Articles
20 Surprising Migraine Triggers in Southern California and How to Avoid Them
Published: May 4, 2025
Author: Achillefs Ntranos MD
Migraines are more than just bad headaches – they’re a neurological condition often accompanied by nausea, visual disturbances, and extreme sensitivity to light and sound.
Southern California migraine sufferers may be surprised to learn that certain aspects of our sunny SoCal lifestyle and environment can trigger these debilitating attacks.
In this comprehensive guide, we’ll explore 20 unexpected migraine triggers specific to Southern California’s lifestyle, environment, and culture, along with practical tips to avoid or minimize each trigger. Our goal is to help you enjoy the SoCal life while keeping migraines at bay.
Not sure what makes a migraine different from a regular headache? Check out our What Are Migraines? and Headaches pages for more info.
Environmental Triggers
Southern California’s beautiful climate can sometimes backfire on migraine sufferers. Environmental factors like hot winds or changing weather can provoke migraines for susceptible individuals. Below are some SoCal-specific environmental triggers and tips to avoid them:
- Santa Ana Winds (Hot, Dry Winds):
The famous Santa Ana winds are hot, dry gusts that sweep through SoCal, often in fall and winter. These winds lower humidity and kick up dust and allergens, which can lead to dehydration and sinus pressure – a perfect storm for migraines. Many patients notice a surge in headaches when Santa Anas blow.
Tips For Patients
Pay attention to wind advisories. On Santa Ana days:
- Stay hydrated
- Use saline nasal spray to keep sinus passages moist
- Consider wearing sunglasses or a mask outdoors to shield against dust
- Plan indoor activities if possible when these winds peak
- Wildfire Smoke & Smog:
Southern California’s wildfire season and traffic congestion can lead to hazy skies and poor air quality.
Inhaling smoke or heavy smog means breathing in pollutants that can trigger neuroinflammation and migraines. Even ozone and particulate matter have been linked to increased migraine odds in some studies.
Tips For Patients
Check air quality reports (e.g., use the AirNow website or app) during wildfires or smoggy days.
If pollution levels are high:
- Limit outdoor exposure
- Exercise indoors
- Keep windows closed
- Use an air purifier to improve indoor air
- Bright Sunshine & Glare:
It’s no secret that Southern California is sunny year-round. While most love the sunshine, migraine sufferers may find the intense light and glare triggering. Bright light can provoke migraines due to heightened photosensitivity. For example, midday sun reflecting off the ocean or car windshields can overwhelm your eyes and set off a migraine.
Tips For Patients
Protecting your eyes whenever you’re out in bright SoCal sun is key.
Don’t leave home without quality sunglasses (polarized lenses are ideal to cut glare).
Wide-brimmed hats and UV-coated car visors can also reduce direct sun exposure.
If you’re especially light-sensitive, transition lenses or even carrying an umbrella for shade at the beach can help.
- Heatwaves & Dehydration:
SoCal often sees summer heatwaves and even winter days in the 80s-90s °F. High temperatures cause you to lose fluids (through sweat) and can dilate blood vessels – both potential migraine triggers. Dehydration is a well-known headache trigger, and it can sneak up if you’re out hiking or at the beach on a hot day.
Tips For Patients
Proactively hydrate before you feel thirsty.
Always carry water, especially during outdoor activities.
On very hot days, plan strenuous exercise for early morning or evening when it’s cooler.
Take frequent shade breaks and consider sports drinks or electrolyte supplements if you’re sweating a lot, as they can replenish minerals lost and help stave off headaches.
- Weather Changes & Barometric Pressure Swings:
SoCal’s weather can swing from cool, foggy mornings (“June Gloom”) to bright, warm afternoons. Such rapid changes in atmospheric pressure and temperature can trigger migraines in sensitive individuals. A sudden heat spike or an incoming storm front (even rare in SoCal) may set off head pain.
Tips For Patients
While we can’t control the weather, you can track it. Some patients keep a headache diary with notes on weather conditions. If you notice a pattern, prepare on those days: for example, if a hot day is forecast after a cool spell, plan for extra rest, stay in air-conditioned environments, and have your migraine medications or remedies handy. Small adjustments like avoiding outdoor chores during big pressure swings can make a difference.
