Identifying Your Migraine Triggers: A How-to

Many people with migraine have a low threshold, which means that even small triggers can lead to an attack. They may not trigger an attack immediately, but over time, they can build up until the threshold is crossed.

Keep a headache diary and look for patterns. Changes in sleep patterns, peaks and troughs in stress levels and a change in your diet are common migraine triggers.

1. Changes in your sleep pattern

For many people, migraine triggers can be as simple as a change in sleep pattern or routine. A headache diary can be a valuable tool for identifying these triggers. When a migraine attack occurs, note the symptoms in your diary, such as how severe it was and where the pain is located (e.g. one side of the head, jaw or eye). You can also note things like what you ate, how much sleep you got and if anything stressful happened. Then compare your headache diary to your trigger diary and look for patterns.

For example, if you often experience migraine attacks when it is hot and sunny, this could be a trigger for you. You might need to adjust your schedule or activities so that you spend less time outdoors in the heat of the day. Or, you might need to take extra precautions, such as wearing a hat or sunglasses, taking a cool shower or eating a light snack before you go outside.

Other potential triggers include caffeine withdrawal, a lack of sleep, flickering lights and stress. It is important to note these triggers in your headache diary so you can take steps to avoid them.

Research has found that for every hour you have your sleep disrupted, your chances of getting a migraine the next day increase by about 6.1 percent. This explains why it is important to get a good night’s sleep, even if that means going to bed earlier than you usually do. It is also important to try and keep your sleep schedule consistent, especially for shift workers.

Emotional stress is also a common trigger for migraines. This is because the body releases hormones during times of stress that can lead to an increased heart rate, blood pressure and contraction of muscles in the neck and shoulders. It is important to practice stress-reducing techniques such as deep breathing, meditation and yoga. You can also try to avoid stress triggers like missing meals or skipping breakfast and lunch, as well as wearing migraine relief hats to reduce the pain brought by migraine. A healthy diet and adequate water intake are also helpful in reducing stress levels.

2. Changes in your diet

Some foods and drinks are known to trigger migraines. Some of these include alcoholic beverages, caffeine withdrawal, cured meats (such as hot dogs and bacon), aged cheese and certain dietary fats. Some people also experience migraine triggers from foods containing monosodium glutamate (MSG), a flavor enhancer commonly found in soy sauce, processed meats and packaged noodles. Those who suffer from migraines often keep food and beverage diaries in an effort to identify potential migraine triggers.

It is important to remember that a single food or drink may not be a migraine trigger for everyone, and that the influence of one food as a trigger tends to be overestimated. When examining your diary, consider that there may be a delay between what you eat and when your migraine begins, and try to account for this when identifying food triggers.

Dehydration is a common trigger for many, especially those with migraines. This is why it is a good idea to always have water on hand. It is also a good idea to avoid overindulging in alcohol as this can lead to dehydration as well. For those who do enjoy a glass of wine or beer, it is a good idea to do so in moderation.

The food-related migraine triggers mentioned above can be avoided or minimized by maintaining a regular eating schedule, getting enough sleep and not skipping meals. Migraine sufferers should also be sure to consume plenty of fruits and vegetables as part of their diet.

In addition to these dietary changes, it is a good idea for migraine sufferers to take a daily multivitamin and to get regular exercise. These will help to prevent migraines and provide support for the medication that is prescribed to treat them.

Stress and tension can trigger migraines, as can flickering light and loud noises. Migraine sufferers should take steps to reduce stress in their lives, including exercising regularly and avoiding too much alcohol or caffeine. They can also use noise-canceling earbuds to limit exposure to loud sounds and bright lights, and ask their coworkers and neighbors to refrain from wearing perfume or cologne.

3. Changes in your environment

A number of different internal and external factors can trigger migraine headaches, and it may take several things to bring on an attack. These are called triggers, and identifying them is an important part of controlling your symptoms. It can be difficult to pinpoint your own triggers, but keeping a migraine diary is a great way to identify patterns. Whether you keep it in a handwritten notebook or on a computer spreadsheet, tracking your daily routine (such as your meals and sleep schedule), symptoms and remedies or medications is essential to understanding your unique triggers.

Irregular sleep patterns and insufficient sleep are common triggers for migraine attacks. Maintaining a consistent sleep schedule, avoiding electronic devices before bed and creating a relaxing environment can help with this. Certain foods may also be triggers, including aged cheeses, chocolate, caffeine or processed foods containing additives like MSG. Keeping a food diary and gradually reducing your consumption of trigger foods can help you determine if there is a dietary pattern associated with your migraine headaches.

Hormonal changes, particularly those associated with menstruation or pregnancy, can trigger migraines in some people. If you suffer from hormonal-related migraines, working with your healthcare provider to explore hormone management options is a good idea.

Environmental factors like weather changes, strong smells and bright lights can also be migraine triggers in some people. These are called environmental triggers, and they can be difficult to avoid.

In addition to identifying triggers, keeping track of your symptoms can help you recognize the onset of an attack. Record the date and time of each migraine attack, along with its duration and other symptoms. It is especially helpful to note when the premonitory phase of a migraine started, if you can distinguish it from other symptoms.

If you find a single trigger that causes your migraine attacks, it is fairly straightforward to avoid that trigger, such as eliminating a certain food or sidestepping the effects of too much caffeine. However, some triggers are not as easy to identify and avoid, such as the stress of everyday life or the fluctuations in your hormone levels that occur with menstruation or pregnancy.

4. Changes in your schedule

Many migraine sufferers find that certain changes in their daily schedule or environment can trigger a headache. The list of potential triggers is long and can include anything from a change in barometric pressure to the smell of perfume. However, identifying and avoiding those risk factors may help some people reduce the frequency of their migraines.

Keeping a diary of symptoms can be very helpful in identifying your personal migraine triggers. For example, if you are frequently triggered by stress, biofeedback and relaxation therapy can be effective tools to reduce that stress. Likewise, maintaining a regular sleep schedule and avoiding stimulants like caffeine can improve sleep quality.

Other migraine triggers are dietary in nature, and include foods such as aged cheeses, chocolate or processed foods that contain additives, including MSG. Keeping a food diary can help you identify these triggers and make healthy dietary choices. Migraine sufferers often experience hormonal fluctuations during menstruation, pregnancy or menopause, which can also be triggers for a migraine. In these cases, hormone therapies under medical supervision may be appropriate.

Environmental triggers can be just as challenging to control, but being aware of the impact that changing weather conditions can have on a migraine may help some individuals avoid an attack. Barometric pressure changes, high humidity, and extreme temperatures can all contribute to the onset of a migraine.

Other environmental triggers that can be difficult to control include bright or flashing lights, strong odors and loud noises. In addition, neck pain, which is a common migraine symptom, can sometimes be a trigger for some patients. Taking precautions to ensure that your pillow, mattress and office chair are comfortable can be a good way to avoid this particular trigger. Keeping a journal of your symptoms and trying to establish patterns in the timing of your migraine attacks can be very helpful in identifying your personal triggers, which can then be used to prevent them from occurring in the future. If you are unable to completely avoid your triggers, migraine prevention medications can be a powerful tool to help manage migraine pain and discomfort.