By Dr. Keni Ravish Rajiv
NEW DELHI (India CSR): Migraines are more than just headaches. They can be disabling. The pain affects vision, speech, balance, and energy. For some, it begins with a dull throb. For others, it hits like a wave and does not let go for hours. But what many people miss is the role of routine. Small daily habits may quietly trigger big episodes of migraine pain.
Identifying these triggers is the first step. Once you know what’s fueling the attacks, you can make changes. Not every habit causes migraines for everyone. But some patterns appear again and again.
Inconsistent sleep schedule
Sleep affects everything. Your brain, your hormones, your stress response. Not getting enough sleep, or even getting too much, can trigger migraines. A late night here or an early morning there might not seem like much.
But for people with migraine sensitivity, even one bad night can lead to a full-blown attack the next day. Shift work, irregular bedtimes, or sleeping in on weekends can all play a part. To reduce migraine pain, aim for a consistent sleep and wake time every day. Even on holidays.
Skipping meals or eating irregularly
Hunger is a silent trigger. Skipping meals lowers blood sugar and stresses the body. This can lead to migraine attacks within hours. Some people also react to certain foods or ingredients. Common culprits include aged cheese, chocolate, MSG, processed meats, and caffeine. Tracking what you eat and when can help. A simple food journal can reveal links between your meals and your migraine pain. Regular small meals and staying hydrated reduce the risk.
Overusing caffeine or alcohol
A cup of coffee may help you feel more alert. But too much caffeine, or having it too often, can lead to withdrawal headaches. Similarly, alcohol, especially red wine and beer, can widen blood vessels and trigger migraines.
You don’t need to quit everything. But balance is key. If you drink caffeine every day, cut back slowly rather than suddenly. For alcohol, observe if certain types or timings affect you more than others.
Long periods of screen time
Screens are part of modern life. Work, entertainment, and even communication depend on them. But long hours in front of a screen, especially without breaks, cause eye strain and mental fatigue. The flicker, blue light, and poor posture together increase your risk of headaches.
If you work on a computer, follow the 20-20-20 rule. Every 20 minutes, look 20 feet away for 20 seconds. Use blue light filters. Adjust brightness. And make sure your desk setup supports your posture. People dealing with frequent episodes often seek help from a hospital, where specialists can guide lifestyle changes and suggest visual or screen-use therapies.
Unmanaged stress
Stress is the most reported migraine trigger. Deadlines, family issues, financial worries, or even just a busy schedule [each of these builds internal pressure]. That pressure often explodes as migraine.
Stress cannot be removed from life, but it can be managed. Deep breathing, stretching, mindful breaks, and physical activity all help. Finding time each day, even ten minutes, for relaxation is a key part of migraine self-care.
Dehydration and lack of movement
Most people do not drink enough water. Even mild dehydration can increase the chances of a migraine. Add to that a sedentary lifestyle, and you have a perfect storm. Sitting too long, poor posture, and lack of blood flow all reduce oxygen delivery to the brain.
Make movement a part of your daily routine. It does not have to be intense. A walk, light stretching, or standing for short intervals every hour can make a difference. Hydration is also simple. Keep a water bottle with you and sip throughout the day. These small changes are part of long-term migraine self-care.
Hormonal changes and overlooked medication routines
Women are especially sensitive to hormone fluctuations. Menstrual cycles, pregnancy, and menopause all affect brain chemistry. Missing a dose of regular medication or taking it at a different time than usual can also trigger problems.
If you are unsure whether hormones play a role in your headaches, track your cycles and symptoms. This pattern helps specialists offer better advice. For expert assessment, consulting experienced neurologists can provide clarity and control.
About the Author
Dr. Keni Ravish Rajiv, Senior Consultant – Neurology and Head of Epilepsy Services, Aster RV Hospital
(India CSR)
