Noticed your migraines creeping up as the nights draw in? You're not imagining it. Many people say cold, stormy weather sets off their attacks. So does cold weather cause headaches and migraines, or is something else about winter to blame?
Often, it's a mix of things. Weather changes, central heating, darker days, disrupted sleep and the party season can all stack up. This guide looks at what the research actually says about winter migraine triggers, and what you can do to treat and prevent attacks with migraine treatments and a few simple habits.
Most people with migraine have more than one trigger. Winter tends to bring several of them together at once.
Does cold weather cause headaches and migraines?
For some people, it seems to. In one large study of 1,207 people with migraine, just over half said weather changes triggered their attacks. That made weather one of the most common triggers reported, behind stress, hormonal changes and skipping meals.1
The science isn't settled, though. When researchers in Vienna asked 238 people to keep a detailed headache diary for 90 days and matched it to local weather data, they found no clear link for most people.2
So weather may matter a lot for some people and very little for others. Tracking your own attacks is the best way to find out which camp you're in.
What about barometric pressure?
Barometric pressure is the weight of the air around us. It drops before storms and rises in settled, cold spells.
Many people link migraine attacks to sudden pressure changes, and it's a popular theory. But the evidence is mixed and it hasn't been proven as a direct cause.2
You can't change the weather, but you can spot a pattern. A simple diary of attacks, sleep, food and weather helps you see what's really going on.
What else triggers migraines in winter?
Winter changes how we live as much as the weather outside. Here's what to watch for.
Dehydration and central heating
Dehydration is a common migraine trigger.3 It's easy to drink less in winter because you don't feel as thirsty, and warm, dry indoor air from central heating doesn't help.
Keep a bottle of water on your desk and sip through the day. Warm drinks like herbal tea count too.
Less exercise
Dark, wet evenings make it tempting to skip a walk or run. But regular, moderate exercise can help with stress and sleep, two of the biggest migraine triggers.4
One catch: very intense exercise can trigger a migraine in some people. So build up gradually, warm up properly and stay hydrated.
Shorter days and disrupted sleep
Less daylight can throw off your body clock. You might find yourself sleeping more, sleeping less or sleeping badly, and changes to your sleep are a well-known trigger.1 Try to keep regular bed and wake times, even at weekends.
Shorter days also mean less vitamin D. Your skin makes it from sunlight, and from October to March, UK sunshine isn't strong enough. The NHS advises everyone to consider a daily 10 microgram vitamin D supplement during these months.5 Research into a direct link between low vitamin D and migraine is ongoing.
The party season
Christmas and New Year bring late nights, more alcohol and irregular meals. Alcohol, sleep disruption and not eating are all commonly reported triggers.1
You don't have to skip the fun. Eat regular meals, alternate alcoholic drinks with water and try not to stray too far from your usual sleep routine.
Colds, flu and blocked sinuses
Winter bugs can bring on headaches of their own. A cold or sinus infection can cause pain and pressure around your forehead, cheeks and eyes.
It's easy to mix this up with migraine. A sinus headache usually comes with a blocked or runny nose and often a high temperature. Migraine tends to be a throbbing pain, often on one side, with feeling sick or sensitivity to light and sound.3
If your so-called sinus headaches keep coming back without a cold, they could be migraines. A pharmacist or GP can help you tell the difference.
How to treat and manage winter migraines
Everyone's migraines are different, so it's worth trying a few approaches. Our guide to migraines: everything you need to know goes into more detail on symptoms and causes.
- Rest somewhere dark and quiet - light and noise often make migraine pain worse, so lying down in a dark room can help until it passes.
- Take painkillers early - paracetamol or ibuprofen work best taken as soon as symptoms start.3
- Try a triptan - for stronger migraines, triptans such as Sumatriptan, Imigran and Rizatriptan target the migraine itself. You can take sumatriptan alongside paracetamol or ibuprofen.6
- Track your triggers - note down attacks, sleep, meals, drinks and the weather so you can spot patterns.
Taking painkillers or triptans on too many days can actually make headaches more frequent. This is called medication overuse headache.3
Reaching for painkillers several times a week? That's a sign to speak to a GP, who can talk you through preventive options.
When should you get medical help?
Speak to a GP if:
- You get migraines often, on more than 5 days a month
- Painkillers or triptans aren't helping
- Your migraines are changing or getting worse
Call 999 or go to A&E if you have a headache along with any of the following.3
- Weakness or numbness in your arms, or one side of your face drooping
- Slurred or garbled speech
- A sudden, severe headache that feels like the worst you've ever had
- A high temperature, stiff neck, rash or confusion
- A seizure, double vision or loss of vision
Do not wait to see if a sudden, severe headache settles on its own. These symptoms need urgent medical attention.
Frequently asked questions
Can you take sumatriptan with paracetamol?
Yes, you can take sumatriptan with paracetamol or ibuprofen, and some people find the combination works better than sumatriptan alone. Try not to use painkillers or triptans on too many days a month, though, as this can lead to medication overuse headache. Always check the leaflet and ask a pharmacist if you take other medicines.
How long does sumatriptan take to work?
Sumatriptan tablets usually start to work within about 30 minutes, although it can take a little longer for some people. They work best taken as soon as the headache phase of a migraine starts. If the first dose helps but the migraine comes back, check the leaflet for when a second dose is allowed.
Can dehydration cause a migraine?
Yes, not drinking enough is a common migraine trigger. It’s easy to drink less in winter, when you don’t feel as thirsty and you’re spending more time in heated rooms. Try to sip water regularly through the day, and drink a bit extra if you’ve been exercising, drinking alcohol or feeling unwell.
Can central heating give you a headache?
Central heating can play a part in headaches for some people, mainly by making it easier to get dehydrated. Warm, stuffy rooms and poor sleep in an overheated bedroom may also contribute. Drinking enough water, letting fresh air in and turning the bedroom thermostat down a little can all help.
What are the most common migraine triggers?
The most commonly reported migraine triggers include stress, hormonal changes in women, skipping meals, weather changes and disrupted sleep. Alcohol, strong smells, bright lights and neck pain are also common. Triggers vary a lot from person to person, so keeping a diary of your attacks is the best way to find yours.
References
- Kelman L. The triggers or precipitants of the acute migraine attack. Cephalalgia. 2007;27(5):394-402. doi:10.1111/j.1468-2982.2007.01303.x
- Zebenholzer K, Rudel E, Frantal S, et al. Migraine and weather: a prospective diary-based analysis. Cephalalgia. 2011;31(4):391-400. doi:10.1177/0333102410385580
- NHS. Migraine. NHS website; 2023. nhs.uk
- Amin FM, Aristeidou S, Baraldi C, et al. The association between migraine and physical exercise. The Journal of Headache and Pain. 2018;19(1):83. doi:10.1186/s10194-018-0902-y
- NHS. Vitamin D. NHS website; 2023. nhs.uk
- NHS. Sumatriptan. NHS website; 2024. nhs.uk
This article is intended for informational purposes only and does not replace professional medical advice. Always read the patient information leaflet supplied with your medication and speak to a healthcare professional if you have specific concerns.