This blog is part of a three-part series discussing migraines and headaches in children. In this series, we’ll help you recognize the signs of migraines in children, understand common triggers, and share practical tips to prevent and manage headache pain. Whether your child occasionally complains of headaches or deals with frequent migraines, these blogs are here to guide you.
Did you know that migraines affect about 11% of children and teens? These debilitating headaches can disrupt daily life, school, and overall well-being. For parents and caregivers, understanding what triggers migraines in children can be a powerful step toward finding relief and improving their quality of life.
At Capital Area Pediatrics, we’re here to support you. Our compassionate and experienced team is dedicated to helping families in Northern Virginia navigate challenges like migraines with care and expertise. We’ll work with you to identify possible triggers, explore effective treatment options, and create a personalized care plan tailored to your child’s needs. If your child is struggling with migraines, schedule an appointment with us today.
Keep reading to learn about five common migraine triggers in children and how you can address them with confidence.
What Are Migraine Triggers?
A migraine trigger is anything that increases the likelihood of a migraine starting. These triggers don’t directly cause migraines, but they can set off an attack in someone who is already prone to them.
Migraine triggers can be:
- Physical, like missed meals or poor sleep
- Emotional, such as stress or anxiety
- Environmental, like bright lights or loud sounds
Some children react to certain foods or changes in routine. For others, screen time or sensory overload may bring on symptoms. In many cases, it’s a combination of factors, rather than just one thing, that leads to a migraine episode.
Because migraines in children can look different than in adults, and triggers can vary so widely, it can be tricky to figure out what’s behind the pain. That’s why understanding and tracking potential triggers is such an important part of helping your child find relief and avoid future episodes.
5 Common Migraine Triggers in Kids
Every child is different, but certain patterns tend to show up again and again when it comes to migraine triggers. Here are five of the most common culprits that may be contributing to your child’s symptoms and what you can do to help.
1. Dehydration & Skipped Meals
Low blood sugar and dehydration can both increase the risk of migraines. Busy mornings or distractions during the day may cause kids to forget to eat or drink enough.
What helps:
- Make sure your child eats a balanced breakfast and snacks throughout the day
- Send a refillable water bottle to school
- Watch for signs of hunger-related irritability
2. Sleep Disruptions
Inconsistent bedtimes, poor sleep quality, or sleeping too much can all throw off the body’s internal clock and lead to head pain in children.
What helps:
- Aim for consistent sleep and wake times, even on weekends
- Avoid screens 1 hour before bed
- Create a calming bedtime routine with dim lighting and quiet activities
3. Certain Foods & Additives
Some foods are known to be migraine triggers in both kids and adults. Common culprits include artificial sweeteners, processed meats (like hot dogs), nuts and nut butters, and foods with MSG.
What helps:
- Keep a food and headache log to spot patterns
- Limit or avoid known trigger foods
4. Screen Time & Sensory Overload
Too much screen time—especially without breaks—can lead to eye strain, sleep disruption, and overstimulation, all of which may trigger a migraine.
What helps:
- Follow the 20-20-20 rule (every 20 minutes, look 20 feet away for 20 seconds)
- Set limits on recreational screen use, especially before bed
- Create and follow a Family Media Plan
5. Stress & Emotional Upset
Stress is a major migraine trigger, even for young children. Schoolwork, peer pressure, overscheduling, and major life changes (like moving or family conflict) can all create emotional strain that leads to headaches.
What helps:
- Keep daily routines predictable
- Build in downtime and unstructured play
- Help your child learn calming techniques like deep breathing or journaling
- Encourage open conversations about feelings
How to Recognize Patterns & Track Triggers
Since every child’s migraines are different, one of the most effective ways to understand what’s causing them is to track symptoms over time. A headache might seem to come out of nowhere, but when you keep a record of your child’s daily habits and migraine symptoms, patterns often start to emerge.
Keeping a headache diary can help you identify connections between migraines and specific triggers. It also gives your pediatrician valuable insight when it’s time to evaluate or adjust your child’s treatment plan.
Here’s what to track:
- When the headache started and how long it lasted
- What your child ate and drank that day
- Sleep schedule the night before
- Any recent screen time or time spent in bright or loud environments
- Stressful events or emotional changes
- Any additional symptoms (nausea, light sensitivity, etc.)
- What helped relieve the pain (if anything)
You don’t need anything fancy—a notebook, calendar, or simple notetaking app will do. The key is consistency.
If you’re unsure which triggers are contributing to your child’s symptoms, a few weeks of logging can make a big difference in uncovering patterns and guiding next steps.
When to Talk to a Pediatrician
If your child has the occasional headache, it may not be a cause for concern. But if their headaches are happening more often, becoming more intense, or starting to interfere with their daily life, it’s time to talk to your pediatrician.
Here are some signs that it’s a good idea to schedule an appointment:
- Headaches that occur more than once a week
- Pain that prevents your child from participating in school or activities
- Migraines that come with nausea, vomiting, or sensitivity to light or sound
- Headaches that seem tied to sleep problems, specific foods, or stress
- Symptoms that get worse over time or don’t improve with at-home changes
- Any headache that wakes your child at night or is especially severe
You don’t have to wait for the next well visit. If you’re seeing patterns (or if you’re just concerned), our team at Capital Area Pediatrics is here to help. We can evaluate your child’s symptoms, identify possible migraine triggers, and guide you toward the right treatment or management plan.
You can see your regular provider at your primary Capital Area Pediatrics location, or you can visit our specialty Headache Clinic in Vienna. Please click here for more information about our specialty clinics.
The earlier we understand what’s causing your child’s discomfort, the sooner we can help them feel better.
Help Your Child Find Relief
Migraines can be frustrating for kids and parents alike. However, understanding what triggers your child’s migraines is one of the most powerful ways to reduce their frequency and severity. Identifying patterns gives you the tools to make small, meaningful changes that can lead to big improvements in your child’s comfort and quality of life.
At Capital Area Pediatrics, we’re here to help families navigate every step of this process—from spotting early signs to tracking symptoms, managing triggers, and building a personalized care plan. We’re committed to helping them feel better and helping you feel confident in their care.
Concerned about your child’s migraines or headaches? Schedule an appointment with your Capital Area Pediatrics pediatrician today. Together, we’ll find the answers—and relief—you’re looking for.
Frequently Asked Questions
What’s the difference between a migraine and a chronic migraine?
A chronic migraine is diagnosed when someone experiences headaches on 15 or more days per month, with migraine symptoms present on at least 8 of those days. Chronic migraines are more persistent and may require a different long-term treatment approach. If your child is having frequent or daily headaches, talk to your pediatrician about the next steps.
Can children take prescription medications for migraines?
In some cases, prescription medications may be recommended to help reduce the frequency or severity of migraine attacks. Treatment decisions are based on your child’s age, migraine pattern, and response to lifestyle changes. Your pediatrician can help determine whether medication is appropriate and safe.
Should I be worried if migraines run in my family?
Family history does increase the likelihood that a child may develop migraines, but it also means you may be quicker to recognize symptoms and seek support. While there is no guarantee that a child with a family history of migraines will also develop them, it can still be helpful to keep an eye out for symptoms and be prepared to take action if needed.
What can I do to help my child manage their migraines?
There are several lifestyle changes that can help manage migraine symptoms in children. These include maintaining a regular sleep schedule, staying hydrated, avoiding triggers such as certain foods or activities, and practicing stress-reduction techniques. Your CAP pediatrician can help you identify potential triggers for your child's migraines and develop a treatment plan that works best for them.
