Why Ring Lights Might Be Triggering Your Migraines

If you’ve ever found yourself squinting under a ring light during Zoom calls, makeup tutorials, or content shoots, and then later battling a throbbing headache, you’re not alone. I’ve personally experienced the discomfort—what started as a subtle ache behind the eyes morphed into a full-on migraine by evening. At first, I thought it was just stress, but the more I paid attention, the more I realized the culprit was that so-called “soft glow” from my LED ring light.

Why Ring Lights Might Be Triggering Your Migraines

Ring lights are designed to emit a consistent, bright, and often cold-toned light that reduces shadows. Great for photography, yes. But for migraine sufferers? Not so much. The constant exposure to artificial light, especially one that beams straight at your face, can overstimulate the optic nerve.

It’s All About Light Sensitivity

Many migraineurs (yeah, that’s what we’re called) have a built-in sensitivity to specific types of light. Studies suggest that certain light wavelengths, particularly blue light, can activate the brain’s pain pathways. LED ring lights emit high levels of blue light, which may explain the connection.

• Photophobia – a common migraine symptom where light feels unbearable.
• Visual triggers – flicker, glare, and brightness are known culprits.
• Eye strain – staring into intense light for prolonged periods causes ocular fatigue, which can initiate a migraine episode.

It’s no surprise then that using a ring light during long calls or shoots could be a hidden trigger. I started connecting the dots when I noticed my headaches always followed content filming days.

Recognizing the Symptoms That Follow Light Exposure

When migraines are caused by light, including from ring lights, the symptoms can differ slightly from your typical stress-induced headaches. I personally deal with:

1. Aura-like sensations before the pain begins—sometimes just a flicker in the peripheral vision.
2. Sharp, pulsing pain usually behind the eyes or temples.
3. Nausea that comes out of nowhere, often coupled with a sudden drop in energy.
4. Increased sensitivity to both light and sound after onset.

If this sounds familiar, you might want to dig deeper into migraine aura signs or explore the common migraine warning signs to see how your episodes line up.

Is It Really the Ring Light? How to Tell

I know, blaming the ring light might sound like pointing fingers. But here’s a method I used that worked:

• Keep a migraine diary—note the days you use the light and when migraines hit.
• Try filming without it or using natural lighting for a week. Compare.
• Adjust brightness and color temperature if your ring light allows it.
• Use a light diffuser or bounce light off a wall instead of facing it directly.

After tweaking these factors, my migraines became way less frequent. Coincidence? I think not.

Scientific Backing: Light as a Migraine Catalyst

There’s plenty of research supporting the link between light exposure and migraines. According to ncbi.nlm.nih.gov, light-sensitive neurons in the thalamus respond differently in migraineurs, causing increased pain perception. Another study from aao.org (American Academy of Ophthalmology) highlights how even subtle flicker in LEDs, imperceptible to the naked eye, can exacerbate migraine conditions.

So no, you’re not just imagining it. If you’ve ever wondered, “Why does my head feel like it’s about to split after filming a TikTok?”—the answer could be staring you right in the face. Literally.

How to Protect Yourself Without Ditching Your Ring Light

Content creators, makeup artists, and remote workers—don’t worry. You don’t have to toss your gear. But you do have to make smart tweaks:

• Lower brightness to the minimum usable level.
• Use warmer color temperatures to reduce blue light exposure.
• Position the ring light slightly above or to the side to avoid direct glare.
• Install anti-glare filters or lenses for your eyes.
• Take regular breaks to rest your eyes during long shoots.

And if you’re serious about improving your migraine management overall, you’ll want to dive deeper into migraine triggers and explore your personal patterns. I found that combining lifestyle adjustments with light modifications worked wonders.

Also worth exploring? The broader view of migraines and headaches for even more practical tools and tips.

Alternative Lighting Options That Won’t Wreck Your Brain

After battling ring light-induced migraines for months, I finally started experimenting with different lighting setups. The difference was immediate. Not every setup is migraine-friendly, but there are definitely better options out there.

