11 Types of Unusual Migraine Triggers and Fixes

Triggers aren't the root cause of a migraine, but they can set off the chain of reactions that lead to one. They vary from person to person and can include anything from changes in your environment or body to seemingly simple things, like eating certain foods. Figuring out what your triggers are can help you better manage your migraines and improve your quality of life. Just remember that these triggers may change as you get older.

Hot dogs, deli meat, sausages, and bacon all contain nitrites and nitrates – naturally occurring chemicals that are often added to processed meats to keep them fresh. Some studies suggest these chemicals may trigger migraines, possibly because they cause blood vessels in the brain to widen, which can make head pain worse. Keeping a migraine diary can help you figure out if certain foods are affecting your migraines. If processed meats are part of the problem, try switching to fresh meat or sausage made without added flavors, or try adding more plant-based dishes to your diet.

Research on the connection between weather and migraines is mixed, but some studies suggest that changes in humidity, temperature, and even air pressure from rain or snow can trigger one. This may be due to shifts in brain chemicals. But when hot weather is involved, your migraine could be brought on by dehydration. Since you can’t control the weather, it’s a good idea to focus on the things you can control, like your eating habits and sleep routine.

For some people, alcohol can trigger a migraine in as little as 30 minutes, while others may find they wake up with pounding head pain the following day – also known as a "hangover headache." Researchers don't fully understand why alcohol triggers migraines, but there are a few ideas. It could be certain ingredients in specific drinks, changes to your blood vessels that happen because of the chemicals in alcohol, or even dehydration. If you think alcohol might be triggering your migraines, it may be a good idea to steer clear of these drinks. You could also try drinking in moderation, staying hydrated, and sipping your drinks slowly.

Light sensitivity is one of the most common migraine symptoms, affecting between 85% and 90% of people. Bright or flickering lights, or even a glare from a computer screen, can trigger a migraine or make one you already have worse. Lights and glare activate certain nerves on the surface of your eye. Blue light – the kind from fluorescent bulbs and screens – can be especially troublesome. To help lower the impact of light, try wearing sunglasses outdoors, sitting closer to windows when indoors, or using pink-tinted migraine glasses. 

The most common drug-related migraine trigger is actually overusing migraine medication. If you rely on painkillers – including both prescription or over-the-counter ones – to manage your symptoms, you might end up with a rebound headache that feels even worse once the medication wears off. Taking these drugs too often can change how your body processes pain, leading to more severe migraines over time. Recreational drugs, like cocaine, can also trigger migraines. If you notice your migraines becoming more frequent or painful, talk to your doctor. They can help you find safer ways to manage your symptoms.

Researchers have long suspected a link between migraines and sleep, likely connected to the body's internal clock. For some people, not getting enough sleep triggers a migraine, and jet lag can make things worse by throwing off both your sleep schedule and your natural rhythm. To help ease the effects of jet lag, start changing your bedtime a few days before you travel so your body can adjust more easily. Keeping a regular sleep schedule while you're away can also help.

When you grind your teeth, your jaw muscles can get tight and overworked, sending pain to other areas of your head. People who grind their teeth are also more likely to have sleep disorders, which can also increase their chances of getting migraines. If you notice yourself grinding your teeth or you have symptoms like jaw pain or tenderness, talk to your doctor or dentist. They can recommend treatments like mouth guards, massage therapy, or even Botox shots that help relax your jaw muscles. 

Many people's brains are sensitive to the drop in blood sugar caused by skipping meals. One study on fasting during Ramadan found that changes in sleep and eating patterns, along with dehydration, made migraines more frequent and intense for most people. If you fast for religious reasons, lowering your caffeine intake bit by bit beforehand may help. Between fasts, be sure to drink lots of water and eat filling, slow-release foods, like lean protein and whole grains. Otherwise, try to stick to regular mealtimes and eat snacks throughout the day – ideally every four hours. 

Just like changes in your sleeping habits, shifts in your daily routine can also trigger migraines. This can happen for a few reasons: stress piling up during the week, caffeine withdrawal, going to bed or waking up late, or changes in your eating or drinking habits. If you tend to get more migraines on the weekends, try to keep a routine that looks similar to your weekdays: Get up at the same time, eat when you normally do, and even try to drink the same amount of coffee.

It's estimated that women are three to four times more likely than men to get migraines. Hormones – especially changes in estrogen – may play a role. This could be why some people notice more frequent or intense migraines around their period, during early pregnancy, or in the lead-up to menopause. Stress hormones can also affect migraines. For some, hormone therapies – including the birth control pill – can help manage symptoms, but it's important to talk to your doctor to figure out what option is best for you.

Regular exercise can help with many of the things that make migraines worse, like stress and poor sleep. But intense exercise – especially if you're not used to it or haven't warmed up first – puts extra stress on your body that can trigger a migraine. To get the most benefit, make sure to eat and drink beforehand and warm up with some stretching or a short walk. Some research suggests that mild aerobic exercise, like jogging or swimming, may be the most helpful for managing migraines. 

One of the best ways to understand your migraine triggers is to keep a diary. Write down things like when you wake up and go to sleep, your meals and snacks, how much coffee you drink, your mood, and other things that might matter, like your menstrual cycle. Over time, you may start to notice patterns that help you avoid potential triggers. If you still aren't able to pinpoint any, talk to your doctor about other ways to manage your migraines.