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How I Avoid My Top 5 Migraine Triggers

How I Avoid My Top 5 Migraine Triggers

We hear a lot about migraine triggers, and one of the first tasks a doctor will often give a patient is to keep a headache diary to identify them. I’ve had migraines since I was a kid and I always knew there were certain things that would lead to my “headaches.” Once diagnosed, I tried an elimination diet, kept a migraine diary, and educated myself on common triggers and solutions. Below, I share my top 5 triggers and strategies for avoiding them while still being able to live life.


Sunlight, computers, and florescent lights are problematic for me. I can’t go outside for more than a minute in bright sun before I feel the beginnings of a migraine. In this video I did on how I deal with light sensitivity, I go on an in-depth show-and-tell for how I deal with light sensitivity, but suffice it to say, it’s a lot of glasses switching. I wear indoor TheraSpecs to filter out the blue light that can trigger when I’m using a computer or under florescent lights (they’re everywhere!). These glasses help me regain control over where I can go and what I can do—I don’t have to ask to turn down the lights. TheraSpecs also has darker polarized lenses for outdoors, and these allow me to take walks, spend time on the beach, and drive without being triggered. If I’m exposed for too long or hit a few other triggers, I may still get a migraine, but light is much less of an issue than it used to be.


Too much sleep, too little sleep, interrupted sleep, a change in sleep schedule—all are known triggers. For me, too little sleep is the biggest trigger. I tend to require 8 to 9 hours of time in bed at night to get an adequate amount of sleep. How do I achieve this? One of the biggest strategies was to keep my phone in the kitchen. About an hour bed, I plug it in and keep it on silent. I don’t check email, texts, or social media. Turning off the outside chatter (as well as not looking at a screen) really helps aid in winding down. For this reason, I actually have a house phone (yes, that’s so 1995, I know—my friends make fun of me) in case a family member needs to call with an emergency. Of course, life happens, including the occasional insomnia and alas the 8 hour minimum isn’t met, but habits help.

Neck tension

It’s worth mentioning that I’m an artist and art-restorer by trade and often have to stand in weird positions or do repetitive motions. That being said, for whatever reason I’ve had frequent neck pain since I was a young girl, and if the tension builds up the head pain often follows. I’ve seen several physical therapists and chiropractors but what works for me at the moment is once-a-month chiropractic adjustments, self-massage (I put two lacrosse balls in a sock and roll them up and down my neck against a wall), and this free yoga video. I also use a standing desk called Varidesk for computer work, as standing helps me keep good posture.

Not eating on time

I like to think of myself as a foodie, in fact I’ve done some food writing and restaurant reviews. That said, there’s another reason why you often seeing me stuffing something down my face. If I get too hungry, I get a migraine. The most recent notable example was when I was doing one of the restaurant reviews and they forgot my order. It was already later than when I normally eat dinner and the migraine started before the food finally arrived. So if I am going somewhere I always bring a snack. Even a banana or some clementines are fine. I don’t skip meals, especially not breakfast. I’ve tried some different diets which profess to help reduce hunger between meals but none work for me. I am simply someone who needs to snack between meals and eat my meals on time.

Mystery triggers

It isn’t that I think I still have some major trigger I haven’t identified (though I suppose it’s possible despite my efforts); sometimes the migraine just comes on a whim. Mystery triggers, or maybe a migraine attack “just because” can’t realistically be avoided. The way I see it is, I’m going to live my life, and sometimes that includes getting an attack. What’s the best way I deal with this? I focus on generally being good to my body: exercising, eating my veggies like mom always says, and finding time to relax. At least if I’m treating my body well I’m not making the situation worse. In addition, I keep my medicine with me at all times, so I can treat the attack when it comes.

Those are some of the things that help me. What are your top triggers and what helps you avoid them when possible? Do you have any mystery triggers?

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.


  • Joansie13
    3 weeks ago

    I have found not eating is a major one for me. At some point, even before the migraine, I know it won’t matter if I eat because I have waited too long. If I want to sleep later I have a piece of fruit and go back to sleep.

  • August
    1 month ago

    When I turned legal age to drink, I had a beer with friends. Within 30 min I had full blown migraine. Huge pain. Never had beer again. Years later I read it is a migraine trigger. Malt, barley, just plain alcohol.

  • Alihat
    2 months ago

    Loud continuous noise cripples me. I no longer go to the movies or concerts. Also, changing weather, especially a storm moving in.

  • gogomelvin
    3 months ago

    Being in crowds, whether it’s a mall, a craft show, even some days at the office can be noisy. The commute via bus/train is awful. Thankfully I work from home Tuesdays and Thursday. But all rainy/cloudy days affect me. This Fall has been awful. Eleven migraines since 1 October. I can’t really move because of the barometric pressure unfortunately.

  • Mikoyan Gurevich
    3 years ago

    Light, sleep and not eating are my main triggers together with some particular smells – and quite specific ones too. These include cigarettes, boiled eggs (which I loathe, incidentally), diesel fumes (very specific this – petrol, heavy oil, lubricants, solvents, cutting oils etc. have no effect) and some brands of insect sprays.
    I counter light with sunglasses, which I have been using for years in our bright sunlight – I can’t get by without them. Sleep is a major problem as my sleep patterns can be erratic – but getting up early (which I sometimes do to avoid traffic) and then skipping breakfast (ticking two warning boxes in one go) is an almost certain ticket to migraine.

  • Sunny
    3 years ago

    Thanks for all the tips. One thing that has really helped me with sunshine is that I NEVER walk out my door without a visor. I use visors with a 4 inch brim, even on cloudy days.

    Sunlight and daylight can make you squint, even with sunglasses, and squinting compresses the supraorbital nerve, which is one of the migraine nerves.

    So visors are a huge help.

  • Joanna Bodner moderator
    3 years ago

    Great tip Sunny! Thanks for taking the time to share this with us and I am happy to hear it helps you!
    Joanna ( Team)

  • nana333
    3 years ago

    This article was so helpful! I am going to check out the theraspecs today. My main triggers are light and weather fronts moving in and out (I am usually know one is coming before the TV weathermen)! Thanks for posting!

  • Joanna Bodner moderator
    3 years ago

    Hi nana333, I am so happy to hear you found this article helpful. In case you are interested, here is some additional information on Theraspecs –

    Thanks for being here! 🙂
    Joanna ( Team)

  • GSD
    3 years ago

    Food triggers are the worst for me. My whole ‘diet’ used to be cheesy foods and now I avoid all cheese, including pizza. Going out to eat is nearly impossible since I’m an extremely picky eater. My go-to used to be pasta with Alfredo sauce until I realized it was triggering a migraine (always assumed the migraine was from just being out for a couple of hours surrounded by noise/people). I don’t like marinara sauce so I tried having a garlic/oil sauce on pasta until I found that the garlic also triggered a migraine. Sometimes you don’t even know if a restaurant dish has garlic in it as a seasoning. It’s so ridiculous.

  • Lisa Robin Benson moderator author
    3 years ago

    Hi GSD,

    Thanks for your comment and sharing about your food trigger (also you have me feeling hungry now!). Navigating food triggers can be so tough. Have you found any restaurants/foods that work for you?

    Though this is holiday-centric, I feel like this slideshow is really helpful in learning about food triggers:

    It seems like you’ve done the hard work of finding and eliminating triggers, but I thought I’d share in case it’s helpful to you.

    Be well,

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