9 Common Vestibular Migraine Triggers

Why Triggers Matter More Than You Think

Here's the thing: vestibular migraines don't just happen randomly.

They're often set off by specific triggers that build up in your system until your brain says, 'That's enough.' And then boom — the dizziness, nausea, and headache hit all at once.

The tricky part? Your triggers might be completely different from someone else's. What sends you spiraling might not affect another person at all. That's why identifying your specific triggers is so important.

After years of treating vestibular migraines here in the Fishers and Carmel area, Carly has seen patterns emerge. And while everyone's different, there are nine triggers that come up again and again.

The 9 Most Common Vestibular Migraine Triggers

1. Caffeine (The Double-Edged Sword)

Caffeine is one of the biggest culprits we see in our clinic.

Too much caffeine can trigger an episode. But here's the kicker: suddenly cutting back can trigger one too. If you're used to three cups of coffee a day and you skip them on a Saturday morning, your brain notices — and it doesn't like it.

Carly has worked with countless patients in the Fishers area who didn't realize their afternoon energy drink or that extra espresso shot was setting them up for a vestibular migraine later that day.

2. Sugar and Blood Sugar Swings

Sugar is another major trigger that flies under the radar.

It's not just about eating too much sugar (though that can be a problem). It's about the blood sugar rollercoaster — when your levels spike and then crash. Skipping meals, eating sugary snacks without protein, or going too long without food can all set the stage for dizziness and migraine symptoms.

We've noticed that patients who stabilize their blood sugar throughout the day often see a dramatic reduction in vestibular migraine frequency.

3. Alcohol (Especially Red Wine and Beer)

Alcohol is a well-known migraine trigger, and vestibular migraines are no exception.

Red wine, beer, and champagne tend to be the worst offenders because they contain compounds like tyramine and histamine that can trigger migraine pathways in the brain. Even small amounts can be enough for some people.

4. Aged Cheeses and Processed Meats

If you love a good charcuterie board, this one might sting a little.

Aged cheeses (like cheddar, blue cheese, and parmesan) and processed meats (like salami, hot dogs, and deli meat) contain tyramine — a natural compound that can trigger migraines in sensitive people. The longer a food is aged or processed, the higher the tyramine levels.

5. Chocolate and Aspartame

Chocolate contains both caffeine and another compound that can affect migraine-prone brains. And artificial sweeteners — especially aspartame — are frequent triggers for many of our patients.

Diet sodas, sugar-free gum, and 'light' yogurts often contain aspartame. If you're consuming these regularly and experiencing vestibular migraines, it's worth experimenting with cutting them out.

6. Hormonal Fluctuations

For women especially, hormones play a huge role.

Vestibular migraines often spike around menstruation, during pregnancy, or with hormone replacement therapy. The drop in estrogen right before your period is a particularly common trigger.

If you notice your dizziness and migraines follow a monthly pattern, hormones are likely involved.

7. Sleep Problems (Too Little or Too Much)

Your brain needs consistent, quality sleep to function properly.

Both sleep deprivation and oversleeping can trigger vestibular migraines. Staying up too late, irregular sleep schedules, or sleeping in on weekends can all disrupt your system enough to bring on symptoms.

8. Stress and Emotional Overwhelm

Stress doesn't just make you feel anxious — it changes your brain chemistry.

Chronic stress, sudden emotional shifts, or even the 'let-down' after a stressful period (like finally relaxing after a big project) can trigger vestibular migraines. Your nervous system gets overstimulated, and your vestibular system pays the price.

9. Bright Lights and Visual Overstimulation

Fluorescent lights, computer screens, flickering lights, and busy visual patterns can all be triggers.

This happens because vestibular migraine involves abnormal interactions between your visual and vestibular systems. When your brain gets overwhelmed by visual input, it can set off dizziness, nausea, and headache.

Scrolling on your phone for too long or walking through a brightly lit store might be enough to tip you over the edge.

What Should You Do With This Information?

Knowledge is power — but only if you use it.

Start by keeping a simple migraine diary. Write down what you ate, how much sleep you got, your stress level, and where you were in your menstrual cycle (if applicable) on the days you have symptoms. Patterns will start to emerge.

And here's what we tell our patients: you don't have to avoid everything on this list forever. The goal is to identify your specific triggers so you can make informed choices.

Some triggers you might eliminate completely. Others you might just moderate or time differently (like having caffeine earlier in the day or pairing sugar with protein).

When Avoiding Triggers Isn't Enough

Sometimes you do everything right — you avoid your triggers, you sleep well, you manage your stress — and the vestibular migraines still show up.

That's when it's time to get help.

Vestibular migraines are complex. They involve your vestibular system, your nervous system, and often your musculoskeletal system too. A comprehensive approach that addresses all of these areas — not just trigger avoidance — is what gets people back to living their lives.

We've worked with patients who've been told to 'just avoid triggers' or 'learn to live with it.' But that's not good enough. You deserve answers, and you deserve a treatment plan that actually works.

You Don't Have to Figure This Out Alone

If you're tired of playing detective with your symptoms, we're here to help.

Carly has been treating vestibular migraines in the Fishers and Carmel area for years, and she's seen firsthand how life-changing it is when patients finally understand what's triggering their symptoms — and more importantly, what to do about it.

You deserve to live without the constant fear of the next episode. You deserve to enjoy your coffee, go to the grocery store, and make plans without wondering if dizziness will ruin everything.

Schedule a free consultation below. We'll help you identify your triggers, create a personalized treatment plan, and give you the tools to take back control of your life.

Because you're not just managing symptoms — you're reclaiming your freedom.

We do more than treat symptoms — we listen, dig deep, and help you understand what's really going on. Through expert care, honest guidance, and a whole lot of support, we help you move from feeling overwhelmed to steady, confident, and back in control.

References

[1] Dieterich M, Obermann M, Celebisoy N. 'Vestibular migraine: the most frequent entity of episodic vertigo.' Journal of Neurology. 2016.

[2] Beh SC. 'Vestibular migraine: triggers, symptoms, exam findings and comorbid disorders.' Neurology. 2019.
[3] Lempert T, Olesen J, Furman J, et al. 'Vestibular migraine: diagnostic criteria.' Journal of Vestibular Research. 2012.

What Are the 9 Most Common Triggers for Vestibular Migraines?