- Seasonal Allergens (Pollen Surges):
Thanks to our mild climate, plants bloom nearly year-round in Southern California. Pollen from olive trees, spring wildflowers, or ragweed can trigger allergies – and for migraine sufferers, allergy symptoms (stuffy nose, sinus pressure) can lead to “sinus headaches” that are actually migraines. Santa Ana winds often carry pollen and dust, compounding this effect.
Tips For Patients
By controlling your allergies, you may reduce migraine flare-ups associated with them.
During high pollen days, keep windows closed and run an air filter.
Over-the-counter antihistamines or a nasal corticosteroid spray can reduce congestion (always consult your doctor for persistent allergies).
Nasal irrigation (like a neti pot) with sterile saline can flush out irritants.
Sensory Triggers
Southern California’s lively culture means plenty of sights, sounds, and smells – but some of these sensory stimuli can catch you off guard as migraine triggers. A migraine brain is often hypersensitive to sensory input (many patients experience photophobia and phonophobia – sensitivity to light and sound). Here are some sensory triggers to watch for:
- Loud Noise & Overstimulation:
From concerts at the Hollywood Bowl to Lakers games at Crypto.com Arena, SoCal offers lots of loud entertainment. But blaring music, stadium crowds, or even the cacophony of a busy restaurant can overwhelm someone prone to migraines. Intense sound can increase stress hormones and stimulate the trigeminal nerve pathways, potentially kicking off a headache.
Tips For Patients
You don’t have to skip the fun – just be strategic.
If you’re attending a loud event, consider using quality earplugs (many musicians use high-fidelity earplugs that lower volume without muffling quality).
Take breaks in quieter areas if possible (e.g., step out between sets at a concert).
For day-to-day noise, noise-cancelling headphones during work or commuting can help reduce overall sound stress.
Regular relaxation exercises can also lower your baseline sensitivity to noise over time.
- Strong Smells (Perfumes & Fumes):
Ever walk into a boutique or elevator and get hit with a wave of strong perfume? For many migraine sufferers, powerful odors are a notorious trigger. In fact, osmophobia – sensitivity to smell – is reported in up to 95% of migraine patients
Common Smell Triggers
Odors can provoke migraines within minutes for some people.
Common culprits include heavy perfumes/colognes, chemical cleaners, air fresheners, and even vehicle exhaust.
In Southern California, you might encounter these smells at crowded malls, in traffic, or even from the blooms of night-blooming jasmine on a warm evening.
Tips For Patients
Identify and avoid personal smell triggers.
- Use unscented or mildly scented household products.
- If strong odors at work are an issue, politely communicate with colleagues or adjust your environment (e.g., open a window, use a fan).
- When out, stepping away from the source quickly can prevent a full-blown attack.
- Harsh or Flickering Lights:
We already covered sunlight, but artificial lighting can be just as triggering. Think of strobing club lights, flashing sequences at theme park rides, or even the flicker of old fluorescent office lights. These visual disturbances can precipitate migraines in susceptible individuals
For instance, a night out dancing in a club with strobe lights might leave you with more than just ringing ears – the next day could greet you with a migraine. Similarly, hours under unforgiving fluorescent lights can cause eye strain and headache.
Tips For Patients
At home and work, use soft, natural lighting where possible. Small adjustments to your visual environment can greatly reduce light-triggered migraines.
Replacing flickering fluorescents with LED bulbs or using lampshades to diffuse harsh light can help.
When you know flickering lights are likely (such as at a haunted house or concert), consider tinted migraine glasses or close your eyes briefly during intense strobe sequences.
If screen flicker is an issue, make sure your monitors are high refresh rate and use blue light filters.