Softboxes and Diffused Light Panels

Switching to softboxes or using light panels with diffusers creates a broader and softer light source. Unlike ring lights that focus harsh beams directly toward your face, these distribute light evenly around you, reducing glare and flicker.

If you’re into content creation like I am, look into lights that let you adjust both brightness and color temperature. This gives you the freedom to find a “migraine-safe zone” for your eyes without sacrificing visual quality.

Bias Lighting for Screens

Another overlooked trick? Add bias lighting behind your monitor or camera. This reduces the contrast between screen brightness and surrounding space, minimizing eye strain. It’s simple and surprisingly effective—I noticed fewer headaches on editing days.

Curious about how to integrate light-friendly habits into your migraine management routine? Check out light and sound sensitivity with migraines for tips on controlling your environment.

Smart Devices and Tools That Help

If you’re a tech lover like me, you’ll appreciate that there are migraine-specific gadgets that actually make a difference. I’ve tested a few and honestly, some were game changers.

• Cefaly – a neurostimulator for migraine prevention and acute relief. See our deep dive: Cefaly migraine review.
• Nerivio – a smartphone-controlled device you wear on your arm during a migraine episode: Nerivio wearable review.
• Blue-light blocking glasses – They’ve helped me on intense screen days: best blue-light glasses for migraine.

When paired with a migraine tracking app like those mentioned in top migraine tracking apps, you start to build a clearer picture of your personal patterns—and potential flare-ups related to lighting.

Does Screen Time Compound the Issue?

Short answer: yes. A ring light + screen = double trouble. Both expose you to concentrated blue light and visual strain. I’ve found that limiting back-to-back screen time with ring light use is essential.

If I know I’ll be filming for an hour, I plan at least a 30-minute off-screen break right after. Bonus points if you dim surrounding lights and give your eyes real rest.

Also consider ergonomics and distance. I once placed the light way too close—my temples throbbed in under 15 minutes. Now I make sure there’s at least 3 feet of space between the light source and my eyes.

Nutrition and Lifestyle Fixes That Add Up

It’s not always just about the light. When I cleaned up my overall lifestyle—hydration, sleep, nutrition—the migraines became more manageable even on lighting-heavy days.

Here’s what helped me most:

• Drinking more water (dehydration was a stealthy trigger): dehydration and migraines
• Adding magnesium-rich foods (or supplements): magnesium for migraine
• Limiting ultra-processed snacks (some had preservatives that set off my symptoms)
• Consistent sleep—yes, your sleep habits really matter

And surprisingly, movement helped too. Gentle yoga or a short walk after long filming sessions seemed to reset my system.

Who’s at Higher Risk From Light Triggers?

Not everyone reacts the same to light. Some of us are just wired a bit differently. According to aan.com, women are more likely to experience light-triggered migraines, particularly those with hormonal fluctuations.

Others at higher risk include:

• People with silent migraines—no pain, but major visual sensitivity
• Teens navigating hormonal shifts: school-age migraine triggers
• Those with vestibular migraines, where light and movement combine to trigger dizziness

Even if you’ve never had migraines before, prolonged ring light exposure might unlock something dormant. That’s why tracking and early prevention is key.

Need a Deeper Dive Into Migraine Triggers?

If you’re just starting to connect the dots between lifestyle and migraine attacks, you’re not alone. I wish I’d found a guide like this one on migraine triggers when I first began noticing patterns.

Even better? Combine that with a deep understanding of preventive strategies—especially if your job, hobbies, or side hustle includes lights, screens, and extended focus time.

And for a broader view into the complexity of this condition, head to the comprehensive guide on migraines and headaches—you’ll find tools, remedies, and diagnostic insights that really helped me shape a better lifestyle.

Bianca Nala

Bianca Nala is a compassionate Nurse Practitioner with a strong background in primary and respiratory care. As a health writer for Healthusias.com, she combines her clinical expertise with a talent for clear, relatable storytelling to help readers better understand their health. Bianca focuses on topics like asthma, COPD, chronic cough, and overall lung health, aiming to simplify complex medical topics without losing accuracy. Whether she’s treating patients or writing articles, Bianca is driven by a single goal: making quality healthcare knowledge accessible to everyone.