shutterstock_1071713240-1.jpegThis blog is part of a three-part series discussing migraines and headaches in children. In this series, we’ll help you recognize the signs of migraines in children, understand common triggers, and share practical tips to prevent and manage headache pain. Whether your child occasionally complains of headaches or deals with frequent migraines, these blogs are here to guide you.

Does your child frequently complain about headaches after spending time on screens? With technology becoming a bigger part of our daily lives, it’s no surprise that screen time might be linked to some health concerns. For many children, excessive screen use or prolonged exposure to electronic devices could be contributing to their headaches or migraines. Understanding this connection is the first step to helping your child feel better.

At Capital Area Pediatrics, we specialize in providing expert pediatric care to families across Northern Virginia. Our team is dedicated to ensuring your child’s health and well-being in every way possible, including managing and preventing headaches and migraines. Whether you’re seeking answers or practical solutions, we’re here to help. Schedule an appointment with us today and partner with a trusted pediatric care provider committed to your child’s health.

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Read on to learn more about recognizing the signs of migraines in children and understanding how technology might be playing a role.

What Is a Migraine?

Migraines are more than just headaches. They are a neurological condition that can cause significant discomfort and disruption to a child’s daily life. While pediatric migraine symptoms vary from child to child, they often involve moderate to severe head pain, typically described as throbbing or pulsating, but that's not the only symptom.

In children, migraines may also include:

  • Sensitivity to light, sound, or smells
  • Nausea or vomiting
  • Dizziness or blurred vision
  • Fatigue or mood changes before or after the headache
  • A strong desire to lie down in a quiet, dark space

Some children also experience what’s known as a migraine aura (temporary sensory disturbances like seeing flashing lights, zigzag patterns, or feeling tingling sensations) just before the headache begins.

Migraines can last anywhere from a few hours to several days. Even after the headache has passed, many children feel drained or irritable. Approximately 11% of children and adolescents experience migraines, though many go undiagnosed due to the variety of symptoms and how children describe them.

If your child is having recurring headaches, particularly those accompanied by the symptoms listed above, it's time to speak with your CAP pediatrician.

Can Screen Time Really Trigger Migraines in Children?

If your child tends to get headaches after a long stretch of screen time, you're not imagining things. Screens can play a real role in triggering migraines, and for many kids, that’s exactly what’s happening.

One big factor is blue light. Phones, tablets, laptops, and TVs all give off blue light, which can affect the brain in ways that make some children more sensitive to light—and more likely to develop a headache. Experts at the Cleveland Clinic explain that this kind of light exposure can overstimulate the brain and act as a migraine trigger, especially for children who are already prone to migraine headaches.

But that’s not the only reason screen time can lead to discomfort. Kids often sit oddly when they’re watching videos or playing games, whether that be hunched over a tablet, leaning forward toward a phone, or lounging on the couch with a screen in their lap. Poor posture over time can lead to tension in the neck and shoulders, which can turn into headaches that feel a lot like migraines. Even gaming itself, because of its intensity and nonstop focus, can be a factor for some kids.

Screen use can also mess with your child’s sleep schedule, especially if they’re on devices late at night. And when kids don’t get enough rest, their risk of headaches and migraines goes up. Lack of sleep is a common migraine trigger, and screens can make it harder to fall asleep or stay asleep.

In short, screen time can absolutely contribute to migraines in children. Not every headache is screen-related, but if your child’s symptoms seem to follow device use, it’s worth paying attention. A few small changes could make a big difference in how they feel.

How Much Screen Time Is Too Much?

While some screen use is often necessary for school and communication, the key is in how much time is spent on recreational screens—like gaming, streaming, or scrolling—and what that use replaces. The CDC also reports that most U.S. teens spend over four hours a day on recreational screen use, not including school time. That adds up quickly and can make it harder for kids to recognize when their bodies need rest or movement.

There’s no one-size-fits-all answer to how much screen time is “too much,” but there are guidelines to help families find a healthy balance. Screen time recommendations vary by age and type of use; here’s a quick breakdown of what’s considered appropriate:

  • Under 18 months: Avoid screen time altogether, except for video chatting.
  • 18–24 months: Limited, high-quality programming with an adult present to help interpret the content.
  • Ages 2–5: No more than one hour per day of high-quality screen time, co-viewed with a caregiver.
  • Ages 6 and up: Consistent limits that ensure screen time does not interfere with sleep, physical activity, or other healthy behaviors.

If you’re not sure whether your child’s screen time is within a healthy range, consider keeping a simple log for a few days. It can be eye-opening and a great first step in making small changes that support both their physical and mental well-being.

