Healthy Living
Migraine Triggers: What Sets It Off and What to Do About It
If you live with migraine, you’ve likely found yourself asking: “Why now?”—as a throbbing, one-sided headache starts to build or you suddenly feel light-sensitive and nauseated. While migraine may seem to strike out of nowhere, many people have certain triggers or factors that increase the likelihood of an attack.
What Exactly Is a Migraine Trigger?
A trigger is any internal or external factor that may increase your brain’s vulnerability to a migraine attack. These may include stress, hormonal changes, environmental stimuli, certain foods, sleep disruptions and more. But here’s the tricky part: triggers don’t always act alone.
And to make things even more complicated, some things we think are triggers may actually be part of the migraine process itself (like neck pain or yawning during the premonitory phase).
So how can you tell what’s really triggering your migraine—and what’s just part of it?
Top 5 Common Migraine Triggers
1. Stress. Emotional stress is the most frequently cited trigger, affecting up to 70% of people with migraine.
2. Hormonal Fluctuation. Especially in women, changes in estrogen levels (during menstruation, pregnancy or menopause) may increase migraine frequency.
3. Sleep Disruption. Too much or too little sleep, inconsistent sleep times or even sleeping in may trigger migraine.
4. Skipping Meals or Dehydration. Not eating on time or drinking enough water may quickly lead to a migraine for some people.
5. Sensory Stimuli. Bright lights, loud noises or strong scents may be neurological irritants for many people with migraine.
5 Ways To Start Managing Your Triggers
- Keep a consistent sleep and meal schedule
- Drink plenty of water
- Practice stress-reduction techniques
- Use tools to block sensory triggers
- Review your medications
Triggers vs. Premonitory Symptoms: What’s the Difference?
This can be one of the most confusing parts of migraine management. Many people report neck stiffness, food cravings or mood changes before their attack—and assume something caused it. But in some cases, those early signs are actually the start of the migraine itself, not the trigger.
In other words, your chocolate craving might not cause your migraine—it might be an early warning sign that it’s on the way. Understanding your premonitory symptoms can help you take action early, rather than blaming the wrong trigger.
How To Start Identifying Your Triggers
No two people with migraine have the same experience. Keeping a simple headache diary—tracking sleep, meals, stress levels and symptoms may help you spot patterns. You don’t need to eliminate every possible trigger from your life. That would be overwhelming and, in many cases, impossible. Instead, aim to:
- Identify your most consistent and modifiable triggers.
- Talk with a healthcare provider about the ones you can’t control (like hormones or weather).
- Avoid overly strict “migraine rules”—they can increase stress, which is a trigger in itself.
A Note on Medication Overuse Headache
It sounds counterintuitive, but taking migraine medications too often may actually worsen your condition. Known as medication overuse headache (MOH), this phenomenon may trap people in a cycle of pain. If you're relying on medications more than 10 times a month, it's time to speak with a headache specialist for safer long-term options for migraine prevention.
Triggers Are Part of the Puzzle—Not the Whole Story
Recognizing and managing migraine triggers may help reduce the frequency and intensity of attacks, but it’s not a cure-all. Migraine is a complex neurological disorder, and managing it requires a mix of strategies: from lifestyle adjustments and stress management to preventive treatments and support.
Want help getting started? Download a free migraine diary or tracker to bring to your next appointment—it’s a great tool to guide conversations with your doctor.
