Screens dominate nearly every part of our day—whether for work, entertainment, or socialising.
With this rise in screen time, many people report frequent headaches. But does a digital detox genuinely relieve headaches, or is it just another health fad?
G’day, I’m Kevin Go, a headache clinician at Brisbane Headache and Migraine Clinic in Spring Hill, with a keen interest in treating all types of headaches and migraines.
Today, let’s delve into something increasingly common in our tech-driven world—headaches caused by excessive screen time.
Let’s explore the science behind screen exposure and headache relief.
The Connection Between Screen Time and Headaches
Extended screen use contributes to headaches in several ways:
- Eye Strain (Digital Eye Strain or Computer Vision Syndrome):
- Staring at screens for long periods causes eye fatigue, dryness, and discomfort, which can trigger headaches.
- Blue light emitted from screens may disrupt sleep and increase susceptibility to migraines.
- Staring at screens for long periods causes eye fatigue, dryness, and discomfort, which can trigger headaches.
- Postural Strain:
- Prolonged screen use often leads to a forward head posture, straining the neck and shoulders.
- This muscular tension can be a significant headache trigger.
- Mental Overload and Stress:
- Constant digital notifications, social media scrolling, and work demands can heighten stress levels.
- Stress-related tension headaches are common in those overwhelmed by digital stimuli.
How a Digital Detox Can Assist
Cutting down screen time can notably reduce both the frequency and intensity of headaches by:
- Reducing Eye Strain: Taking regular breaks allows your eyes to rest and recover.
- Improving Posture: Less screen time means fewer hours spent hunched over devices, easing neck and shoulder tension.
- Lowering Stress Levels: Stepping away from notifications and digital overload can alleviate mental fatigue.
- Enhancing Sleep Quality: Less exposure to blue light before bed promotes better sleep, reducing morning headaches.
- Encouraging Physical Activity: Less screen time often leads to more movement, improving circulation and reducing headache triggers.
Practical Steps for a Digital Detox
If you suspect screen time is contributing to your headaches, try these strategies:
- Follow the 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain.
- Schedule Screen-Free Breaks: Take regular breaks to stretch and reset your posture.
- Adjust Screen Settings: Use blue light filters, increase text size, and adjust brightness to minimise strain.
- Limit Screen Use Before Bed: Reduce screen exposure at least an hour before sleep to improve rest quality.
- Engage in Offline Activities: Replace screen time with reading, exercise, or socialising to give your eyes and brain a break.
When to Seek Assistance
If headaches persist despite reducing screen time, consider consulting a healthcare professional.
A headache expert can:
- Identify and treat the underlying causes of your headaches.
- Assess posture and muscle imbalances contributing to headaches.
- Provide tailored exercises to relieve tension-related headaches.
- Offer advice on ergonomic setups for better screen-related posture.
Start Your Digital Detox
If frequent headaches are an issue and screen time seems a likely culprit, try these three simple steps:
- Begin a Digital Detox Challenge: Set daily goals for screen-free time and track your progress.
- Optimise Your Screen Habits: Use the 20-20-20 rule and adjust screen settings for comfortable viewing.
- Arrange an Assessment with a Specialist: Seek expert advice on posture and strategies for preventing headaches.
A digital detox isn’t about completely abandoning screens—it’s about finding a healthier balance.
By making small adjustments, you can reduce screen-related headaches and improve your overall well-being.
Not getting any relief from self-management strategies? Book an appointment today to take the next step in managing your headaches effectively.
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References
Falkenberg, H.K., Johansen, T.R. and Thorud, H.-M.S. (2020) ‘Headache, eyestrain, and musculoskeletal symptoms in relation to smartphone and tablet use in healthy adolescents’, Scandinavian Journal of Optometry and Visual Science, 13(2), pp. 8–14.
Lipton, R.B. et al. (2023) ‘Narrow band Green Light Effects on headache, photophobia, sleep, and anxiety among migraine patients: An open-label study conducted online using daily headache diary’, Frontiers in Neurology, 14.
Montagni, I. et al. (2016) ‘Screen time exposure and reporting of headaches in young adults: A cross-sectional study’, Cephalalgia, 36(11), pp. 1020–1027.
