide much-needed relief and help you get through the day.
