Why Lights Feel Louder with Migraine
- Olivia Orr
- 2 hours ago
- 3 min read
By Olivia Orr, RN, BSN
If you have ever dealt with migraine, then you probably understand that bright lights hurt. Light sensitivity, also called photophobia, is a common migraine symptom. Bright, fluorescent lighting, screens, and sunlight all contribute to this sensitivity. In this article, we will explore why migraine brains are sensitive to light and steps you can take to reduce the pain.
The Science Behind Light Sensitivity
People with migraine have an overly responsive nervous system, meaning the brain processes light and sound more intensely than those who do not experience migraine. It’s a real experience based on how your brain is wired; you're not being dramatic. The majority of people with migraine experience photophobia during a migraine attack, and many experience it between attacks. Certain light causes more pain than others, specifically lights with blue, white, and red wavelengths. Eyes have intrinsically photosensitive retinal ganglion cells (ipRGC), which are believed to cause light sensitivity. These cells send signals from the eyes to two areas of the brain associated with migraine: the thalamus and the trigeminal nucleus caudalis (TNC).
Triggers That Worsen Light Sensitivity
Certain lighting worsens sensitivity. Learning what kind of lighting triggers your migraine episodes is important. Fluorescent and LED lights flicker; even if you can’t visibly see it, your brain is picking up on it. Screens emit blue light, causing eye fatigue and reducing your light tolerance. Shiny surfaces that reflect light, such as metal, water, snow, or light-colored walls, may trigger a migraine episode. Keep a list of which lighting feels painful. If you experience a migraine attack shortly after being exposed to certain types of light, it is probably a trigger, and you should take steps to reduce your exposure.
Create a Light-Friendly Environment
Switch to migraine-friendly bulbs.
Warm, dimmable LEDs, green bulbs, or soft white tones (2700–3000K)
Use FL-41 tinted glasses.
Special rose/ amber filters that block painful wavelengths
Adjust screen settings.
Night mode, blue light filters, or tinted screen covers
Layer your lighting.
Use lamps and indirect light instead of overhead fixtures
Take “light breaks”.
Step into a dim space or close your eyes for 2–3 minutes when overstimulated
Teach your family/friends about light sensitivity & how to help.
Soothe Your Brain
Find enjoyable tools to regulate and calm your nervous system. Use a weighted blanket, breathing exercises, gentle movement, grounding sounds, nature, dim lighting, brimmed hats, green-light therapy, FL-41 glasses, or sunglasses indoors when needed. Keep in mind that using sunglasses and dim lighting at all times can increase light sensitivity, so use them in moderation. Proper nutrition, adequate sleep, exercise, and certain supplements, such as magnesium, may also help support your nervous system.
You’re Not “Too Sensitive”
You’re not too sensitive, but your brain does need specific care. Be your own advocate, and don’t push through situations that may trigger a migraine attack. It’s not worth it. If the grocery store lights are too bright, then order groceries online. Make accommodations as necessary to protect yourself. Track what triggers a migraine episode for you, from food to stress to light: many environmental factors can trigger an attack. Reducing a few may result in less pain overall.
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Assessed and Endorsed by the MedReport Medical Review Board