Why migraines get worse in winter: If you’re someone who gets migraines, winters can be a harsh season. If you’ve ever stepped into a cold breeze and felt that familiar pressure creep up behind your eyes, or noticed a migraine after strong indoor smells and heated rooms, you’re not overthinking it. Winter shifts your surroundings in ways that make migraines easier to trigger.
Why do migraines flare up in winter?
A migraine isn’t “just a headache.” It’s a sensitive chain reaction involving nerves, blood vessels, and the way your brain processes sensory input. Winter puts pressure on all three. Here’s what changes during colder months:
- Cold air tightens blood vessels, which can affect circulation and set off pain.
- Dry weather and dehydration make the body more reactive and prone to headaches.
- Sudden temperature or air-pressure shifts can spark a migraine in people who are sensitive to weather changes.
- Indoor heating, harsh lighting, and strong fragrances overload the senses, another common migraine trigger.
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Cold air and wind: a common trigger
Many people notice their migraines spike when they’re exposed to cold wind. Low temperatures can cause blood vessels to narrow. Then, when you warm up again, the quick change can contribute to that throbbing, pulsing pain.
What it can feel like:
- Sharp or tight pain around the forehead or temples
- Discomfort when the cold wind hits your face or scalp
- A headache that starts after being outdoors, or right after coming back inside
A simple prevention step that helps many people: cover your head and ears properly (cap/hood/scarf) and avoid sudden, direct exposure to wind. If possible, step out gradually instead of going from a warm room to cold air in one shot.
Bright winter sunlight:
Winter sunlight can be surprisingly intense. Because the sun sits lower in the sky, its rays hit your eyes more directly, and glare bounces off glass buildings, car windshields, and even roads. For many migraine-prone people, that glare is enough to set things off.
Light sensitivity is one of the most common migraine triggers. Bright light overstimulates the pathway between the eyes and the brain, causing eye strain and tension that can build into a full migraine.
What can help:
- Wear polarised sunglasses outdoors, even on cloudy or hazy days.
- Choose lenses with a light tint that cuts glare without darkening everything too much.
- If you drive often, use the visor, keep the windshield clean, and reduce reflections as much as possible.
Winter habits that quietly make migraines worse
It isn’t only the weather. Some cold-season routines can unknowingly push migraines more often.
- Skipping meals (especially breakfast): keep meals regular, even if they’re small.
- Too much tea/coffee: limit caffeine to 1–2 cups a day, and avoid late-evening caffeine.
- Dehydration: sip warm water throughout the day; herbal teas can help too.
- Staying indoors for long stretches: take brief fresh-air breaks
- Overusing room heaters: heated air dries out the nose and throat; keep the room slightly humid
When to seek medical help
Consult a doctor or neurologist if you notice:
- Headaches occurring more than 4 times a month
- Pain that disrupts work, sleep, or routine
- Symptoms like visual changes, nausea, vomiting, dizziness, or weakness
- Migraines that keep worsening in cold or bright light despite self-care
Also Read | Can migraines be hereditary? What your family history can reveal
Winter can be challenging if you’re prone to migraines, but triggers become easier to manage once you identify them. You don’t have to avoid everything; you just need a smarter plan: steady hydration, regular meals, good sleep, and gentle daily movement can make a noticeable difference through the season.