Tips to Reduce Screen-Triggered Migraine Symptoms

If your child’s headaches seem to be tied to screen time, the good news is that a few simple changes can make a big difference. These tips can help reduce the physical strain and overstimulation that often contribute to screen-related migraines:

  • Follow the 20-20-20 Rule: Encourage your child to take a break every 20 minutes by looking at something 20 feet away for at least 20 seconds. It’s an easy way to reduce eye strain during homework or gaming.
  • Use Blue Light Filters: Most phones, tablets, and computers now have built-in blue light reduction settings. Turning these on—or using blue light–blocking glasses—can lessen overstimulation that may trigger a migraine.
  • Improve the Lighting: Screens are harder on the eyes when used in dim or overly bright lighting. Aim for soft, even lighting in the room, and avoid using screens in total darkness.
  • Take Regular Breaks: Breaks aren’t just good for the eyes—they’re also helpful for rest and movement. Encourage your child to get up, stretch, or do something active between screen-based tasks.
  • Prioritize Sleep and Hydration: Make sure screens are off at least one hour before bed, and encourage your child to drink water regularly—both are important for preventing migraines.

Create a Personalized Family Media Plan

The Family Media Plan tool from the American Academy of Pediatrics is a free, easy-to-use resource that helps families set clear expectations around screen time—customized to your child’s age and your family’s routine.

With this tool, you can create a plan that includes:

  • Screen-free zones, like bedrooms or dining areas.
  • Screen-free times, such as during meals, family time, or homework.
  • Device curfews and overnight charging rules.
  • Co-viewing and co-playing strategies to encourage shared screen time.
  • Digital safety guidelines, like reviewing privacy settings and discussing what to do if your child sees something uncomfortable online.
  • Offline activity goals, such as outdoor play, hobbies, or reading.

Taking a few minutes to build a personalized media plan can reduce screen-related migraines and make expectations clear and consistent for everyone in your household.

When to Talk to Your Pediatrician

Occasional headaches are common in kids, but if your child’s headaches are becoming more frequent, more intense, or are starting to interfere with school, sleep, or daily life, it’s time to check in with your pediatrician.

Here are a few signs that a headache might need medical attention:

  • Headaches that happen more than once a week
  • Pain that lasts several hours or returns quickly after it fades
  • Headaches that come with nausea, vomiting, or sensitivity to light and sound
  • Difficulty concentrating, vision changes, or dizziness
  • A noticeable change in your child’s mood, energy level, or sleep habits
  • Headaches that wake your child up at night or are worse in the morning

You should also reach out if you’re simply unsure about what’s normal or how to help. At Capital Area Pediatrics, we’re here to support families at every stage. Our team can help determine whether your child’s headaches are migraines, screen-related, or part of a larger health concern, and we’ll work with you to create a care plan that fits your child’s needs.

There’s no need to wait for your next well visit. If something doesn’t feel right, we’re here to help! You can schedule an appointment with your regular provider at your primary Capital Area Pediatrics location, or you can visit our specialty Headache Clinic at our Vienna location. Please click here for more information about our specialty clinics.

Finding Relief Starts with Small Changes

With a few small adjustments to your child’s screen habits, you may be able to significantly reduce the frequency and severity of their symptoms—but you don’t have to figure it out on your own. At Capital Area Pediatrics, we understand how headaches and migraines can affect every part of a child’s day, from school to play to sleep. Our team is here to help you identify triggers, rule out more serious concerns, and create a plan to support your child’s health and comfort.

If your child is struggling with frequent headaches or migraines, schedule an appointment with your Capital Area Pediatrics pediatrician today. Together, we’ll work to find answers and help your child feel their best.

Frequently Asked Questions

What is the difference between a regular headache and a migraine?

While tension headaches tend to cause dull, mild discomfort, migraines in children often involve more severe, throbbing head pain, sensitivity to light or sound, nausea, or even visual changes. If your child has these symptoms regularly, it's time to talk to your pediatrician.

Are migraines common in kids?

It's estimated that up to 11% of children and adolescents experience migraines. The good news is that treating pediatric migraines early can help reduce their frequency and impact on your child’s daily life.

Can migraines run in families?

If you or a close relative has a history of migraines, your child may be more likely to experience them as well. Let your pediatrician know if you have a family history of migraines when discussing your child’s symptoms.

What are some common migraine triggers in kids?

Migraine triggers can vary, but common ones include skipped meals, dehydration, stress, changes in sleep, certain foods, bright lights, and yes—too much screen time. Keeping a headache diary can help track patterns and identify what may be causing your child’s symptoms.

What should I do if my child’s migraines don’t improve with lifestyle changes?

If reducing screen time, improving sleep, and managing diet haven’t helped, your child may need a more structured treatment plan. Your pediatrician may recommend prescription medications, supplements, or a referral to a specialist for further evaluation and support.