Lifestyle Triggers
Our Southern California lifestyle – while enviable – can be a minefield of migraine triggers. Busy schedules, traffic jams, and active social lives all play a role. The key is balance and consistency. Let’s look at some everyday lifestyle triggers and how to manage them:
- Traffic Stress and Commute Chaos:
Los Angeles’ legendary traffic isn’t just a test of patience – it can also test your head. The stress of stop-and-go traffic, dealing with erratic drivers, and simply sitting tense in a long commute can trigger tension that leads to migraines.
Stress is one of the most common migraine precipitants, and daily gridlock is a prime stressor for many SoCal residents. Additionally, breathing in vehicle exhaust on congested freeways (remember those odor triggers?) can compound the issue.
Tips For Patients
Since teleportation isn’t an option (yet!), try to make your commute more relaxing.
Soothing music or podcasts can take your mind off the frustration.
Relaxation techniques like deep breathing or progressive muscle relaxation (yes, even in the car – just avoid closing your eyes!) can keep stress levels in check.
If possible, adjust your schedule to commute during off-peak times or explore carpooling (less driving burden on you) or public transit a couple days a week. Arriving a bit earlier or later is worth a clearer head.
And remember to stretch your neck and shoulders at red lights. Releasing that muscle tension can prevent a brewing “traffic headache.”
- Weekend “Let-Down” Effect:
Ironically, many SoCal migraine patients report headaches not during the crazy workweek, but when they finally relax on the weekend. This is known as the “weekend migraine” or let-down headache.
After a stressful week, your stress hormones drop and your body, in a rebound effect, might trigger a migraine on Saturday morning when you’re trying to sleep in.
Changes in routine – different wake times, different meal times, or suddenly not having your usual 6 a.m. coffee – can also confuse your system.
Tips For Patients
Try to keep a light routine even on rest days.
You don’t need to work on Saturdays, but aim to wake up around the same time (within an hour or so) as weekdays and avoid drastically changing your caffeine intake or meal schedule.
Plan a gentle activity to start your weekend morning (like a walk or stretching) to transition from high gear to relaxation mode more smoothly.
If you know that the first day of vacation tends to gift you a migraine, talk to your doctor about possibly using a preventative medication or relaxation techniques before that let-down period.
Consistency is key – your brain likes routine, even if you’re off the clock.
- Irregular Sleep Schedules:
Southern California is a land of early-rising surfers and late-night creatives. But irregular sleep – whether it’s not enough sleep during the week or oversleeping on Sunday – is a notorious migraine trigger.
Skimping on sleep can leave your brain hypersensitive, while oversleeping can throw off your circadian rhythm and trigger “oversleep headaches.” Shift workers (like nurses, firefighters, or those in the entertainment industry working odd hours) may be especially prone to migraine attacks after a night shift or a sudden schedule change.
Tips For Patients
Strive for consistency in sleep. Most adults need about 7–8 hours of quality sleep.
Try to go to bed and wake up at similar times each day.
If you must change your schedule (like switching to a night shift or traveling to a different time zone), do it gradually if possible. Adjust by an hour or two per day rather than a sudden flip.
Create a migraine-friendly sleep environment: dark, cool, and quiet.
And yes, it’s tempting to snooze on weekend mornings, but if you oversleep, do it by just an hour or two, not till noon.
Keeping your brain’s internal clock steady can significantly reduce migraines triggered by sleep disruptions.
- Travel & Jet Lag (Altitude Changes):
Southern Californians are travelers – whether it’s quick trips to Vegas or far-flung international flights from LAX. But travel can pose two big triggers: jet lag from changing time zones (which messes with your sleep and meal schedule) and altitude changes.
For example, driving from L.A. (sea level) up to Big Bear or Mammoth Mountain for a weekend can mean a rapid altitude increase, which for some brings on altitude headaches due to lower oxygen and pressure changes. Flying on airplanes can similarly trigger headaches for some, due to cabin pressure fluctuations and dry air.
Tips For Patients
When traveling across time zones, start adjusting your schedule a couple of days in advance (shift your bedtime toward the destination time).
Stay hydrated before, during, and after flights.
In flight, consider using a saline nasal spray to combat dry air, and wear eye shades and earplugs to rest.
