Preparing for Fall and Winter: How to Reduce Migraine, Dizziness, and Nervous System Symptoms

Sep 10

4 min read

Lisa Brekke, PT, DPT

If you noticed an increase in migraine, dizziness, fatigue, or other nervous system symptoms last fall, now is the time to start preparing.

Last October, we shared a post about how seasonal changes can affect the nervous system. As we move into another fall and winter, it is worth revisiting that conversation and focusing on what you can do to reduce the severity of symptoms before they become more difficult to manage.

Seasonal changes can involve much more than cooler temperatures. Changes in daylight, weather patterns, sleep schedules, activity levels, hydration, routines, and time spent indoors can all influence how the body processes sensory information and regulates the nervous system.

For people with migraine, dizziness, vestibular disorders, concussion symptoms, or autonomic nervous system dysfunction, these changes may contribute to increased symptoms such as headaches, light sensitivity, motion sensitivity, brain fog, fatigue, or difficulty with balance.

The goal is not to control every variable. Instead, focus on creating consistency and building strategies that help your nervous system adapt to seasonal changes.

1. Keep Your Sleep Schedule Consistent

Shorter days and changing routines can affect sleep. Try to maintain relatively consistent wake and sleep times, even as your schedule changes.

Morning light exposure can also help reinforce your body's sleep-wake rhythm as daylight decreases.

For people who experience migraine or other neurologic symptoms, changes in sleep can be an important contributor to increased symptom frequency or severity.

2. Stay Ahead of Hydration

Cold weather does not always make us feel as thirsty, but hydration remains important.

If you experience dizziness, headaches, or autonomic symptoms, pay attention to your individual hydration and electrolyte needs. Do not wait until you feel depleted to start replacing fluids.

Hydration is especially important when activity levels, illness, travel, or changes in routine affect your usual intake.

3. Maintain Your Activity Level

It is easy to become less active when temperatures drop and outdoor activities become less appealing.

Instead of going from regular activity to very little movement, look for ways to maintain your baseline. Indoor walking, strength training, mobility work, cardiovascular exercise, and an individualized physical therapy program can all help.

For people recovering from concussion or managing chronic dizziness, gradual and appropriate activity is often more helpful than repeatedly pushing through symptoms and then needing prolonged recovery.

Consistency matters more than doing everything at once.

4. Prepare for Sensory Changes

Fall and winter can bring a different sensory environment. Holiday decorations, brighter indoor lighting, crowded stores, increased screen time, temperature changes, and spending more time indoors can all increase sensory demands.

If you know certain environments contribute to migraine, dizziness, or other symptoms, plan ahead.

Consider:

Taking breaks in quieter environments
Adjusting lighting and screen settings
Using tinted lenses when appropriate
Building rest periods into busy days
Gradually increasing exposure to challenging environments
Allowing time for recovery after high-demand activities

The goal is not always to avoid sensory input. In many cases, the goal is to find the right amount of exposure and recovery for your nervous system.

5. Protect Your Routine During the Holidays

Travel, holidays, school schedules, work demands, and social events can disrupt the routines that help keep symptoms manageable.

Rather than trying to maintain a perfect schedule, identify your non-negotiables.

Maybe that means:

Eating regularly
Maintaining a consistent sleep schedule
Staying hydrated
Completing your exercise program
Taking medications as prescribed
Scheduling recovery time
Limiting activities when symptoms begin to increase

When everything else gets busy, these are the things worth protecting.

6. Learn Your Early Warning Signs

One of the most useful things you can do is recognize your own pattern.

Do symptoms typically increase after several nights of poor sleep? When the weather changes? When you skip meals? When you are less active? During periods of increased stress?

Recognizing these patterns gives you an opportunity to make adjustments before a small change becomes a significant flare.

Consider keeping track of symptoms and potential triggers so you can identify patterns over time.

You Do Not Have to Wait for a Flare

If fall and winter have historically been difficult for you, now is a good time to look at your current routine and ask:

What can I change now that might make the next few months easier?

You may not be able to prevent every migraine, episode of dizziness, or difficult symptom day. However, improving your baseline, identifying early warning signs, and having strategies in place can help make symptoms more manageable.

If your dizziness, migraine, concussion symptoms, balance problems, or autonomic symptoms are becoming more frequent or difficult to manage, it may be time to look beyond simply pushing through.

At Brekke Rehab, physical therapy and individualized care are available for people experiencing complex dizziness, vestibular disorders, migraine, concussion-related symptoms, neurologic conditions, and autonomic nervous system dysfunction.

The goal is to understand what may be contributing to your symptoms and develop a plan that fits your needs, your nervous system, and your daily life.

Do not wait for the winter flare to start making changes. Your nervous system deserves a little preparation, too.

Call 515-329-4751 or email us at lisab@brekkerehabconsulting.com to schedule your free consultation to see if Brekke Rehab is the right fit for you.