When the crisp, cold air sets in, many people find themselves experiencing headaches more frequently. Seasonal headaches can be frustrating and disruptive, especially for those who are prone to migraines or other chronic headache conditions. But what is it about autumn and winter that seems to trigger more headaches than other times of the year?

In this article, we’ll explore the connection between seasonal changes and headaches, and dive deeper into why this season might be a headache-prone period for many. We’ll also share tips on how to manage these headaches effectively.

What are headaches? 

A headache is a common condition characterised by pain or discomfort in the head, scalp, or neck. It can vary in intensity, duration, and type, and can affect people of all ages. Headaches are a symptom, not a disease. 

Types of Headaches

Primary Headaches: These are not caused by an underlying medical condition and include:

Tension Headaches: The most common type, often described as a dull, aching sensation around the head. Triggered by stress, poor posture, or muscle tension.

Migraines: Intense, throbbing pain usually on one side of the head, often accompanied by nausea, sensitivity to light and sound, and visual disturbances (auras).

Cluster Headaches: Severe, recurring pain around one eye or on one side of the head, often occurring in “clusters” or cycles.

Secondary Headaches: These result from an underlying condition, such as:

• Sinus infections
• Head injuries
• High blood pressure
• Dehydration
• Medication overuse (rebound headaches)
• Illnesses like meningitis or brain tumours (rare)

Weather Changes and Headaches

One of the primary reasons for increased headaches during the cold months is the drastic weather changes. As the seasons transition, we experience fluctuating temperatures, falling barometric pressure, and shifts in humidity. These factors can all have an impact on headache frequency and severity.

Barometric Pressure and Headaches 

When the atmospheric pressure drops, as it often does during autumn, it can cause blood vessels in your brain to constrict or dilate, which may lead to headaches or migraines. This phenomenon, known as a barometric pressure headache, is particularly common in people who are already prone to weather-related migraines.

A study referenced in an Excedrin article found that people reported more frequent headaches in autumn than other seasons. Sudden drops in barometric pressure, combined with temperature changes, can cause the body to react in ways that trigger headaches, especially for those who are already prone to them.

Cold Weather and Sinus Headaches

As the temperature drops, another common trigger for headaches is the development of sinus pressure. Cold air can cause sinus passages to constrict, leading to sinus headaches. This is especially true if dry air or seasonal allergens are also at play. Those who suffer from allergies may notice a spike in headaches during this time due to inflammation caused by pollen, mould, or even dust mites

Why Seasonal Changes Cause Migraines

The exact cause of autumn migraines is still a subject of research, but it is believed that weather fluctuations trigger chemical changes in the brain. A drop in serotonin levels, for instance, is thought to contribute to migraine onset. This drop may also be linked to Seasonal Affective Disorder (SAD), a condition that is common during the darker, colder months of the year. SAD has been associated with headaches, particularly those that are triggered by stress or depression.

How Temperature Changes Affect Headaches  

Sudden changes in temperature – whether it’s a cold morning followed by a warmer afternoon or the opposite – can also be linked to headache onset. Your body needs to adjust to these new conditions, which can trigger vascular changes that lead to headaches. The colder weather in autumn and winter also encourages people to spend more time indoors with dry, heated air, which can be a significant trigger for migraines and tension headaches.

Types of Headaches Common in Autumn and Winter

Not all headaches are the same, and understanding the type of headache you’re experiencing can help you manage and treat it more effectively. During the cooler months, certain types of headaches are more common due to changes in weather, temperature, and environmental factors. Below are some of the most frequently reported headaches during this season.

Tension Headaches

Tension headaches are among the most common types of headaches and are often triggered by stress, poor posture, or muscle tension, particularly in the neck and shoulders. As autumn sets in, the drop in temperature can cause muscles to tense up, increasing the likelihood of these headaches. People who spend a lot of time sitting at desks or working in cold environments may be especially prone to tension headaches in the colder months.

Symptoms of tension headaches include:

• A dull, aching pain around the forehead or the back of the head
• Tightness or pressure across the scalp
• Pain in the neck or shoulders

Tension headaches can be managed with better posture, regular breaks from sitting, and stress-relieving techniques like stretching or yoga.

Migraines

Migraines are more severe than tension headaches and are often accompanied by additional symptoms such as nausea, sensitivity to light, and visual disturbances. Migraines triggered by barometric pressure changes are particularly common in autumn and winter. The fluctuating weather conditions and changes in light exposure can lead to a spike in migraine frequency for those who are already susceptible.