For altitude trips, ascend gradually if you can – maybe spend a night at intermediate altitude if driving far uphill.
Pace yourself the first day at high altitude (don’t go straight into a strenuous ski session; give your body a chance to acclimate).
Some people find taking magnesium supplements or an anti-inflammatory as a preventive measure (with doctor’s advice) before altitude changes can help.
If you’re especially prone to travel migraines, discuss with your neurologist – they might prescribe a medication to take preventively on travel days.
- Intense Exercise & Overexertion:
Southern Californians are an active bunch – from crossfit sessions and marathon training to hot yoga in studios. Exercise is generally fantastic for migraine prevention (regular moderate exercise can reduce frequency of attacks in the long run).
However, overexertion or exercising in the wrong conditions can trigger acute migraines in some people. Pushing yourself too suddenly, getting overheated, or straining without proper warm-up may lead to an exertional headache or migraine.
For example, sprinting up a steep trail on a 95°F day or doing a heavy weightlifting set without breathing properly might result in pounding head pain.
Tips For Patients
Don’t ditch exercise – instead, exercise smart. Regular, moderate exercise can actually help reduce migraines, so finding the right balance is key.
Warm up thoroughly and cool down gradually to avoid sudden changes in blood flow.
Stay hydrated (notice a theme?) before, during, and after workouts.
Avoid outdoor exercise during peak heat; opt for mornings or climate-controlled environments on hot days.
If you’re doing high-intensity interval training, build up your tolerance over time rather than jumping in full force on day one.
Pay attention to your body’s signals – if you start feeling lightheaded or notice early headache signs during a workout, ease up and rest.
- Screen Time & Digital Eye Strain:
Whether you’re editing films, coding the next big app, or just binging Netflix, long hours on screens are common in SoCal’s tech and entertainment scenes. But excessive screen time can contribute to migraines.
The combination of bright light from screens, flicker rates, and focusing intensely can cause eye strain, tension in neck/shoulder muscles, and even trigger the migraine center in your brain. Blue light from devices is also thought to interfere with sleep patterns, indirectly affecting migraines.
Tips For Patients
Follow the 20-20-20 rule – every 20 minutes, look at something 20 feet away for at least 20 seconds to give your eyes a break.
Use screen filters or “night mode” to reduce blue light, especially in the evenings.
Make sure your workstation is ergonomically set up: screen at eye level, chair support for your back, and wrists supported – this helps prevent muscle tension that can trigger headaches.
It may also help to consciously blink often or use artificial tears if your eyes get dry while staring at a screen.
If you’re prone to migraines, you might consider special migraine glasses that filter harsh light from screens and fluorescent lighting.
And of course, try to balance those Zoom marathons with some non-screen time like a walk outside (with sunglasses on!). Your eyes and your brain will thank you.
Dietary Triggers
You might be diligent about diet, but some surprising foods and drinks common in the Southern California lifestyle can prompt migraines. Migraine sufferers often have certain dietary triggers – and while these can vary person to person, here are some usual suspects in SoCal:
- Spicy Foods & Hot Peppers:
Southern California’s rich culinary scene – from authentic Mexican tacos to Korean kimchi – means we eat a lot of spicy foods. But that extra-hot salsa or Sriracha-drizzled dish could trigger a migraine in some individuals. Capsaicin (the compound in chili peppers) can cause blood vessel dilation and nerve stimulation in the mouth and nose, which might spark a headache in sensitive people.
Tips For Patients
You don’t have to blandify your diet entirely. Keep a food diary to see if there’s a correlation between spicy meals and your headaches. If you suspect a link:
- Try milder versions of your favorite dishes (medium salsa instead of extra hot, for example).
- You can also balance spice with cooling ingredients (yogurt, cucumber, etc.) which might help.
- And of course, moderation is key – maybe don’t make every meal a five-alarm fire in your mouth.
- Caffeine Ups and Downs:
Coffee and green juice are practically morning rituals here. Caffeine is tricky – it can be both a treatment and a trigger for migraines. In small, consistent amounts, caffeine (like your daily cup of coffee) can actually help headaches by constricting blood vessels.
