The 8 most common migraine triggers — and how to spot yours

A migraine trigger is anything that tends to come before an attack. Triggers are personal — what sets off yours may do nothing to someone else. The good news: with a little consistent tracking, most people can start to see their own patterns. Here are the eight that come up most often, and how to tell which ones matter for you.

What counts as a trigger?

Not every bad day has a single cause. Often it's a stack — a short night, a stressful morning and a skipped meal together. That's why one-off notes rarely reveal much, but weeks of quick logs can.

The 8 most common triggers

1. Sleep changes

Too little — or a sudden lie-in — can both play a role. Short nights are one of the most reported triggers.

2. Stress (and the let-down after)

Attacks sometimes land as stress lifts — the classic "weekend migraine".

3. Weather & pressure shifts

Falling barometric pressure is frequently logged alongside the onset of attacks.

4. Screens & light

Long screen sessions, glare and flickering light are common contributors.

5. Skipped meals

Going too long without food — and the blood-sugar dip that follows — is a well-documented factor.

6. Dehydration

Even mild dehydration can lower the threshold for an attack.

7. Certain foods & drinks

Highly personal. Aged cheeses, alcohol (especially red wine), caffeine changes, and processed meats are commonly reported — but your list may look very different.

8. Hormonal changes

Cycle-related shifts in oestrogen are a significant factor for many people who menstruate.

"You're looking for patterns, not proof. If short sleep shows up before most of your attacks, that's worth a conversation with your doctor."

How to find your own

Pick a low-effort way to log every attack, note a few possible factors, and give it a few weeks. Then look for the factor that shows up most often just before your attacks — not once, but again and again.

When to see a doctor

If your headaches are new, changing, unusually severe, or affecting daily life, see a healthcare professional. Bring your log — frequency, duration and medication days help enormously.