4 Ways Sensory Overload Can Cause Migraines (and 9 Tips for Dealing with Them)

Sensory overload is the overstimulation of the body's senses from the surrounding environment. This can be a challenge for people living with migraine - and a major trigger.

This overwhelming feeling of "too much" can come from too many screens or too much screen time, loud noises, bright lights, crowded rooms, strong odors, or touch. People with migraine are often impacted by sensory issues due to their increased sensitivity to external stimuli.

Symptoms associated with sensory overload include:

• loss of focus
• becoming overexcited
• muscle tension
• difficulty concentrating
• fatigue
• sleeplessness
• avoiding touching or being touched
• covering ears to drown out loud noises
• irritation to different textures
• fidgeting or restlessness
• dizziness

People with migraines may experience hypersensitivity in different ways, such as:

• Photophobia: sensitivity to bright light. Blue light from computer screens and other devices, fluorescent lights, natural sunlight, strobe lights, neon lights, etc., can all trigger photophobia.
• Phonophobia: sensitivity to loud sounds, crowded rooms, music or theater venues, movie theaters, loud conversations, traffic
• Hyperosmia and osmophobia. Sensitivity and intolerance toward strong odors and smells: perfumes, air fresheners, car exhaust fumes, paint, harsh chemicals, cleansers, cigarette/cigar/pipe smoke
• Allodynia: feeling pain from stimuli that wouldn’t usually cause pain, such as brushing your hair or wearing clothing

Avoiding unpleasant sensory sensations 24/7 is impossible, but there are ways you can reduce their impact on you and your migraine. Since sensory overload can feel like the triggers that bring on migraine, using your coping skills should help manage the symptoms associated with both.

I experience sensory overload daily, but there are things I can do to reduce the effect it has on my body. Here are some personal and practical tips that may help you.

Photophobia

My eyes are extremely sensitive to bright lights, especially fluorescent lights and the flickering of the television screen. Exposure to these stimuli can cause eye pain, concentration issues, dizziness, and fatigue.

1. Invest in some indoor tinted eyewear…

Artificial light sources are more of an issue for me than natural sunlight, so I invested in a pair of indoor precision tinted eyeglasses. These glasses have a special tint called FL-41 that blocks out the harmful (and painful) wavelengths emitted from artificial and harsh light.

I wear them whenever I use screens - so with my computer, mobile, and television. They're also a blessing when in a waiting room or office with fluorescent lighting.

2. And try the matching sunglasses, too 

If sunlight is an issue for you, these glasses also come in outdoor versions.

You can get these glasses with your prescription, and some companies even sell contact lenses with the FL-41 tint.

3. Advocate for using light filters in the office 

If you get photophobia in the office, this could be partially to do with the overhead fluorescent lighting. These harsh lights definitely don’t help with eyestrain and difficulty concentrating. Thankfully, light filters can reduce fatigue, eye pain, dizziness, and lightheadedness associated with photophobia. These thin, polyester sheets or sleeves can reduce flicker and glare, making overhead lights appear more natural.

Antiglare covers for your computer screen and mobile devices will help to reduce eye strain. These accommodations in your office will help you be more productive and create a healthier work environment.

Phonophobia

Loud sounds can be very painful to people with migraine. They can instantly bring on a migraine attack and ruin your day, especially if it's unexpected. Whenever you can, try to prepare for times when you know you will be around loud noises.

4. Block out loud noises 

Crowded spaces like airplanes, waiting rooms, and restaurants can be particularly overstimulating. I wear noise-canceling headphones in these situations. Keeping a pair of earplugs in your bag, desk, or car is great in a pinch when you unexpectedly encounter loud noises, such as road work or construction.

5. Press “pause” on overwhelming events

You may need to forego attending concerts or live performances altogether if the combination of being in a crowded area and loud music is too overwhelming.

Hyperosmia and osmophobia

Have you ever had to walk through a cloud of cigarette smoke before entering a building or had to trek through the fragrance department in a store? Although we often overlook smell when discussing sensory issues, intense odors can cause you to feel overstimulated as much as lights and sounds can.

