I've had that, too, especially when Windows 10 came out, and I was forced to use it. The full-on white, on a high-contrast monitor, was a literally painful experience.
However, as others, I much prefer having the same lightness everywhere. I hate switching from a dark background terminal / editor to a light background webpage, so I set out to mitigate this somehow.
So, I've started using off-white backgrounds when I use light mode. Solarized is a bit too orange for my taste, but many other schemes are available. I, personally, use Base16 Equilibrium (both light and dark).
I use Stylus to apply a dark skin to some sites, like HN, and sometimes, I get a flash of brightness which is very jarring in the dark.
I think "dark mode" can make this worse, as it often 'pops' best with a very high brightness, which is even more blinding when running a non-dark mode app.
But I think the reason for setting the monitors to a high brightness, which I've sometimes done at work, is the awful quality of the panels. Setting them brighter makes colors pop, as you say, even in light mode.
My work laptop is one such offender, with darker hues basically indistinguishable at low brightness. However, the screen is shitty all the way, and max brightness isn't all that bright...
Isn't the fact you get migraines the issue to solve, rather than the color scheme?
Most monitors these days are way too bright, especially for the amount of ambient light coming into the room. I try to get a bunch of light into my office and it is still barely close enough for this monitor. Combine that with displays getting bigger and bigger and it becomes more understandable how it can aggravate these conditions.
Can’t help but feel that it is fear mongering, though. This can’t be that difficult to research. Where is the hard evidence to back this up? Your comment sent me down a rabbit hole looking for anything scientific that suggests what you’re saying, and I find nothing that implies long term damage. The quoted post is drawing a lot of assumptions.