Migraine Triggers: 7 Daily Habits Making It Worse—What to Do When Attacks Flare Up

A doctor warns that migraine is more than just a headache, revealing seven small daily behaviors that unknowingly trigger attacks.

On May 6, 2025, Dr. Jesad Bunyawongvirooj, Deputy Director of Maharaj Nakhon Ratchasima Hospital, posted on his Facebook page "Dr. Jed," explaining that migraines aren't simply headaches but rather "an overly sensitive alarm system in the brain." Many people experience migraines intermittently and blame stress alone, but the reality is that migraines are triggered by "small daily habits" performed unknowingly. Migraines don't happen instantly but develop when the brain becomes increasingly sensitive to triggers. Once sensitivity accumulates to a certain point, pain strikes. If you identify and avoid triggers, symptoms will noticeably decrease.

What causes migraines?

1. Late nights and irregular sleep patterns Inconsistent sleep disrupts neurotransmitters like serotonin, directly linked to migraines. While some think insufficient sleep causes pain, sleeping too much or changing sleep times can also trigger attacks because the brain can't regulate its rhythm. Poor sleep quality prevents full brain recovery, increasing sensitivity to triggers the next day.

2. Skipping meals or eating at irregular times Fasting lowers blood sugar, making the brain more sensitive to triggers and prone to migraines. Also avoid "trigger foods" like MSG that stimulate neurotransmitters, processed foods such as cheese and sausages containing tyramine or nitrites that constrict blood vessels, and artificial sweeteners like aspartame that highly sensitive people react to. Frequent consumption unknowingly triggers migraines.

3. Excessive screen time Bright light, flickering screens, and prolonged focus stress the brain and optic nerves, causing eye fatigue and migraine triggers, especially for light-sensitive people. Symptoms often start with tired eyes and pain around the eyes, then progress to one-sided headaches. Without regular eye breaks, migraines are more likely to flare in the evening or night.

4. Too much coffee or quitting suddenly Caffeine affects cerebral blood vessels. Excessive consumption causes vasoconstriction, but sudden cessation triggers rapid vasodilation and migraine pain. The problem isn't just drinking too much but drinking inconsistently. Maintaining consistent caffeine intake reduces migraine trigger risk.

5. Strong smells, loud noises, or bright light Environmental triggers like strong perfume, smoke, loud sounds, or intense sunlight easily overstimulate migraine sufferers with hypersensitive nervous systems, causing headaches even from mild stimuli. Repeated exposure makes the brain increasingly sensitive and attacks more likely.

6. Accumulated unnoticed stress Stress tightens muscles and triggers migraine-related brain chemicals. Some people don't feel obvious stress but harbor body tension in the neck, shoulders, and back—common migraine starting points. Without managing stress, attacks become more frequent and severe.

7. Dehydration Insufficient water intake reduces blood volume, thickens blood, and impairs brain circulation, increasing sensitivity and migraine risk. Many people experience afternoon or evening headaches without realizing it's from dehydration. Adequate daily water consumption significantly reduces migraine occurrence.

What to do during a migraine attack:

Rest in a dark, quiet environment to reduce light and sound stimulation to the brain. Drink sufficient water as dehydration can trigger migraines. Apply warm or cold compresses as needed.