For me the triggers are stress / anxiety about something.
Alcohol - big contributor - even just a small amount.
Blocked nose, colds.
Sleep position - on side it starts, but not on back.
Gut issues - eg when I had thread worms - get your gut in order.
I have to manage stress, keep on top of things so I'm not worrying when I go to bed
Drink no alcohol
Take magnesium at bedtime every day. Citrate seems to cause anxiety in some people (anecdotal) I use other forms like malate which helps fatigue.
Dairy free paleo - to keep mucous away
Keeping bedding / carpet in bedroom free / low on dustmites - I react to them and they are a problem in New Zealand (Stuffy nose and puffy eyes)
Take regular good quality omega 3, keeps my brain feeling happier, takes away residual aches and pain (auto-immune / exercise related)
I think there is a genetic component - my sister grinds as well.