Why Migraine And Seasonal Affective Disorder Worsen Together
Living in a place where the seasons change dramatically, I’ve noticed a clear pattern: my migraines tend to flare up just as the days grow shorter and the skies dull into shades of gray. At first, I chalked it up to coincidence—maybe just stress or changes in sleep. But after years of tracking symptoms, one thing became clear: there’s a deep connection between migraine attacks and seasonal affective disorder (SAD). If you’ve ever found yourself more light-sensitive, fatigued, or migraine-prone when winter hits, you’re definitely not imagining it.
How Seasonal Affective Disorder and Migraines Overlap
On the surface, SAD and migraines might seem unrelated. But biologically, they share overlapping triggers—light exposure, hormonal regulation, circadian rhythm disruptions, and even serotonin imbalances. In fact, those with chronic migraine are more likely to experience seasonal affective symptoms compared to the general population.
Shorter Days, Longer Pain
Reduced daylight hours can seriously mess with your internal clock. The pineal gland, which produces melatonin (the sleep hormone), gets signals from sunlight. Less sun means melatonin surges, which can throw off sleep cycles—a huge migraine trigger. Simultaneously, serotonin, the “feel good” neurotransmitter, dips during darker months. That double whammy often leads to mood dips and neurological instability that can set off a migraine episode.
Barometric Pressure Drops
This is one of my worst triggers. You know that deep pressure headache that builds up when a storm’s rolling in? That’s not just you. Atmospheric pressure changes, especially during seasonal shifts, can cause blood vessels in the brain to expand and contract, irritating nerve endings. According to NIH research, these weather fluctuations can act as a physiological migraine trigger for many people.
Symptoms That Blur the Lines
When SAD and migraines collide, the symptoms can be difficult to separate. You may feel:
- Low energy throughout the day—even after a full night’s sleep
- Heightened sensitivity to light or sound
- Increased irritability or brain fog during winter months
- Recurring dizzy spells or visual aura
Many people mistakenly treat just the emotional side of SAD, not realizing that their headaches may be neurological symptoms of something deeper. It’s crucial to understand both conditions to treat them effectively—often simultaneously.
Personal Experience: More Than the “Winter Blues”
There was a time I thought I was just overly sensitive to cold weather. But come late November, like clockwork, my migraines would come roaring in. After talking with my neurologist and doing some reading on early migraine symptoms, I realized that I wasn’t just dealing with headaches—I was managing a seasonal neurological condition that needed targeted strategies.
Managing Both Conditions Holistically
Treating seasonal migraines isn’t just about popping ibuprofen or hiding in a dark room. A more holistic plan that also addresses mood, light exposure, and lifestyle tends to work better in the long term.
1. Light Therapy—For Mood and Migraines
Using a full-spectrum light box every morning has been a game-changer for me. It helps stabilize circadian rhythms and reduces that dragging fatigue that precedes a migraine. While research is still emerging, many professionals believe light therapy can reduce both sleep disruptions and neurological sensitivity.
2. Supplements Backed by Evidence
Certain supplements offer potential benefits for both mood and migraine prevention:
- Magnesium — Often low in those with migraines and mood disorders
- Vitamin B2 & B6 — Shown to reduce migraine frequency and support energy levels
- Omega-3s — Anti-inflammatory and may help regulate serotonin (source: NIH)
3. Cognitive and Behavioral Therapy (CBT)
CBT isn’t just for anxiety—it’s now a recognized approach for migraine prevention too. By addressing thought patterns around pain, light sensitivity, and emotional responses to migraines, CBT can reduce attack severity. Learn more about this option in our article on CBT for migraines.
4. Sleep Regulation is Non-Negotiable
I cannot overstate how important good sleep is. I used to treat bedtime as optional. Big mistake. Migraines and SAD symptoms both spiral when your sleep schedule is erratic. Using consistent sleep hygiene techniques—no screens 1 hour before bed, cool room temperature, and no late caffeine—made a huge impact on both my mental state and migraine frequency.
When to Seek Professional Help
If your migraines intensify during certain seasons, especially winter or early spring, it might be time to speak with a neurologist who understands this connection. The overlap with SAD is real and documented. Tracking your symptoms in a migraine diary can help you spot seasonal trends, giving your doctor better insights into how to treat you effectively.