Many people with migraine cite sensitivity to smells as a trigger. Unfortunately, strong scents can be unavoidable at times.

(The difference between hyperosmia and osmophobia) 

Hyperosmia means that you have a strong sensitivity to smells. This disorder often comes from health conditions like migraines, pregnancy, or not getting enough nutrients. With hyperosmia, smells that are faint to others can feel overwhelming to you.

Osmophobia is different. It's a strong dislike of certain smells that can cause considerable distress. While hyperosmia makes odors seem stronger, osmophobia increases your dislike for them.

Research suggests that hyperosmia tends to be more noticeably present before and during migraine attacks. In turn, osmophobia can increase anxiety or irritability you feel from a smell, and this may directly trigger a migraine.

6. Find your "safe smells"

Osmophobia can happen with smells you normally tolerate or even enjoy. For example, the smell of your usual fabric softener can suddenly seem unbearably cloying during a migraine attack.

Many people with migraine repeat trial-and-error experiments with their personal hygiene, laundry, and cleaning products to find a "safe" scent or pick no-scent options when possible.

Outside of our homes, controlling strong scents is out of our hands – but there are a few ways to help lessen their effect.

If you're driving and there's a vehicle with a nasty exhaust, turn off the air intake vent so air from outside doesn't come in. Use a car oil diffuser with a "safe smell" to create a more pleasant smell and environment.

Putting a few drops of your favorite essential oil on a tissue or cloth to smell when surrounded by unpleasant odors can make entering buildings, sitting in waiting rooms, or trips to the mall more tolerable.

7. Ask for a no-scent workplace

If you have coworkers who wear fragrant perfumes, colognes, or body lotions, you can ask for the office space to be a fragrance-free zone. Inquire if green cleansers can be used instead of harsh ones.

It's better for the environment and healthier for the entire office. No one likes breathing in nasty fumes. Keeping a couple of odor-filtering masks in your desk drawer or glove box can be helpful if you don't mind wearing one.

Allodynia

After living with migraine for years, my scalp has become extremely sensitive to touch. At times, it genuinely feels like my hair hurts. Just the slightest touch, and my scalp feels like it's been put through the wringer.

Tight buns and ponytails, bobby pins, hats, extensions, and naturally long and/or thick hair can aggravate scalp sensitivity, causing compression headaches and triggering migraine attacks.

Brushing my hair, washing it, and styling it is always painful. I can't completely stop these overactive nerves from firing all day long. But I can make small changes in how I go about these activities.

8. Be gentle with your personal grooming 

I have very thick, kinky-curly hair, which can be a beast to manage. Over time, I found better ways to take care of it. On wash days, I part my hair into four sections and wash them one at a time. I make sure to condition each section well to make detangling easier.

This process puts less strain on my hair and scalp, and I'm not in as much pain. I also don't wash my hair that often and try not to manipulate it too much.

9. Choose your clothing and bedding fabrics with migraine in mind 

For some people, allodynia can cause feelings of hypersensitivity all over the body – imagine a label in your clothes causing irritation to the point of pain all day. Wear comfortable clothing made with soft, natural fibers, as synthetic materials, wool, and corduroy may irritate the skin. Unlike tighter-fitting clothes, Loose, "airy" clothing will allow your skin to breathe, and you'll have less contact with the material.

At bedtime, use bedding that is soft and non-irritating. Keep your skin moisturized. Fragrance- and dye-free soaps and lotions can also help keep the skin's surface smooth and supple. This helps reduce the irritation some fabrics can cause.

The information presented is solely for educational purposes, not as specific advice for the evaluation, management, or treatment of any condition.

The individual(s) who have written and created the content and whose images appear in this article have been paid by Teva Pharmaceuticals for their contributions. This content represents the opinions of the contributor and does not necessarily reflect those of Teva Pharmaceuticals. Similarly, Teva Pharmaceuticals does not review, control, influence, or endorse any content related to the contributor's websites or social media networks. This content is intended for informational and educational purposes and should not be considered medical advice or recommendations. Consult a qualified medical professional for diagnosis and before beginning or changing any treatment regimen. 

NPS-ALL-NP-01525 APRIL 2025