However, too much caffeine or large swings in intake (having a lot one day and none the next) often trigger migraines. Many people experience “caffeine withdrawal” headaches if they skip their usual dose. With the proliferation of specialty coffee, boba teas, energy drinks, and even pre-workout supplements (which often contain caffeine) in SoCal, it’s easy to overdo it unintentionally.
Tips For Patients
Maintain a steady caffeine routine.
Figure out your comfortable daily amount (for example, one cup in the morning and maybe a small tea in the afternoon) and try not to exceed it.
More importantly, don’t quit caffeine cold-turkey if you suspect it’s a trigger – instead, taper down slowly to avoid withdrawal headaches.
On weekends, if you normally have coffee at 7 a.m. on weekdays, don’t wait until 10 a.m. to have it on Saturday. Consistency helps.
If you want to reduce reliance on caffeine, swap in decaf or half-caf gradually, or try gentler sources like green tea which has less caffeine.
- Alcohol (Red Wine & Craft Beer):
Enjoying a glass of Napa Valley red or a local craft IPA is part of the SoCal good life for some, but alcohol is a well-known migraine trigger for many.
- Red wine is often singled out – it contains tyramine and histamines that can provoke headaches.
- Beer (especially certain craft beers or tap beers with higher nitrite content) and champagne are also common culprits.
Alcohol causes blood vessels to widen and can lead to dehydration, both of which can spark a migraine attack a few hours later (hello, evening drink, morning migraine).
Tips For Patients
If alcohol triggers your migraines, first try to identify which types are worst. Some people get headaches only from red wine but not other drinks, for example.
Opt for lighter-colored alcohols which tend to have fewer congeners (impurities) – some migraine sufferers find clear spirits like vodka or white wine a bit gentler (though moderation still crucial).
Always drink plenty of water alongside any alcoholic beverage – a good rule is one glass of water per drink.
Consider skipping the red wine at that next sunset dinner and see if it makes a difference; maybe choose a mocktail or sparkling water with lime (your head will thank you in the morning).
And if you do indulge, be sure to rehydrate and perhaps take an over-the-counter pain reliever before bed (if your doctor says it’s okay) to ward off a potential headache.
- Food Additives & Preservatives:
Some ingredients in processed foods can be stealth triggers. A few to watch out for:
Monosodium Glutamate (MSG): Common in certain Asian cuisines and packaged snacks, MSG can trigger head pain in some sensitive individuals. It’s a flavor enhancer, so it might be hidden in sauces or fast-food seasonings (even if a restaurant doesn’t explicitly add MSG).
Nitrates/Nitrites: Found in processed meats like hot dogs, bacon, and deli cold cuts. Ever get a headache after a ballpark hot dog or a charcuterie board at a winery? It could be the preservatives causing blood vessel changes. SoCal’s love for bacon-wrapped street hot dogs after a concert could come at a price for migraine-prone folks.
Artificial Sweeteners: Some people report migraines from sweeteners like aspartame (commonly in diet sodas or sugar-free candies). The jury is still out scientifically, but if you notice a pattern, it’s worth considering.
Tyramine-rich foods: Aged cheeses (like that gourmet cheddar or brie), cured meats, and even certain fermented health foods (kombucha, anyone?) contain tyramine, which is known to trigger migraines in some.
Tips For Patients
Read labels and be aware of what you’re eating. You don’t need to avoid everything on the list – but take note if a certain food consistently precedes a migraine.
- Perhaps you can choose nitrate-free deli products (readily available at many organic grocers) or limit aged cheeses at your wine nights.
- If Chinese takeout gives you headaches, ask if they can leave out MSG, or choose dishes that are less likely to have it.
- Opt for natural sweeteners like stevia or just small amounts of sugar versus artificial ones if you suspect those.
- Keeping a food diary is invaluable: you might discover, for example, that pepperoni pizza (aged cheese + nitrates) is a double trigger whereas a fresh caprese (fresh cheese, no nitrates) is fine.
With those insights, you can adjust your diet without feeling overly restricted.
