How to stop headaches from computer screens

How to stop headaches from computer screens

Occasionally, it appears that everything we do involves a screen device.

You spend your mornings scrolling through your phone for the latest news. You sit at your computer all day while working, and then it's back to your phone to look up your social media timeline and finally you watch an episode or two of your favourite show.

We spend so much time looking at screens that it begs the question: Could too much screen time be the source of your headaches?

Screen headaches and migraine episodes can really impact your personal and professional life. Not only do they limit your ability to complete work tasks, but the throbbing pain can also interfere with social obligations and time with friends and family.

Can you get a headache from looking at screens?

Eye strain occurs when your eyes become tired after intensely using them for extended periods of time, such as when looking at computer and device screens. In fact, it only takes about two hours of staring at a screen to cause eye strain.

There is glare when you stare at a screen, you blink less, and it always appears to be either too bright or not bright enough. And, really, how close should you be to your screen?

Our digital devices emit a lot of blue light, which has an effect on eye health and sleep, so reducing blue light with options like blue light filters for laptop screens is a good idea. Blue light can strain the eyes, disrupt sleep, and even cause cancer.

What is blue light?

Blue light is one of the colours that make up white light or visible light. Have you ever noticed that your eyes become tired after spending too much time in front of the computer? Sure, because you’re the one who has to deal with the headaches, super dry eyes and the occasional blurred vision. 

While eye fatigue and sleep problems are the most commonly reported issues, blue light exposure has been linked to a variety of other headache related  issues. This is why, below, we’ve endeavoured to outline everything you need to know regarding blue light and headaches. 

All of these blue light effects make it challenging for your eyes to handle staring at a screen. And while eye strain isn't a serious condition, it is uncomfortable and can lead to annoying symptoms, including those headaches you may be experiencing.

Can blue light cause headaches?

Digital eye strain (DES) is a group of symptoms caused by prolonged use of digital devices. Among the symptoms are:

  • headache
  • sore or tired eyes
  • shoulder pain
  • blurry vision
  • neck pain
  • sensitivity to light
  • dry eyes

While eye strain is annoying, it is usually not a serious condition. However, it can cause headaches and impair your ability to concentrate. Furthermore, excessive screen time can have a negative impact on both your sleep quality and your mood.

This means that if you find yourself staring at screens more than usual, it's important to rest your eyes and take preventive measures to help avoid eye strain.

Tips on how to avoid headaches caused by computer screens


Now that you know why excess screen time may be the cause of those pesky headaches, follow these tips to ensure your eyes are getting enough rest:

  • Follow the 20-20-20 rule, take a 20-second break every 20 minutes to look at something or someone 20 feet away. If you've been staring at a screen for more than two hours, consider taking a 15-minute break.
  • Take a break from your devices. We understand how difficult it is, but consider putting your device down and doing something else you enjoy, such as reading a book or cooking your favourite meal. This is especially important if you work all day on a computer. This is especially important if you work all day on a computer.
  • Consider dimming the lights if you're working on a computer to avoid glare. If you're reading or working on your computer, position the light behind you and away from your face.
  • Maintain proper ergonomics. Maintain a neutral spine by properly positioning your keyboard, monitor, and mouse. Check that the centre of your monitor is four to five inches below your eye level and approximately 20 inches away from your face. Your mouse and keyboard should be at a height that allows your shoulders to relax, and you should avoid resting your hands on your keyboard or mouse.
  • On your digital devices, use blue light filtering screen protectors; this is one of the best and most effective methods of filtering out blue light. They are capable of blocking 90-100 percent of all blue light emitted by a screen. Furthermore, they are frequently made with an anti-glare coating, which is designed to eliminate text and image distortion, which causes eye strain.
  • Consider new eyewear that filters out blue light, blue light blocking glasses are designed in the same way as screen filters to protect your eyes. They include anti-glare coating as well as protective tints. It is recommended that you apply them 3-4 hours before going to bed to maintain high melatonin levels.


As you may have noticed, there are numerous methods for reducing headaches caused by blue light exposure. You simply need to find the one that is most convenient and effective for you, but whatever you choose, Ocushield will be there for you every step of the way. Explore our website to learn everything you need to know about avoiding blue light headaches.

How we reviewed this article:

Ocushield has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version
August 05, 2022

1 comment

  • tom

    Well actually I personly think turning on night light settings having blue light blocker screen protector and blue light glasses and blue light protector case will actually prevent almost every possible way of getting a headache

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