How To Headache-Proof Your Home

Medically reviewed by Smita Patel, DOMedically reviewed by Smita Patel, DO

Your bedroom may give you a headache if you have bright lights, allergens, or poor air quality in your house. Your bedroom light may flicker, for example, which causes eye strain that can lead to a headache.

"You can considerably cut down on the number of headaches you get by controlling factors such as the lighting and smells," Brian Grosberg, MD, director of the Hartford Healthcare Headache Program in Connecticut, told Health.

Keep in mind that not everyone with a headache will find that these environmental factors are triggers. Here are five different things that may be causing your headaches and simple ways to reduce these potential triggers in your home.

Related: Why Do You Get a Headache at the Same Time Every Day?

1. Bright Lights

At least 39 million people in the United States live with migraine. Overly bright lights at home can be a big problem for many of these people.

The brains of people who have these intense headaches are often extra sensitive to sensory input. The glaring light from bulbs or even sunlight can cause head-splitting pain, Deborah Friedman, MD, a neurologist at the University of Texas Southwestern Medical Center, told Health.

The flickering quality of fluorescent lights can likewise bring on pain, Peter Goadsby, MD, director of the Headache Center at the University of California–San Francisco, told Health. The repetitive flashes of light can strain your eyes, which might trigger a headache.

How To Fix It

There's no perfect lightbulb option. You can try to switch to dim incandescent bulbs, which are generally preferable to halogens and fluorescents because they emit a steadier, more muted light. The lower the wattage, the better.

Another measure you can try is installing dimmers so you can darken a room when you feel a headache coming on, said Dr. Goadsby. Hang blinds or shades to shield you from any streaming sunlight.

2. Hidden Allergens

Research has shown that more than 90% of homes have three or more detectable allergens. These triggers can also lead to headaches if you have seasonal allergies.

Irritants like dust mites (microscopic creatures found in house dust), dander, and mold "inflame the nasal passages, which releases a pain-signaling chemical that can trigger a headache," said Dr. Grosberg. Allergy-related congestion can also cause a painful build-up of pressure in your nasal passages and sinuses.

How To Fix It

Invest in a quality vacuum and an air purifier with HEPA filters to reduce potentially triggering allergens in your home, Jonathan Bernstein, MD, an allergist at the University of Cincinnati, told Health. HEPA filters can remove more than 99% of airborne allergens.

Regularly run a dehumidifier to keep your home's humidity levels between 30% and 50%. This dry zone makes it less likely for dust mites and mold to thrive.

You can also launder bedding weekly in hot water. Slip microfiber allergen-blocking encasements over your pillows, mattress, and box spring, Jackie Eghrari-Sabet, MD, an allergist based in Virginia, told Health.

3. Poor Air Quality and Strong Smells

The air quality inside most homes is worse than it is outside. Levels of about a dozen common pollutants like formaldehyde are two to five times higher indoors, largely because of inadequate ventilation.

People also turn to scented candles and air fresheners to keep their homes smelling "clean." Masking odors with scented candles and air fresheners often makes matters worse. Many of these products contain volatile organic compounds (VOCs). Research has shown that scented candles release various VOCs, including both pleasant aromas and toxic components, both before lighting and when lit.

VOCs are human-made chemicals that are used and produced in the manufacture of paints, pharmaceuticals, and refrigerants. These chemicals irritate the eyes, nose, and throat. VOCs may cause headaches, nausea, and damage to the liver, kidneys, and central nervous system. Some of them can cause cancer.

People with a history of headaches may find that intense aromas may bring on the headache. Dr. Goadsby explained that the aromas can irritate the trigeminal nerve. This nerve runs from your nose to your brain and is responsible for most headaches.

How To Fix It

Try cracking your windows regularly to reduce these potential headache triggers. You can also choose unscented, non-toxic cleaners and throw away products that are a few years old. Their containers can begin to leak, emitting a stink, said Dr. Grosberg.

Pick low-VOC paints and avoid buying furniture made from particleboard. It may release the VOC formaldehyde. Use an air purifier with a carbon filter if you have smells you can't control, like cigarette smoke. This filter traps gas molecules on a bed of activated carbon.

4. Glowing Gadgets

The super bright screens of some glowing laptops and tablets carry the same hazards as bright lights. Their white glow can overstimulate the brain, said Dr. Friedman.

Sitting at the counter or on the sofa hunched over your phone or laptop may bring on muscle-related throbbing. "Having bad posture while you use electronics can crunch the neck muscles, sending pain signals up into the brain, triggering a headache," said Dr. Friedman.

How To Fix It

Adjust the brightness setting on your gadgets so they don't bother you if bright screens are triggering your headaches. Get a glare-reducing filter for your monitor.

Settle into a seat with good back support, and make sure your laptop or tablet is at eye level. "Taking a break every 20 minutes will loosen up the muscles and dramatically reduce the likelihood of getting a headache,"  Alan Hedge, PhD, director of the Cornell Human Factors and Ergonomics Research Laboratory, told Health.

5. Ultrafine Particulate Matter (PM)

Ultrafine particulate matter (PM) is small air particles released when you cook, smoke, or use certain devices like printers and photocopiers. These particles can decrease the air quality in your home, which might trigger a headache.

Research has shown that ultrafine PM can enter the bloodstream when you breathe it in. These particles may cause cell damage and inflammation that can lead to painful conditions.

How To Fix It

You can avoid breathing in ultrafine PM by improving ventilation in your home. Ways to do so include:

• Avoid using gas stoves with ventilation

• Installing air purifiers with HEPA filters

• Not smoking indoors

Related: 6 Reasons Why You Might Get Travel Headaches

A Quick Review

Bright lights, allergens, or poor air quality in your home might be the reason your bedroom gives you a headache. The glowing screens from computers, phones, and tablets can also cause a headache.

You can reduce headaches using methods like changing the lighting in your home or improving ventilation. Opt for incandescent bulbs, for example, instead of flickering fluorescent ones. You may also install air purifiers with HEPA filters, which eliminate allergens.

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