Common symptoms of migraines include:

• Intense, throbbing pain on one side of the head
• Nausea or vomiting
• Sensitivity to light, sound, or smells
• Visual auras, such as flashing lights or blind spots

To manage migraines, it’s essential to track your triggers – weather changes, diet, and stress levels are common culprits. Medications and lifestyle adjustments can also be helpful. 

Sinus Headaches

With the arrival of autumn comes the rise of sinus headaches, which are often caused by inflammation of the sinuses due to seasonal allergies or dry, cold air. If you suffer from allergies to mould or dust, you may find that autumn brings an increase in sinus headaches. The cooler air can cause sinus passages to become blocked, leading to pressure and pain around the forehead, nose, and cheekbones.

Symptoms of sinus headaches include:

• Pressure and pain around the sinuses (forehead, cheeks, and nose)
• Congestion or nasal discharge
• Worsening pain when bending over or lying down
• Earache or a feeling of fullness in the ears

Treating sinus headaches usually involves managing allergies, using saline nasal sprays, or taking over-the-counter medications to reduce inflammation and clear the sinuses.

Cluster Headaches

While less common than other types, cluster headaches can be debilitating and are known to occur in cyclical patterns, often aligning with seasonal changes. These headaches are characterised by intense pain, usually around one eye, and tend to occur in clusters over a few weeks or months. The exact cause of cluster headaches is not well understood, but some experts believe that seasonal factors, such as changes in daylight, can trigger them.

Symptoms of cluster headaches include:

• Sudden, sharp pain around one eye or on one side of the head
• Watery eyes and nasal congestion on the affected side
• Restlessness or agitation during attacks
• Attacks often happen at the same time each day, particularly in the evening or during the night

Cluster headaches are more challenging to treat than other types, often requiring prescription medications or oxygen therapy. 

Weather-Related Headaches

As discussed earlier, weather changes are a significant trigger for many headaches during autumn and winter. These headaches, also called barometric pressure headaches, can occur when the pressure in the atmosphere drops, leading to changes in blood vessel dilation in the brain. Migraines and tension headaches can also be exacerbated by sudden weather shifts. This makes autumn a particularly difficult time for those with chronic headache conditions.

By understanding the different types of headaches and their triggers, you can better manage your symptoms and take steps to prevent headaches before they start. Whether it’s adjusting your posture to reduce tension headaches or keeping an eye on the weather to avoid migraines, proactive measures can make a big difference.

Common Autumn and Winter Headache Triggers

While weather-related headaches are a large factor, there are several other potential autumn and winter headache triggers that might surprise you:

– Seasonal allergies: Allergens such as mould are more prevalent during the cold months and can trigger sinus headaches.

– Dehydration: The cooler temperatures may reduce your thirst, but failing to drink enough water can lead to headaches.

– Eye strain: Shorter daylight hours mean people rely more on artificial lighting, which can cause glare or insufficient brightness for tasks like reading or using screens. Poor lighting forces the eyes to work harder, leading to strain and headaches.

– Dietary changes: As we transition to heartier, richer foods in autumn and winter – especially around Christmas – certain triggers like processed meats or aged cheeses can increase the likelihood of headaches.

– Lack of sunlight: Reduced exposure to sunlight can cause a drop in vitamin D levels, potentially leading to headaches.

With so many different factors contributing to headaches in the colder months, it’s no wonder people find themselves reaching for relief more often during this season.

Preventing and Managing Headaches

While it might seem like headaches are inevitable due to the many triggers, there are several strategies you can implement to reduce their frequency and intensity. 

1. Monitor Weather Changes

One of the best ways to manage seasonal headaches is to pay attention to weather patterns. If you notice a link between drops in barometric pressure and your headaches, it may be helpful to plan ahead. There are weather apps that allow you to track atmospheric pressure, which can give you a heads-up when a headache might be on the way. You can also check the weather forecast using the Met Office website. During these times, you can take preventative steps such as staying hydrated, minimising stress, and avoiding known triggers like certain foods or strong fragrances.

2. Stay Hydrated

Hydration is key to preventing headaches year-round, but it’s particularly important in autumn when the cooler temperatures make it easy to forget to drink enough water. Headaches caused by dry air are common as we begin to use indoor heating, which can dehydrate the body. Drinking plenty of water throughout the day helps maintain your body’s balance and prevent dehydration headaches.

