Managing Tech Triggers With Vestibular Migraine or Mal de Debarquement Syndrome

Many people with migraine, vestibular migraine, and mal de debarquement syndrome struggle with the lights and motion of screen time. Are you struggling to work, relax, pay bills, stay connected, or shop online because of your symptoms? Read on for some tips to help you manage your tech triggers.

  1. Try FL-41 or blue-blocking glasses. The blue light from screens can trigger migraine or vestibular symptoms. These glasses filter out harmful wavelengths of light, helping to stave of symptoms and increase screen-light tolerance.
  2. Take breaks. Start with the 20-20-20 rule. Every 20 minutes, look away from the screen at something 20 feet away for 20 seconds. This will provide a break for your eyes and brain.
  3. Change the settings on your devices to reduce brightness and blue light. In display settings, turn down the brightness. Most devices have “Night Mode,” “Night Shift,” or “Night Light” accessibility options to reduce blue light at night. You can alter the settings to have these on during the day as well. Flux is a free program that allows you to control the blue light if your device doesn’t have these features built-in.
  4. Change the settings on your devices to reduce motion. In accessibility settings, turn on reduce motion to help if you have difficulty with scrolling and switching screens.
  5. Keep your distance from screens. Sit at least 20 inches from a computer screen. Sit at least 8 feet from a TV screen.
  6. Use good ergonomics. Screens should be at eye level. Sit in a supportive chair, without wheels, which can increase vertigo and make it difficult to keep a consistent distance and position.

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