Common migraine triggers
Start your consultation ›One of the first questions after a migraine diagnosis is: what is causing my migraines? The answer is rarely simple. Migraine usually isn’t caused by one factor, but by a combination of genetic susceptibility and environmental, hormonal and lifestyle triggers.
Two people can have completely different triggers. Understanding your own is one of the most effective ways to reduce how often attacks happen.
The most common triggers include hormonal changes, stress, poor sleep, dehydration, skipping meals, alcohol, bright lights, strong smells, weather changes and inconsistent caffeine. Crucially, most migraines occur when several triggers happen at once, rather than from one alone.
Think of your brain as having a threshold. When you’re rested, hydrated and well, it sits high. As triggers stack up, your threshold falls, until an attack begins. This is why one glass of wine may be fine one day, but tips you over after a stressful week and a poor night’s sleep.
Falling oestrogen before a period, around ovulation or in perimenopause is one of the most common triggers in women.
One of the strongest triggers — and attacks often strike after the stress ends, the “let-down” migraine.
Both too little and too much sleep raise risk. Look out for waking headaches or weekend migraines.
Even mild dehydration makes the brain more sensitive to pain. Sip regularly rather than in large infrequent amounts.
Low blood sugar can trigger attacks. Regular balanced meals — and breakfast — matter most.
Red wine, champagne, spirits and beer affect people differently, through dehydration, sleep disruption and blood-vessel changes.
It relieves migraine for some, triggers it for others. The biggest problem is inconsistent intake and withdrawal.
Sunlight, LED lighting, computer screens, flashing lights and driving glare can trigger or worsen attacks.
Thunderstorms, falling pressure, high humidity and heatwaves are commonly reported. You can’t control weather, but you can prepare.
Perfume, cleaning products, cigarette smoke, petrol and paint can trigger migraine in sensitive people.
Colds, flu and viral infections stress the body, and fever and dehydration commonly trigger attacks.
Taking acute pain relief too often can make headaches more frequent — a medication review may be needed.
Food is often blamed, but true food triggers are less common than people think. Reported culprits include aged cheese, chocolate, processed meats, MSG and artificial sweeteners.
However, research suggests that cravings before a migraine may lead people to eat certain foods, making it seem as though the food caused the attack. Rather than avoiding long lists of foods, focus on identifying patterns specific to you.
A migraine diary is one of the most effective tools. Over a few weeks, patterns begin to emerge. Record:
Not every migraine can be prevented, but reducing avoidable triggers can significantly lower how often they strike. Consistent routines beat trying to eliminate every possible trigger.
Even with the best routine, some attacks slip through. Fast-acting acute relief is available after a short consultation reviewed by our prescribing team.
Migraine triggers are highly individual, but they often work together to lower your brain’s threshold for an attack. Rather than searching for one “cause,” focus on recognising patterns across hormones, sleep, stress, hydration, nutrition and lifestyle.
With the right support, personalised treatment and practical changes, many people significantly reduce the frequency and impact of their migraines.