5 Tips to Avoid Headache and Migraine Triggers

If you’ve ever had a pounding headache or a full-blown migraine, you know how quickly it can derail your entire day. While some headaches seem to come out of nowhere, many are actually triggered by everyday habits, foods, or environmental factors. 

The good news? Miranda Reed Cleaver, DO, and our dedicated team at Cleaver Medical Group Interventional Pain are here to help you discover how just a few simple changes can make a big difference in reducing the frequency and severity of your headaches.

Here are 5 tips to help you avoid common headaches and migraine triggers. 

1. Maintain a consistent sleep schedule 

Your brain thrives on routine, especially when it comes to sleep. Both too little and too much sleep can trigger headaches or migraines, so maintaining a regular sleep pattern is key. Here’s how to improve your sleep hygiene: 

• Aim for 7-9 hours of quality sleep each night 
• Go to bed and wake up at the same time
• Avoid screens and bright lights for an hour before bed
• Create a calm, dark, and quiet environment 

2. Watch what you eat and drink 

Certain foods and drinks are known to trigger headaches in some people, though sensitivities can vary for different people. Pay attention to common culprits like aged cheeses and processed meats, which contain compounds like tyramine and nitrates, as well as chocolate, excessive caffeine or caffeine withdrawal, alcohol (especially red wine), and artificial sweeteners like aspartame. Keeping a food diary can help you pinpoint your personal triggers and make smarter dietary choices to prevent headaches before they start. 

3. Stay hydrated

This should always be a priority, but especially when it comes to headaches and migraines. Dehydration is one of the most common and easily overlooked headache triggers. Even mild dehydration can lead to tension headaches and migraines. To avoid this, we recommend drinking at least 6-8 glasses of water daily, carrying a reusable water bottle to sip throughout the day, and limiting dehydrating drinks like soda, coffee, and alcohol. 

4. Manage stress levels

Additionally, stress is a major trigger for both tension headaches and migraines. While you can’t always eliminate stress, you can learn to manage it better. Here are a few simple ways to keep it in check: 

Breathing 

Practicing deep breathing or short daily meditations. Even just 5 minutes of meditation can help calm your nervous system and reduce stress-related headaches. 

Wellness breaks 

Taking short breaks throughout the day to stretch, step outside, or go for a quick walk can help relieve built-up tension and mental fatigue. 

Mind-body practices 

Incorporate calming activities like yoga, journaling, or gentle movement into your routine to support long-term stress management and reduce headache frequency.

5. Be mindful of environmental triggers

Sometimes your surroundings can spark a headache without even your realizing it. Pay attention to sensory triggers that may be affecting you. Common environmental triggers include: 

• Bright or flickering lights
• Strong smells (perfumes, cleaning products, smoke)
• Loud noises or overwhelming sensory input
• Changes in weather or barometric pressure
• Allergies

Headaches and migraines are frustrating, but they don’t have to control your life. By learning to recognize and avoid your personal triggers, you can take powerful steps toward preventing future pain. Everyone’s triggers are different, so it may take some trial and error to find yours. That’s where we come in! Give us a call at 770-872-6179 or message us today to set up an appointment with one of our offices. We’re located in Dahlonega, Dawsonville, and Cumming, Georgia.