The short version

  • The NHS says some people find certain triggers can cause migraine attacks.
  • It suggests regular meals, staying hydrated, limiting caffeine and alcohol, regular exercise and plenty of sleep.
  • A migraine diary can help you work out what might trigger your own attacks.

The triggers the NHS lists

  • Having your period
  • Anxiety and depression
  • Stress and tiredness
  • Skipping meals or not eating regularly
  • Too much caffeine
  • Not getting enough regular exercise

It is not known what causes migraine, and you are more likely to get it if a close family member has it. Having a trigger on this list does not explain every attack.

A steady day

These are the everyday steps on the NHS page, with help and advice from a GP:

  • Eat meals at regular times
  • Stay well hydrated
  • Limit how much caffeine and alcohol you drink
  • Get regular exercise
  • Get plenty of sleep
  • Try to manage your stress
  • Try to keep to a healthy weight
  • Try to avoid things you know trigger your attacks

Meals and sleep

Skipped meals and tiredness are both on the list, so they are worth noting even on days without a headache. Our suggestion is to record when you ate and how you slept alongside your attacks, then bring what you notice to a clinician. A pattern in a diary is a useful question, not a diagnosis.

From the makers of this guide

Migraine Diary - Headache Log

Our app records attacks with possible triggers, symptoms and medication, then shows patterns in your entries over time.

View in the App Store Compare 3 options

We make this app, so we are not a neutral source. Free download with optional in-app purchases. Requires iOS 15.1 or later. The comparison shows two other approaches, so you can choose for yourself.

When to get medical help

The NHS says to see a GP if attacks are severe, getting worse or lasting longer than usual, if you have them more than once a week, or if they are hard to control. Ask for urgent advice if an attack has lasted longer than 72 hours or aura lasts longer than 1 hour at a time.

Call emergency services (999 in the UK, 911 in the US) for:

  • a headache that came on suddenly and is extremely painful
  • problems speaking or remembering things
  • loss of vision, or blurred or double vision
  • drowsiness, confusion or a seizure
  • weakness in the arms or legs on one side, or on one side of the face
  • a recent head injury

This article is general information, not medical advice or a diagnosis.

Sources