- Skipping Meals & Fasting:
In health-conscious Southern California, many people try intermittent fasting or simply get so busy they skip meals. But going too long without eating can cause your blood sugar to drop, and for many migraine sufferers, hunger is a major trigger.
You might recognize the pattern: a hectic workday where you accidentally miss lunch leads to a throbbing migraine by late afternoon. Even deliberate fasting (as in trendy cleanses or dieting) can backfire if you’re prone to headaches. Your brain likes a steady supply of energy, and when it doesn’t get it, that stress can induce a migraine.
Tips For Patients
Don’t skip meals regularly. If weight management or fasting is important for you, do it under guidance and very carefully. A better strategy for migraine-prone individuals is this:
Eat frequent, small meals or snacks to keep blood sugar stable.
Carry healthy snacks with you – a handful of almonds, a piece of fruit, or a granola bar – so you’re never caught with an empty tank.
If you plan to try intermittent fasting, talk to a healthcare provider first and consider a mild version (e.g., 12-hour overnight fast rather than 18 hours) to see how you tolerate it.
Remember that feeding your brain is part of migraine prevention. When busy days are the norm, meal-prepping or setting reminders to eat can help.
And if you’re stuck in meetings, even sipping on a protein shake or smoothie can tide you over until you can have a proper meal.
The bottom line: regular nourishment = happier brain = fewer migraines.
Taking Control & Getting Relief
Identifying your personal triggers is a powerful step toward a migraine-free life. But you don’t have to do it alone. At Achilles Neurology, we specialize in helping Southern California patients manage and prevent migraines through a combination of medical and lifestyle strategies:
Neurological Evaluations: Not sure what’s causing your headaches? Our neurologists can perform a thorough evaluation, review your history (including those trigger diaries), and even do tests if needed to rule out other causes. We’ll help confirm if it’s migraine and pinpoint possible triggers unique to you.
Migraine-Specific Medications: There are effective medications that can abort a migraine in progress or reduce the frequency of attacks. These range from traditional triptans to new CGRP inhibitors and preventative drugs. We personalize treatment plans – for instance, if weather changes often trigger your migraines, we might recommend keeping a medication on hand to take at the first sign of a migraine when a big weather shift is coming. For frequent migraines, daily preventives can significantly cut down attacks.
Natural Supplements: Many patients here prefer a natural approach when possible. We can guide you on evidence-backed supplements like magnesium, riboflavin (B2), or coenzyme Q10, which have been shown to help prevent migraines for some people. Herbal options such as butterbur or feverfew are also considered in certain cases. Our team ensures any supplement regimen is safe and complements your overall treatment.
Lifestyle Counseling: As you saw, lifestyle plays a huge role in migraines. Our clinic offers lifestyle and wellness counseling to tackle triggers head-on. Whether it’s stress management techniques, sleep hygiene coaching, diet adjustments, or exercise plans, we help you make sustainable changes. Little tweaks in your routine can pay off in fewer headaches – and we’re here to coach you through those changes.
Trigger Management Plans: We believe in proactive care. Together with you, we can develop a plan for days when triggers are likely. For example, if hot Santa Ana winds are forecast, your plan might include extra hydration, a preventive dose of medication, and avoiding outdoor activities. Heading to a big festival? We’ll arm you with strategies (and perhaps a rescue med in your pocket) so you can enjoy life without fear of the next migraine.
Don’t let migraines control your life. You’ve learned about 20 surprising triggers – now it’s time to take action. By understanding and avoiding these triggers, and getting the right medical support, you can dramatically reduce the impact of migraines on your daily routine. If you’re in Southern California and struggling with migraines, we’re here to help.
Let’s put those migraines in the rear-view mirror, and get you back to feeling your best under the California sun!
Ready to find relief from migraines?
Schedule an appointment with our migraine specialist at Achilles Neurology Clinic today. We’ll work with you one-on-one to identify your triggers and craft a personalized treatment plan, so you can enjoy the Southern California lifestyle without the fear of debilitating headaches. Don’t wait – a clearer, pain-free life could be just one consultation away.