3. Manage Seasonal Allergies

If your headaches are related to seasonal allergies, taking steps to minimise exposure to allergens can significantly help. Keep windows closed on high pollen days, use an air purifier, and wash bedding regularly to reduce dust mites. In some cases, over-the-counter or prescription allergy medications can alleviate sinus pressure and the headaches that come with it.

4. Prioritise Good Sleep 

Getting enough quality sleep is essential for preventing headaches. Changes in weather and shorter daylight hours can disrupt your sleep cycle, leading to fatigue and an increased risk of headaches. Establishing a consistent sleep routine, ensuring your bedroom is comfortable and dark, and avoiding screens before bedtime can all help improve your sleep quality. Restful sleep gives your body the recovery time it needs to prevent tension and migraines triggered by stress or fatigue.

5. Regular Exercise

Regular physical activity is another effective way to prevent headaches, especially in the colder months when we may be less active. Exercise helps to reduce stress, improve circulation, and release endorphins, which can reduce the frequency and severity of headaches. Even gentle activities like walking, yoga, or stretching can make a big difference, especially for those prone to tension headaches caused by tight muscles or poor posture. 

6. Eat a Balanced Diet 

A balanced diet plays a key role in managing headaches. Avoiding known headache triggers, such as processed foods, caffeine, and alcohol, is a good start. Instead, focus on eating nutrient-rich foods, such as whole grains, fruits, vegetables, and lean proteins, to stabilise blood sugar levels and prevent headaches caused by hunger or low energy. Adding magnesium-rich foods, such as leafy greens and nuts, may also help reduce migraines.

7. Practise Good Posture and Ergonomics

With the colder weather comes the tendency to hunch over to stay warm, whether working at a desk or while commuting. Poor posture can contribute to musculoskeletal headaches, especially in people with existing neck or back issues. Chiropractors can offer advice on improving posture and spinal alignment to reduce tension headaches.

8. Keep a Headache Diary

If you’re not sure what’s triggering your headaches, keeping a headache diary can be a useful tool. By tracking the frequency, duration, and potential triggers of your headaches, you can start to see patterns emerge. This can be especially helpful when dealing with migraines, which can be influenced by a combination of factors, including weather, diet, stress, and sleep patterns.

Some things to track in your headache diary include:

– The date and time the headache started

– The severity of the headache

– Any potential triggers (foods, stress, weather changes)

– How long the headache lasted

– What, if any, relief methods helped

By doing this, you can take action to avoid triggers and better manage your headaches.

9. Pay Attention to Light and Temperature

As we head towards winter, shorter days and the resulting lack of natural sunlight can trigger seasonal affective disorder (SAD), which is closely linked to headaches. Using a SAD lamp in the mornings can mimic natural sunlight and help regulate serotonin levels. This reduces the likelihood of SAD-related headaches. The NHS recommends that everyone, including pregnant and breastfeeding women, should consider taking a daily supplement with 10 micrograms of vitamin D during autumn and winter.

At the same time, managing the temperature of your indoor environment is important. Avoid overly warm or cold environments, as drastic temperature changes can lead to tension or vascular headaches. Adjust your thermostat to maintain a comfortable, consistent indoor temperature to reduce the risk of headaches.

 10. Try Natural Remedies

If you’re looking for drug-free ways to combat seasonal headaches, there are a number of natural remedies worth exploring. Some people find relief from using essential oils, such as lavender or peppermint, which can be applied to the temples or diffused into the air. Others find relief from regular massage therapy, which helps relieve muscle tension that can contribute to headaches. Chiropractic adjustments can also provide relief for those suffering from musculoskeletal headaches, especially if poor posture or spinal alignment is a factor.

Conclusion

Weather changes, barometric pressure shifts, allergies, and even the switch to colder temperatures can all contribute to seasonal headaches. However, with some foresight and lifestyle adjustments, you can prevent many of these headaches and enjoy the colder months headache-free.

For more information on managing headaches and other musculoskeletal conditions, Chiropractic Care Clinics offers a range of treatments to help you feel your best year-round.

Why choose Chiropractic Care Clinics?

We provide a range of services across our Yeovil, Crewkerne, and Beaminster clinics. Our goal is to provide effective, compassionate care tailored to your individual needs. This includes a multidisciplinary Headache Clinic focussing on diagnosis of head and face pain syndromes. If you have any questions about our services, please do not hesitate to speak with our team.