Can The Cold Weather Trigger My Migraine?
Across the UK, around 10 million adults live with migraines, roughly 15–23% of people aged 18 and over.¹ That’s millions of people navigating work, family and everyday life while dealing with a condition that is often invisible – and which can be harder to manage during colder months. With crisp air, early dusk and sudden shifts in temperature, winter can be a challenging season. Understanding how these changes influence migraine symptoms can help you prepare, rather than push through.
This guide will help you understand:
- How winter conditions can trigger migraines
- Which symptoms may feel more noticeable
- Practical steps that may help you manage them
How Cold Weather Affects Migraines
Cold weather can influence processes in the body that play a part in migraine pain. But how does that actually happen?
Research suggests that when the weather changes quickly, differences in barometric pressure, humidity or wind can affect how the nerves and brain chemicals involved in migraine respond.² These changes may make the trigeminal system, the main pathway that carries migraine pain signals, more sensitive than usual, which can make symptoms more likely if you are already prone to weather-related triggers.
Symptoms Of A Migraine
Even if your migraines show up more often in winter, the symptoms themselves don’t change.
Symptoms can include:
- Throbbing head pain
- Stiff neck
- Sensitivity to light or sound
- Tiredness
- Changes in your mood
- Difficulty focusing
- Urinating more
- Visual changes, such as flashing lights (also known as aura)
Alongside recognising your symptoms and triggers, it can also be helpful to understand the different types of migraine you may experience.
Why Migraines Can Be Worse In Colder Weather
When you are trying to understand your triggers, it is easy to focus on the obvious ones and miss the quieter changes happening around you. The small, everyday adjustments you make as the temperature changes can have a bigger impact on your migraines than you might expect. Let’s take a look at some of the factors that often go unnoticed.
- The great indoor dry-out – Central heating reduces moisture in the air, which can leave your sinuses feeling irritated or make you feel slightly dehydrated – both of which can trigger a migraine. Sometimes it’s not the cold outside, but the cosy indoor air that catches you out.
- The vanishing daylight effect – Shorter days can unsettle your body clock and affect sleep quality and disrupted sleep is a recognised migraine trigger. Darker days can influence your symptoms more than you might expect.
- The Winter Routine Trap – Spending more time indoors, getting less daylight or using screens for longer can place extra strain on your eyes and body throughout the day.
How To Reduce Cold Weather Migraines
While you can’t completely eliminate migraines, there are some steps you can take to reduce your risk of experiencing them.
Track Patterns With A Migraine Diary
Have you ever noticed patterns in when your migraines occur, how long they last or what was going on around you at the time? Spotting these links can make it much easier to make changes that actually help.
What you can do: Either keep a physical diary or use the notes app on your smartphone.
Stay Hydrated In Colder Weather
During the colder seasons, you may not feel as thirsty as in the warmer months, but it’s still important to stay hydrated. The NHS recommends all adults aim for 6 to 8 glasses of fluid a day.
What you can do: Keep a glass or bottle of water within reach and sip little and often throughout the day. If you struggle to remember, try setting an hourly reminder on your phone to stay on track.
Avoid Indoor Triggers
Indoor environments can be just as triggering as the weather outside, especially when central heating dries out the air. This can reduce the moisture in the air you breathe, leading to dehydration and a tense, tight feeling in your head.
What you can do: Try running a humidifier to keep the air comfortable. Even a small one can make a big difference to how your sinuses feel throughout the day.
Monitor Weather Changes
Keep an eye on what’s happening with the weather throughout the colder months. Sudden cold snaps or drops in air pressure can make migraines more likely. Knowing when these changes are coming can help you plan ahead.
What you can do: Use a weather app that tracks temperature and pressure changes. It can give you a heads-up when a cold snap is on the way, so you’re not caught off guard.
Protect Yourself From The Cold
Sudden exposure to the cold can trigger migraines in some people. Protect yourself from the cold by covering your head and face. This can soften any blast of cold air and help you stay warm as temperatures change.
What you can do: Before you step outside, grab a scarf or pull up your hood. Layering up can make a big difference to how much the cold affects you.
Maintain Healthy Sleep And Routine Habits
Changes in your daily routine can increase your risk of cold weather migraines. Irregular sleep, random meal times or sitting under bright lights can all trigger migraines. Keeping your routine calm and predictable can help lower your risk of an episode.
What you can do: Try going to bed and waking up at the same time each day. Take regular screen breaks and consider using a glare filter to reduce eye strain.
Treatment Options For Cold Weather Migraines
Lifestyle changes aren’t always enough to manage migraines, especially if symptoms worsen during the colder seasons. If this is the case, you may want to consider alternative treatment options.
These may include:
- Over-the-counter (OTC) medications – Paracetamol or non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can sometimes help if you take them early and your migraine isn’t too severe.
- Triptans – A migraine can cause the blood vessels in your head to widen, which contributes to the pain. Triptans help return them to their usual size and may provide relief.
If a migraine hits and you don’t have medication with you, or you’d rather not take any, there are also non-medical methods you can try that may still provide some relief.
When To Speak To A Healthcare Professional
Most people living with migraines are not appropriately diagnosed or treated, even though effective support is available. So if migraines are affecting your daily life, it might be worth speaking to a healthcare professional, especially if:
- Lifestyle changes and over-the-counter treatments are not helping
- Your migraines are happening more often
- Your symptoms are changing or feel different from usual
- You’re unsure about which treatment might be right for you
If you experience a sudden, severe headache that feels different to anything you’ve had before, seek urgent help.
In Conclusion
Living with migraines can feel more difficult in the colder months, but you can make small daily changes to help you feel more in control. If your symptoms change or become harder to manage, speaking with a healthcare professional can provide the support you need.
Need Help with Migraines?
Our clinical team is here for you. Our UK-licensed prescribers can offer friendly, personalised support and can help you explore the treatment options that might be suitable for you. If you would like to learn more about migraines or other common health conditions, then check out our full range of guides.
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References
- The Migraine Trust. State-of-the-Migraine-Nation population rapid review [Internet]. London: The Migraine Trust; 2021 Aug [cited 2025 Nov 28]. Available from: https://migrainetrust.org/wp-content/uploads/2021/08/State-of-the-Migraine-Nation-population-rapid-review.pdf
- Denney DE, Lee J, Joshi S. Whether weather matters with migraine [Internet]. Curr Pain Headache Rep. 2024;28(4):181–7. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10940451/
- NHS. Migraine [Internet]. London: NHS; [cited 2025 Nov 28]. Available from: https://www.nhs.uk/conditions/migraine/
- NHS. Water, drinks and nutrition [Internet]. London: NHS; [cited 2025 Nov 28]. Available from: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/
- The Migraine Trust. Visiting your GP [Internet]. London: The Migraine Trust; [cited 2025 Nov 28]. Available from: https://migrainetrust.org/live-with-migraine/healthcare/visiting-your-gp/
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About the Author
Scott is one of the two founders of The Independent Pharmacy. He is a registered pharmacist and the registered manager of our service with the CQC.
About the Reviewer
Dan is an experienced pharmacist having spent time working in both primary and secondary care. He currently supports our clinical team by providing robust clinical governance review of our internal processes and information.