How Light Color Can Help Migraines & Headaches

Migraines and headaches can be debilitating, disrupting daily life and productivity. While various factors trigger these conditions, lighting often plays a crucial role. Interestingly, the color of light can significantly impact the severity and frequency of headaches and migraines. 

In this blog post, we’ll explore how different light colors affect headaches and migraines and provide practical tips on choosing the right lighting to alleviate these conditions.

Understanding Migraines and Headaches

Before diving into the specifics of light color, it’s essential to understand the nature of migraines and headaches.


Migraines are severe, recurring headaches often accompanied by nausea, sensitivity to light and sound, and visual disturbances known as auras. They can last from a few hours to several days, significantly impacting the quality of life.


Headaches, on the other hand, are more common and less severe than migraines. They can result from various causes, including stress, dehydration, eye strain, and exposure to bright lights.

The Impact of Light Color on Migraines and Headaches

Light sensitivity, or photophobia, is a common symptom among migraine sufferers. Certain light conditions can trigger or exacerbate headaches and migraines. This sensitivity is due to the way light affects the brain and nervous system.

Why Light Sensitivity Occurs

When light enters the eyes, it stimulates the photoreceptors in the retina. For individuals with migraines, this stimulation can be overwhelming, leading to increased pain and discomfort. The brain’s visual cortex becomes hyper-excitable, and even normal levels of light can cause pain.

The Role of Light Color

Not all light is equal when it comes to triggering migraines and headaches. The color, or wavelength, of light can have different effects on the brain. Here’s how various light colors can impact headaches and migraines:

Blue Light

Blue light, commonly emitted by screens and fluorescent lighting, is notorious for exacerbating migraines and headaches. This is because blue light has a short wavelength, which can penetrate the eye more deeply and cause more strain.

White Light

White light, especially when it’s bright and harsh, can also be a significant trigger. It is often encountered in office settings and can contribute to eye strain and headaches.

Green Light

Recent studies have shown that green light may have the potential to reduce migraine pain. Unlike blue and white light, green light has a longer wavelength, which seems to be less irritating to migraine sufferers.

Red Light

Red light is typically less intense and is often used in settings to promote relaxation. While it is generally considered to be less of a trigger compared to blue and white light, its impact can vary among individuals.

Scientific Studies on Light Color and Migraines

Several scientific studies have explored the relationship between light color and migraines. These studies provide valuable insights into how altering light color can help mitigate migraine symptoms.

Study on Green Light

A study conducted by researchers at Harvard Medical School found that green light exposure reduced migraine intensity by 20%. Participants in the study reported fewer headaches and less discomfort when exposed to green light compared to other colors.

Blue Light and Digital Eye Strain

Another study focused on the impact of blue light from digital screens. It found that reducing blue light exposure, especially in the evening, can significantly decrease the frequency and severity of migraines. This is due to the fact that blue light can disrupt the circadian rhythm and increase eye strain.

Practical Tips for Using Light Color to Alleviate Migraines and Headaches

Understanding the impact of light color on migraines and headaches is just the first step. Here are some practical tips for using this knowledge to your advantage:

1. Use Green Light Therapy

Consider incorporating green light therapy into your daily routine. There are specific green light therapy lamps available that can help reduce migraine symptoms. Using these lamps for a short period each day may provide relief.

2. Reduce Blue Light Exposure

Limit your exposure to blue light, especially in the evenings. This can be done by using blue light filters on digital devices or wearing blue light-blocking glasses. Additionally, many modern devices have built-in settings to reduce blue light emission.

3. Opt for Soft, Warm Lighting

Choose lighting solutions that emit soft, warm light rather than harsh, white light. LED lights with adjustable color temperatures are a great option, allowing you to customize the light to your comfort.

4. Create a Migraine-Friendly Environment

Design your living and working spaces to minimize light triggers. This could involve using blackout curtains to control natural light, installing dimmer switches, and avoiding direct overhead lighting.

5. Take Regular Breaks

If you work in an environment with bright lights or spend long hours in front of screens, ensure you take regular breaks. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.

6. Consult with a Specialist

If migraines and headaches persist, consult with a healthcare provider or a specialist in light therapy. They can provide personalized recommendations and possibly suggest therapeutic interventions tailored to your needs.

Control your home lighting and potentially help your headaches.

Migraines and headaches are common ailments that can significantly disrupt daily life. While many factors contribute to these conditions, the color of light you are exposed to plays a crucial role. By understanding the impact of different light colors and making informed choices about your lighting environment, you can potentially reduce the frequency and severity of migraines and headaches.

By taking proactive steps to manage your light exposure, you can create a healthier, more comfortable living and working environment, ultimately improving your overall well-being.