For an in-depth understanding of other migraine triggers, check out our complete guide on migraine triggers, and don’t miss our comprehensive resource on migraines and headaches to explore more connected topics.
Lifestyle Adjustments That Can Make a Huge Difference
When I first realized that my migraines weren’t just random, but actually synced with the seasons, I felt a little helpless. But once I began experimenting with small lifestyle tweaks, things started to shift. Not all at once, but gradually. Here’s what really helped.
Routine, Routine, Routine
Having a daily rhythm—even when the world outside is gray and sluggish—helps anchor both your brain and your body. My winter routine now includes:
- Waking up and going to bed at the same time every day (yes, even on weekends)
- Exposing myself to natural light as early as possible—coffee by the window is a must
- 15–20 minutes of light movement like stretching or walking right after waking
It’s easy to overlook how light exercise can reduce both depressive symptoms and migraine frequency, but it’s one of the most sustainable tools I’ve found.
Rethinking the Diet
Cold weather cravings hit hard—carbs, sugar, processed comfort food. But these foods often contribute to inflammation and can act as sneaky migraine triggers. What’s worked better for me is focusing on anti-inflammatory meals: salmon, leafy greens, turmeric, and magnesium-rich foods like avocado and almonds.
For more in-depth guidance, check our guide on migraine-friendly diet plans.
Cutting Screen Time (Even Though It’s Hard)
Blue light doesn’t just mess with melatonin production; it can also intensify light sensitivity migraines. I’ve started using blue light filters in the evening and swapping doomscrolling for journaling. Not only has it helped with sleep, but also with mood regulation overall.
Tools That Support Winter Migraine Relief
In the past, I used to rely entirely on medications, but now I use a mix of modern tools and holistic options. Some devices and aids worth exploring:
- Nerivio wearable for non-invasive migraine relief
- Smart headbands and cold therapy tools
- Blue light blocking glasses to help with both SAD and migraine symptoms
These aren’t miracle fixes, but when paired with the right lifestyle and treatment plan, they can reduce both severity and frequency of attacks. Always talk to a healthcare provider before introducing new devices.
Professional Treatments That Go Beyond the Basics
If you’ve tried self-care and over-the-counter methods with limited success, don’t wait to escalate. There are options out there that can be truly life-changing:
Prescription Meds
Certain migraine-specific prescriptions (like triptans or CGRP inhibitors) can be customized seasonally. Some neurologists even adjust preventive meds during high-risk months. If you haven’t discussed seasonal patterns with your provider yet, this might be the time to do it.
Hormone Support
Women may experience more intense migraines during the winter due to hormonal shifts. If you suspect your migraines are tied to hormonal cycles, seasonal depression may amplify them. Explore the overlap in our detailed piece on hormonal migraine connections.
Therapy Options
CBT and biofeedback aren’t just buzzwords. These evidence-backed methods have shown promise in training the brain to respond differently to pain and stress. Personally, I found biofeedback helpful in noticing when I was tensing muscles without realizing it—a subtle sign that a migraine was coming.
Prevention Plans that Work Year-Round
The trick is not just to treat symptoms when they come up—but to anticipate and minimize them before they hit. Here’s a strategy that’s worked for me year-round, but especially during winter:
- Track your triggers and patterns with a migraine app
- Stay on top of hydration—even in cold months when thirst cues are lower
- Lean on your support system—SAD and migraine both thrive in isolation
Even small changes like adjusting your pillow or reducing noise sensitivity can compound over time into significant relief.
For those who want a broader understanding of how migraines develop and evolve, I recommend starting with Understanding Migraines—a great deep dive that complements everything we’ve talked about. And for a more general overview, this main guide on migraines and headaches is the perfect foundation.
If this season has you bracing for the worst, just know: you’re not alone, you’re not imagining it, and with the right strategy, you can absolutely take control of both your migraines and your mood.
Bianca Nala is a compassionate Nurse Practitioner with a strong background in primary and respiratory care. As a health writer for Healthusias.com, she combines her clinical expertise with a talent for clear, relatable storytelling to help readers better understand their health. Bianca focuses on topics like asthma, COPD, chronic cough, and overall lung health, aiming to simplify complex medical topics without losing accuracy. Whether she’s treating patients or writing articles, Bianca is driven by a single goal: making quality healthcare knowledge accessible to everyone.
