Headaches can occur due to various reasons, including stress, poor posture, anxiety, dehydration, alcohol consumption, and lack of quality sleep. However, what many people may not realise is that their home environment can also play a significant role in triggering headaches.
In an interaction with the OnlyMyHealth team, Dr Amit Haldar, Director Neurology, Fortis Hospital Anandapur, Kolkata, lists common contributing factors and ways to prevent them.
Environmental Factors At Home That Can Contribute Headaches![]()
If you've spent the day at home without any obvious stressors or typical headache triggers, it’s important to consider other environmental factors within your home that may be causing the discomfort.
These include poor indoor air quality, exposure to mould, improper lighting, and even strong household odours. Additionally, excessive noise, temperature fluctuations, or cramped, cluttered spaces can heighten stress levels, further contributing to headaches.
Also Read: 5 Ways High Indoor Humidity Can Affect Your Health
According to a 2009 review published in the journal Headache, individuals who suffer from migraine, a severe headache that causes throbbing pain on one side of the head, may have heightened sensitivity to certain environmental stimuli. This means they could be intolerant towards things like bright lights, loud sounds, strong smells, and even certain visual patterns.
Poor Air Quality
Indoor air pollution is a common contributor to frequent headaches at home. According to the US Environmental Protection Agency (EPA), it includes combustion sources, such as:
- Oil
- Gas
- Kerosene
- Coal
- Wood
- Tobacco products
- Building materials and furnishings as diverse as deteriorated, asbestos-containing insulation, wet or damp carpet, and cabinets or furniture made of certain pressed wood products
- Products for household cleaning and maintenance, personal care, or hobbies
- Central heating and cooling systems and humidification devices
- Outdoor sources such as radon, pesticides, and outdoor air pollution
Exposure to indoor air pollutants can lead to various health problems, including eye, nose, and throat irritation, along with fatigue, dizziness, and headaches.
Dr Haldar says that poor indoor air quality can lead to frequent headaches by triggering respiratory and upper airway issues like sinusitis. Pollutants, allergens, and inadequate ventilation can irritate the nasal passages, causing sinus congestion and headaches.
Strong-Smelling Items Can Trigger Headaches Too![]()
According to Dr Haldar, certain household items and chemicals can trigger headaches.
In cases of migraines, strong smells (osmophobia) from perfumes or insecticides can cause discomfort. In fact, research suggests that exposure to strong odours, such as perfumes, colognes, and petroleum distillates, can affect 40% of migraine cases.
Additionally, some foods like ice cream, chocolate, salmon, and cold dairy products are known migraine triggers, especially in Western countries, says Dr Haldar, adding that in India, people report developing headaches from monosodium glutamate (Ajinomoto), often used in Chinese food.
Why Lighting Matters![]()
Poor lighting can increase headache frequency, says Dr Haldar.
According to him, eye strain from dim lighting or bright lights can worsen headaches, especially for those with photophobia, or light sensitivity. Photophobia is a common symptom of migraines, affecting 80–90% of people with migraines.
Additionally, the brightness of your monitor and the surrounding lighting can cause eyestrain and screen headaches. Moreover, continuous use of mobile phones and screens disrupts sleep cycles, contributing to headaches. Therefore, it is crucial to balance the lighting in your room with the brightness of your monitor and position your screen to avoid glare. You can also watch television from a proper distance, which may reduce strain.
How To Reduce Headache At Home
To reduce headache-inducing factors at home, Dr Haldar recommends maintaining a balanced diet, avoiding staying hungry for long periods, ensuring adequate hydration, and getting 7-8 hours of restful sleep.
In addition, avoid using mobile phones before bedtime to prevent sleep disruptions. Identify and avoid specific foods that trigger headaches, and manage stress effectively. Moreover, if you identify any environmental factors that may be triggering your headaches, avoid them completely or find alternatives for them. These practical steps can help minimise the frequency of headaches and improve overall well-being.