Common Migraine Causes and Triggers

Written by Kathleen Morrison
Medically Reviewed by Andrea Sleeth WHNP-BC, MSCP

Key takeaways

• Migraines are more than headaches; they’re neurological "events" that can bring throbbing pain, nausea, sensory sensitivity, and sometimes aura.
• Triggers are personal and can include stress, hormonal shifts, dehydration, caffeine changes, or medication overuse.
• Tracking your migraines, lifestyle factors, and menstrual cycles can help you spot patterns and take more proactive control.
• Small lifestyle tweaks like getting consistent sleep, hydration, stress management, and diet awareness can help reduce how often and how intensely migraines hit.
• Treatment options range from over-the-counter pain relief to prescription medications and telehealth consultations for personalized migraine care.

Migraines are super common—over a billion people get them—but everyone’s triggers can be a little different. Some people notice theirs pop up with stress, lack of sleep, or hormonal changes, while others spot a connection to certain foods (though research is limited here), dehydration, caffeine changes, or even shifts in the weather. Basically, your brain can be extra sensitive to all kinds of stuff, and that’s totally normal.

The trick is paying attention to your own patterns. Keep a little mental or physical log of when migraines show up: what you ate, how much you slept, or what was going on that day. Over time, you’ll start to notice which things tend to spark them, giving you a clearer idea of how to respond or adjust your routine.

And when you have this info, chatting with your healthcare provider gets way easier. You can have a focused conversation about treatments, coping strategies, or lifestyle tweaks that actually fit your life, instead of just guessing what might help.

What is a migraine?

A migraine is way more than just a regular headache. It’s a full-on neurological experience that can take over your nervous system and last anywhere from a few hours to a couple of days. Imagine your brain as an alarm system that won’t quit... It’s basically on overdrive.

Typical migraine symptoms

Unlike a tension headache, which feels like a tight band squeezing your head, migraines usually bring the kind of head pain that feels like throbbing on one side of the head with a bunch of extra symptoms.

You might notice nausea, vomiting, blurred vision, or sensitivity to light and sound. Some people even get a “warning sign” called an aura before the pain hits, seeing flashes of light or zigzag patterns.

Menstrual migraines

For women, migraines often have a connection to the menstrual cycle. Many women who get migraines notice them flare up around their period, thanks to dropping estrogen levels.

Other migraine symptoms

Migraine symptoms can look really different from person to person: some people get the classic throbbing pain, others have silent migraines with aura but no headache, and there are even rare cases like familial hemiplegic migraine, which can cause temporary paralysis on one side of the body.

Basically, migraines are diverse, unpredictable, and personal.

How do migraines develop?

When it comes to migraines, it’s not just blood vessels acting up anymore to cause a headache. Nerves, brain chemicals, and blood vessels all get involved in ways that create the symptoms we feel.

Nerve activity

The trigeminal nerve, which handles sensation in your face and head, goes into overdrive. It sends out pain signals even when nothing is injured.

At the same time, waves of electrical activity move across the brain, affecting areas that process sight, sound, and touch. That’s why migraines can cause flashing lights, temporary vision changes, or tingling sensations.

Blood vessel changes

Blood vessels support the migraine process by narrowing and then expanding. This can intensify the throbbing pain and sometimes trigger visual disturbances.

A molecule called CGRP spikes during attacks, dilating blood vessels and increasing inflammation, which makes migraine pain feel stronger.

Brain chemical imbalances

Migraines also involve shifts in neurotransmitters like serotonin. These chemical changes influence pain perception, mood, and sensitivity to light and sound.

That’s why migraines can feel like they hit you from all directions.

Common migraine triggers

Figuring out what sets off your migraines can feel like detective work, but figuring out your personal triggers can help make a difference in how you approach it all. Most people have a mix of factors that stack up until their body hits its threshold for an attack. Here’s what usually comes up:

1. Stress and emotions

Stress is a top trigger for a reason; it’s a major factor for so many people. And it’s not always the huge, dramatic stressors. Daily life stuff like traffic, deadlines, or family tension can all nudge your body into migraine mode. Your mental health and migraines also feed off each other—even worrying about a migraine can sometimes bring one on, and dealing with frequent attacks can weigh on your mood.

2. Hormonal shifts

If you menstruate, your hormones can play a starring role. Many women notice migraines right before or during their period when estrogen levels drop.

