Migraine-Proofing Your Dorm and Study Space

Set yourself up for success when it’s time to work or study: Create a spot that’s not only good for productivity but also prioritizes migraine prevention. You’ll want to find a private, quiet area where you can sit comfortably at a table or desk. Even if your space is shared, you can craft a place that’s best for you with some forethought.

You’ll likely be at your study spot for long stretches of time. Think through how you’ll be positioned so you can prevent muscle tension in your back and neck — prime migraine triggers. You want your legs to be level with your hips and your back supported. Even if you’re using a college-issued desk and chair, you can tweak them to fit your needs. Cushions in your seat, a rolled-up towel at your lower back, and a footstool or footrest can bump up your comfort as you sit. 

Your head is heavy. If you have to tilt it forward to look at a computer that’s at table level for hours at a time, your neck will feel the strain — and migraine may not be far behind. A laptop stand raises your laptop up to face level so your neck can stay neutral. This will elevate your keyboard as well, so consider buying a remote keyboard that connects to your laptop screen so your arms stay at table surface while you work to further ward off migraine-inducing aches and pains.

Your light tolerance may change from day to day (or from hour to hour). Consider adding light sources to your desk area that give you more options than an overhead light. Lamps are an easy option for warm, soft light that won’t set off migraines. Natural light can be great, but be sure windows have blinds or curtains to block harsh light that might shine directly on you at certain times of day. 

Your computer screen’s light can have an effect on migraine, too. Adjust your screen brightness or hue, try blue-blocking glasses, or consider buying an anti-glare screen covering that filters out blue light. You can also download free software (f.lux is one example) that adapts the color of your computer's display to match the time of day — warm at night and like sunlight during the day.

Timers are a huge help when you’re trying to pay attention to screen breaks for your eyes and movement breaks for your body. You don’t have to buy a special one — your computer or smartphone will do. Practice the 20-20-20 rule for your eyes: Look at an object at least 20 feet away for at least 20 seconds every 20 minutes to give your vision a rest and prevent eye strain. 

If you’re living in a dorm — or even an apartment complex — it’s not always possible to control the noise levels around your study area. Loud noise in particular can trigger migraine or make a migraine worse. Noise-canceling headphones are a great investment not only for study sessions, but for other loud environments such as cafeterias, subways, or concerts. Earplugs are a cheaper option if you don’t need white noise piped in on top of blocking your ears from surrounding sound. 

Stock your space with blankets or a sweater in case you get chilly, but more importantly, have tools on hand to avoid overheating. When you get hot — especially if you sweat — migraine can kick in from dehydration or simply just the heat. A small desk fan can keep the air flowing in your area. If you’re prone to feeling warm, consider wearing breathable, loose clothing or wearing a neck fan. 

Eating small meals throughout the day instead of three large ones can help keep your blood sugar steady, staving off both hunger and headache. Designate a drawer (or if it’s in your budget, a mini fridge) in your work space with snacks that can keep you satisfied. Opt for fare you know won’t trigger an attack. (Track your diet and migraines over time in a diary if you’re not sure!) 

Dehydration is often a fast track to migraine. When you’re focused on cramming for an upcoming test, you may forget to drink water. Give yourself a nudge. Find a (large) water bottle that brings you joy — one with a fun straw, silly sayings, or just enjoyable to look at — and place it in a prominent spot in your work space. If plain water isn’t your thing, try adding fresh fruit for some flavor. Smart water bottles are pricier than regular ones, but they connect to your phone and track your hydration throughout the day.