Many kids spend hours a day in front of computers, televisions, tablets and smartphones. All this screen time can trigger headaches. Learn about the link between electronic screens and headaches and how you can help your child avoid the problem.
Can Screens Cause Headaches in Kids?
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Screen time and headaches in kids
Too much screen time can lead to digital eyestrain in children as well as adults. Signs of digital eyestrain include:
- Headaches
- Blurry vision
- Dry, itchy eyes
Having poor posture while using electronic devices can also contribute to these headaches.
Reducing screen-related headaches in kids
With children increasingly using screens for schoolwork and connecting with friends, going completely screen-free may be impossible. But limiting screen time can help prevent problems like headaches, as will these tips:
- Head outside. Spending time in natural light supports your child's eye health in general, and outdoor play keeps kids physically active and provides a break from screens. Aim for one to two hours outside a day, weather permitting.
- Follow the 20-20-20 rule. Ophthalmologists recommend this rule of thumb to decrease eyestrain: Every 20 minutes, take a 20-second break from the screen and look at something 20 feet away. Try setting a timer to remind your child to take breaks.
- Keep your distance. The eyes focus more easily on faraway objects than on objects that are close. Have your child stay an arm's length from computers and tablets.
- Adjust the settings. To avoid eyestrain, set the screen's brightness to match the level of light around you. Increasing the contrast may also help. To reduce glare, don't use screens in brightly lit areas. A matte screen filter can also lessen glare.
- Don't forget to blink. People blink less often while using screens, which can lead to dry eyes. If your child shows signs of dry eyes – such as rubbing, red eyes and complaining of eye discomfort – remind them to blink often. Artificial tear drops can also help.
Better sleep with less screen time
Headaches aren't the only problem. Too much time spent with electronic devices can lead to sleep issues.
The blue light emitted by screens can disrupt the sleep/wake cycle and confuse the brain into thinking it's daytime long after the sun has set, causing lack of sleep. To protect your child's sleep, make sure they turn off all devices at least one hour before bedtime. Keeping screens out of your child's bedroom can help them avoid the temptation to break this rule.
Other headache causes and when to see a doctor
Headaches are common and affect people of all ages, including kids. They may occur on their own or as a symptom of another condition, such as a cold, sinus infection or head injury, as well as from too much screen time. Although most headaches are harmless and pass quickly, some should be evaluated by a doctor.
To learn more about different types of childhood headaches, their causes and when your child should see a doctor, please read our article on headaches.
UCSF Benioff Children's Hospitals medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your child's doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your child's provider.