The 11 Most Common Migraine Triggers and Causes

Migraines can be intense and long-lasting. They can be so intense that they interfere with your quality of life and knock you down for the count. On top of the intensity, migraines can seem to strike without rhyme, reason, or warning. But when you take a closer look, you may see a pattern. There might be certain triggers that cause your migraines. 

In fact, researchers have found several migraine triggers. Avoiding, or trying to limit, those triggers can be the key to enjoying more headache-free days.

Here are 11 common migraine triggers that you may want to know.

1. Stress

Stress shows up in many different ways in the body. A migraine headache is one of the ways people experience stress. Stress is a trigger in over 70% of people with migraines. So if you have a lot on your plate and are suffering from migraines, you aren’t alone. 

There are a few theories on why stress can cause migraines. Emotional stress can lead to changes in the levels of serotonin (a substance that carries messages between nerves). These changes may turn on the switch for a migraine. 

Stress is often associated with poor sleep and unhealthful food choices. These are also triggers that can leave you open to a migraine attack. Decreasing your stress levels may be the key to fewer headaches. Some ways you might reduce your stress include:

• Deep breathing

• Relaxation techniques

• Yoga

• Spending time outdoors

2. Changes in sleep

Sleep patterns and migraines are closely linked. A common area of the brain controls both sleep and pain, and sleep disorders and migraine commonly coexist. Not getting enough sleep triggers up to 50% of people with migraines. It’s also possible for migraines to be triggered by too much sleep or irregular sleeping patterns.

It’s not entirely clear why this happens. But sleep disturbances may cause a change in chemical pathways in the brain, making you more sensitive to migraines. It’s easier said than done, but following a consistent sleep schedule may help. You can also talk with a healthcare professional if you’re struggling with sleep.

3. Shifts in hormones

Changes in hormone levels can also trigger migraines. This often happens around the menstrual cycle. A drop in estrogen occurs right before your monthly cycle begins. This can trigger a menstrual migraine. Menstrual migraines typically start a few days before or after your cycle. 

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In the same way, people nearing menopause may have migraines due to changes in hormone levels. Hormone therapy may help prevent these headaches by keeping estrogen levels consistent. 

Migraines also occur in people taking hormonal birth control. This typically happens during the placebo week of birth control, when you don’t take any hormones. This causes your estrogen levels to take a deep plunge. It might help to take your birth control continuously or reduce the placebo days to decrease the risk of this type of migraine.

Experts recommend that people who have a history of migraines with aura don’t take certain types of hormonal birth control. This is due to an increased risk of stroke. It’s a good idea to ask  your healthcare team for guidance if you have migraines and are considering contraception options. 

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4. Caffeine or alcohol

Caffeine is commonly thought of as a migraine trigger. Caffeine affects blood flow in the blood vessels of the brain. Some research suggests too much caffeine can trigger migraines, but other research doesn’t support the link. So it might be a matter of finding the “right” amount for you and being consistent with your daily consumption. 

Alcohol can also increase your risk for migraines. Alcohol also affects the blood vessels, causing them to widen. The increased blood flow and the activation of pain receptors may be the cause of more headaches.

But there’s no need to swear off caffeine or alcohol entirely. In fact, many over-the-counter (OTC) migraine medications have caffeine. And some people can tolerate an occasional drink of alcohol.

5. Dehydration

Dehydration can trigger any type of headache, including migraine. Plus, it can make you more sensitive to pain.

It’s important to drink plenty of water to stay hydrated. Also know that caffeine and alcohol can also increase the number of trips you make to the bathroom. This increases your risk of dehydration and can also cause more headaches.

6. Weather changes

Changing weather is a less common trigger of migraines. Humidity and atmospheric pressure changes, in particular, can affect some people, as well as, bright sun, warm temperatures, and high winds.

Overall, the data on the link between weather and migraines isn’t strong. And it isn’t clear why the weather is a factor. But it may be that fluctuations in air pressure trigger blood flow changes. 

7. Certain foods

Many people with migraines report that certain foods can trigger their migraines. It’s not clear why this happens, but there are a few different theories. It may be due to inflammation or effects on brain cells and neurotransmitters. 

Foods that make the short list of common migraine triggers are:

• Aged cheese 

• Monosodium glutamate (MSG)

• Processed meats 

• Artificial sweeteners 

• Nuts

8. Skipped meals

It can help to avoid trigger foods, but it’s also important not to skip meals entirely. In fact, over 40% of people report fasting as a migraine trigger. 

This may be related to how hypoglycemia (low blood sugar) affects the brain, but more research is needed to be sure. Experts say eating regular, balanced meals can help those who find that fasting triggers their pain.

9. Light, sound, and smell

Another trigger for migraines is heightened sensitivity to light, sound, and smell. And it can also lead to more intense headache pain. A low tolerance for either lights, sound, or smell is present more often than not during a migraine attack. 

This may be due to connections between the areas in the brain that process your senses and headache pain. 

Strong odors, loud noises, and bright lights can also cause headaches in the workplace. If you are only getting headaches on days you’re at work, this may be the reason.

10. Exertion

If you feel a headache coming on during or shortly after a workout, it could be an exertion migraine. This may be due to the release of certain chemicals during exercise that increase your awareness of pain. Other physical activities can trigger a migraine, including:

• Swimming

• Sex 

• Coughing

• Straining on a toilet

Some tips that may help to prevent a migraine from exercise include:

• Warming up before exercise

• Slowly ramping up intensity of exercise over time

• Being consistent in your routine

• Taking nonsteroidal anti-inflammatory drugs (NSAIDs) an hour before exercise (check with a healthcare professional first)

11. Tobacco

Researchers have established a link between smoking and headaches (including migraine). But there’s not much solid evidence about the relationship. Not much is known about tobacco use and migraine frequency.

That said, there’s never a bad time to quit smoking. Doing so has many benefits for your health, aside from its effect on headaches.

How can I determine the cause of my migraine?

The exact cause of your migraine headache may not always be clear. Usually there’s a combination of triggers that happen at the same time. This can make it hard to isolate what’s causing your migraines. For example, changes in the weather plus a few sleepless nights may both be a trigger for your migraine. 

It can also be tough to know what’s causing your migraines because some triggers can lead to others. There could be a cycle where a trigger is causing your migraine, and the migraine is causing more of the trigger. This means stress might be the reason for your headache, and the headache might be the reason for more stress.

A headache journal is a useful tool to help find patterns and determine your triggers. You can use a journal or an app to write down the details of your migraine. Some helpful things to take note of include:

• Sleep schedule

• Eating schedule

• Foods you ate

• Weather conditions

• Stress level

It’s helpful to capture as much information as possible leading up to the migraine. You may not realize something is triggering you until you have had more than one migraine.

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Written by:

Bernadette Anderson, MD, MPH

A native of Saginaw, Michigan, Dr. Bernadette earned an undergraduate degree in psychology from the University of Michigan, Ann Arbor. She completed a master's degree in public health at the University of California, Berkeley, and a doctorate of medicine from the Medical College of Ohio.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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