Understanding Sensory Overload and Migraine

Open-plan offices, phone screens, traffic, music in shops, perfume in the lift. Most people barely notice the amount of sensory input in a normal day.

Many people living with migraine notice it very clearly.

Light and sound are part of migraine itself

According to the World Health Organization, migraine attacks are typically accompanied by nausea and sensitivity to light and sound. In other words, sensory sensitivity is not a side issue. For many people, it is one of the most recognisable parts of an attack, and a reason why a dark, quiet room is often the first place they want to be.

NHI.no lists strong sensory impressions among possible triggers, alongside lack of sleep, stress and menstruation. The American Migraine Foundation mentions bright or flickering light and strong smells such as perfume, chemicals and food odours.

Why "too much" can build up

Many people describe sensory overload as something that accumulates. One bright screen is fine. A full day of screens, noise and little rest is different. That is also why it can be hard to point to a single cause: it is often the combination, and the timing, that matters.

Noticing those combinations is easier when you write them down.

A note such as "long day, open office, skipped lunch" next to an attack can reveal more over a few months than any single observation.

Practical adjustments

Light

• Reduce screen brightness and use night mode in the evening.
• Avoid sitting directly under flickering or very bright lights where you can. The American Migraine Foundation suggests sitting near windows instead of under artificial light.
• Sunglasses outdoors can reduce glare on bright days.

Sound

• Earplugs or noise-cancelling headphones can make open offices and public transport easier.
• Plan short quiet breaks during long, noisy days.

Smells

• Choose unscented products at home where possible.
• It is reasonable to ask colleagues to go easy on perfume in shared spaces. Many workplaces already have guidelines.

Talking about it

Sensory sensitivity is invisible to others. Explaining it in concrete terms ("bright light makes it worse, so I prefer this desk") often works better than a general explanation of migraine. Most colleagues and family members want to help; they just need to know how.

Keep track

If you notice that certain environments come up again and again before an attack, write it down and bring it to your next appointment. A simple diary, on paper or in our free SinaVita diary app, makes those conversations more concrete.

Sources

• WHO: Migraine and other headache disorders (fact sheet)
• American Migraine Foundation: Top 10 migraine triggers
• NHI.no: Migrene (oversikt)

This article is general information and does not replace advice from a doctor. If your headaches change, get worse or worry you, talk to your doctor or pharmacist.