Hormones and migraines have a tricky dance, so paying attention to your cycle can help you spot patterns. Hormone testing or tracking can help give you more insight into whether shifts in estrogen, progesterone, or other hormones are connected to your attacks.

3. Food and drink

Your diet can affect your migraine frequency more than you might think. Some people are sensitive to things like chocolate, processed meats, cheeses, alcohol, or artificial sweeteners (so, basically everything fun). Keep in mind that there’s no concrete evidence here, and it all differs from person to person!

Even how and when you eat matters: skipping meals, letting blood sugar dip, or being mildly dehydrated can all spark an attack. Caffeine is another sneaky one. Too much, or suddenly skipping your usual cup, can trigger that dreaded headache pain.

4. Medications and overuse

Ironically, the medicines you take to ease pain can sometimes backfire (thanks a lot). Taking pain relievers too often can lead to rebound migraine headaches, which basically means your body reacts with more pain.

It may be worth tracking how often you take medication and talking to a healthcare provider if you notice headaches happening more frequently or think that your meds might worsen migraine symptoms.

How to track your migraine triggers

Getting a handle on your personal migraine triggers can really help you support yourself in the ways you need it most. A simple migraine diary (whether on your phone or old-school notebook) can help you spot patterns you might otherwise miss.

Make tech your bestie

Apps make tracking easier and even a little fun. Migraine Buddy is perfect for logging attacks, noting triggers, and keeping track of any meds you take. Over time, it shows patterns that can give you real insight into what sets off your migraines.

Pair it with hormone and cycle tracking

If chronic migraines seem tied to your cycle, apps like Clue or Flo can give you a peek at hormone-related patterns. Seeing your migraine attacks alongside your period or ovulation can help you connect the dots and plan around those tricky days.

Track lifestyle factors too

Wearables are another handy tool. Your Apple Watch can show stress levels through heart rate, Oura Ring keeps tabs on your sleep, and Fitbit tracks activity and hydration.

Combining these insights with your migraine diary helps you see the full picture—so you’re not just guessing at what triggers your headaches.

Use a physical journal

If too much tech isn’t your thing—or you just like the feel of pen on paper—you can track your migraines the classic way. Grab a notebook, bullet journal, or even a planner, and jot down the date, intensity, symptoms, possible triggers, and anything else that feels relevant.

The key is consistency: even simple daily notes about sleep, food, stress, and your cycle can reveal patterns over time. Plus, flipping through your own notes can sometimes give insights that apps can’t.

MigraineBuddy, Clue, and Flo are separate and non-affiliated companies from Wisp, Inc.

How to treat migraines

Treating migraines isn’t one-size-fits-all, but there are lots of ways to tackle them and feel more like yourself. Small lifestyle tweaks can help make a difference in how you feel—think steady sleep, staying hydrated, managing stress in ways that actually work for you, and paying attention to your diet and movement. These aren’t magic fixes, but they can help your body handle triggers more smoothly.

Over-the-counter options like ibuprofen, acetaminophen, or migraine-specific combos can help bring relief when an attack hits and help you manage symptoms that come along with the pain. For some people, prescription treatments—from triptans to newer CGRP medications—are a game-changer, especially if migraines are frequent or severe.

The smartest move? Getting an online migraine consultation so a healthcare provider can help you figure out what’s most likely to work based on your body, medical history, and lifestyle. That way, you’re not guessing—you’ve got a plan that fits your life, your triggers, and your schedule.

Take charge of your migraines

Migraines are complicated, but understanding what’s happening in your body puts you in the driver’s seat. From overactive nerves and blood vessel changes to genetics and environmental triggers, migraine causes come from a mix of factors. While you can’t change your genes and some triggers are unavoidable, tracking your personal patterns and teaming up with a healthcare provider lets you target what you can manage.

Finding the right combo of lifestyle tweaks, preventive treatments, and on-the-spot relief takes time, but it’s worth it. The more you learn about your migraines, the more control you have over your days—fewer blindsided attacks and more “me time.”

Ready to take action? With Wisp, you can chat with a healthcare provider online, get a treatment plan tailored to you, and access same-day prescription pickup or free delivery. No waiting rooms, no guesswork, just the care you need to start feeling like yourself again.

This blog post is for informational and educational purposes only and should not be taken as professional advice. Always consult with a qualified professional before making any decisions based on the information provided here.