Direct answer: Light sensitivity in migraine improves when you control contrast, glare, and sudden transitions instead of trying to stay in darkness all day. A daily light plan reduces spikes and protects function.
Key Takeaways
- Manage brightness transitions, not just brightness level.
- Use stable morning light timing to support circadian stability.
- Combine a light plan with your sleep regularity plan.
- Track symptom intensity and intervention timing in a diary for 2-4 weeks.
Practical Daily Plan
| Moment | Action | Why it helps |
|---|---|---|
| Morning | 10-20 min gentle daylight exposure | Stabilizes sleep-wake rhythm |
| Work blocks | Lower glare, neutral contrast, 2-5 min light breaks | Reduces cumulative sensory load |
| Prodrome | Reduce contrast and noise immediately | Lowers escalation risk |
| Evening | Dim lighting 90 min before sleep | Supports restorative sleep |
What to Log
- Light exposure pattern (stable vs variable)
- Screen discomfort (0-10)
- Photophobia intensity (0-10)
- Any acute steps taken and timing
Use this together with doctor report preparation before follow-up visits.
Sources
For practical in-app workflows, see how HeadYogi works and download HeadYogi.