Practical Strategies To Manage Light & Glare

Photophobia, light avoidance or light-generated head or eye discomfort¹, is a common feature of many conditions, including traumatic brain injury and migraines². Many people find photophobia difficult to manage, and migraine photophobia has been associated with disability and decreased work productivity³. In a recent online migraine survey, the majority of respondents identified photophobia as their most bothersome symptom⁴. This blog will explore practical light and glare management strategies that can be easily incorporated into an indoor environment. Strategies involving visual filters and computer accessibility features will be addressed in a future blog.  

‍

1.  Examine the lights in your environment

Are they adjustable? If not, consider purchasing lamps or overhead fixtures with dimmable features. This will give you the flexibility to decrease light intensity on bright days and increase it on dull days or when you’re engaged in more visually-demanding tasks. Another strategy is to use a torchiere or “up” lamp, that directs light to the ceiling and reflects a softer-intensity light downwards. If light scatter is an issue, use lamps with solid (not translucent) shades, and consider lamps with gooseneck arms that focus light directly onto your work and away from your eyes. Try to eliminate bright light in your field of view and ensure that all lighting within your field of view is at approximately the same intensity⁵. 

‍

2.  Examine the bulbs in your environment

The flicker from overhead fluorescent lights has been associated with increased migraines⁶. If your work environment has this type of lighting, see if a light diffuser or filter can be installed. If not, consider removing the bulbs above your work area and replacing them with floor and/or desk lamps.

‍

The colour temperature of bulbs is represented by the Kelvin (K) scale. Higher Kelvin ratings reflect bulbs that are cooler (or bluer) while lower Kelvin ratings reflect bulbs that are warmer (or yellower)^7,8. Several of my clients report feeling more comfortable in warmer light (~2700K) than in cooler light (~5000K). Experiment with different Kelvin levels to see what works best for you. Some specialty light manufacturers offer products with built-in bulbs. Stella Lighting has products with warm (2800K), natural (4000K), and cool white (5500K) light in the same unit, allowing the user to move between colour temperatures with the push of a button⁹. Lastly, a general rule regarding bulbs is to choose frosted bulbs over clear bulbs as they may be better tolerated. 

‍

3.  Miscellaneous Tips

• Use blinds to block external light or redirect it away from your eyes^5,10.  
• Cover shiny work surfaces and walls or use matte finishes^5,10.
• Sit at a right angle to a window when using a computer^5,10.
• Reduce monitor brightness and increase contrast.
• Tilt the monitor slightly downwards to avoid screen glare from overhead lights¹⁰.
• Maintain screen cleanliness; even a thin layer of dust can contribute to glare¹⁰.
• Try using built-in screen filters on a full-time basis (e.g. Mac’s Night Shift¹¹ or Windows’ Night Light¹²). These are generally intended to block blue light in the evening to protect sleep. However, some of my clients report increased visual comfort with day time use. There are also several commercially available screen filter software programs. Explore what works best for you.  
• Remember to use the 20-20-20 rule:  for every 20 minutes of screen use, take a 20-second break, and look to a distant point (up to 20 feet away).  
• Get regular eye check-ups. Dry eyes and other eye disorders can contribute to light sensitivity¹.  

‍

References

1. Digre KB, Brennan KC. Shedding light on photophobia. J Neuroophthalmol.  2012; 32(1): 68-81.
2. Wu Y, Hallett M. Photophobia in neurologic disorders. Translational Neurodegeneration. 2017; 6:26. doi:  10.1186/s40035-017-0095-3.
3. Leibovit-Reiben Z, Dumkreiger G, Dodick DW, Digre K, Chong CD, Trivedi M et al. Photophobia contributes to migraine-associated work productivity: Results from the American Registry for Migraine Research (ARMR).  J Neuroophthal. 2023 Aug 14. doi: 10.1097/WNO.0000000000001967. Epub ahead of print.
4. Sagar M, Singh P, Reed ML, Fanning K, Schwedt TJ, Dodick DW, et al. Most bothersome symptom in persons with migraine: Results from the Migraine in America Symptoms and Treatment (MAST) Study. Headache. 2020; 6(2): 416-429.
5. Sheedy JE. Office lighting for computer use. In: Anshel J ed. Visual Ergonomic Handbook.  CRC Press; 2005. p 37-51.
6. Wilkins AJ, Nimmo-Smith I, Slater A, Bedocs L. Fluorescent lighting, headaches and eye strain.  Light Res Techol 1989; 21:11-18.  
7. Hawks LK, Peterson C. Lighting. 2005. All Current Publications. Paper 523. Accessed March 15, 2024. https://digitalcommons.usu.edu/extension_curall/523.
8. Westinghouse Electric Corporation. Understanding Color Temperature:  Create ambience with light. Westinghouselighting.com. 2024. Accessed March 30, 2024. www.westinghouselighting.com/color-temperature.aspx.
9. Stellalighting.com
10. Occupational Safety and Health Administration.Workstation Environment. In: Computer Workstations eTool. osha.gov. Accessed March 26, 2024. https://www.osha.gov/etools/computer-workstations/workstation-environment.
11. Apple Inc. Use night shift on your Mac. apple.com. Accessed April 3, 2024. support.apple.com/en-us/102191.
12. Microsoft Corporation. Set your display for night-time in Windows. Accessed April 4, 2024. support.microsoft.com/en-us/windows/set-your-display-for-night-time-in-windows-18fe903a-e0a1-8326-4c68-fd23d7aaf136.