Migraines are a common but frustrating symptom for many people with chronic fatigue syndrome (CFS). These headaches can come on suddenly, last for hours or days, and make fatigue, brain fog, and light sensitivity even worse. While not everyone with CFS experiences migraines, they often appear as part of the body’s nervous system dysregulation.
In this blog, we’ll explore the three most common migraine triggers in CFS and how you can gently reduce their impact without overwhelming your system.
1. Sensory Overload (Light, Sound, Smell)
People with CFS often have increased sensitivity to light, sound, and smells, which can easily trigger migraines. Bright lights, noisy environments, or strong scents like perfumes and cleaning products can overload the nervous system and lead to a migraine episode.
💡 Try This:
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Wear blue light–blocking glasses indoors, especially if you’re using screens.
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Use noise-cancelling headphones or soft earplugs in loud environments.
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Choose unscented products and avoid strong-smelling areas when possible.
For more help with managing sensory sensitivity, check out this video on reducing sensory overload in CFS.
2. Overexertion and Post-Exertional Malaise (PEM)
Doing too much—physically, mentally, or emotionally—can lead to post-exertional malaise, which often includes migraines as a secondary symptom. When you push beyond your energy limits, the body’s stress response can trigger a migraine, especially if you’re already overstimulated.
💡 Try This:
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Use pacing strategies to balance activity and rest throughout the day.
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Track your energy patterns and stop before you crash, not after.
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Schedule recovery time after any outing or mentally demanding task.
To learn how to pace without triggering PEM or migraines, watch this video on energy crashes and how to avoid them.
3. Irregular Sleep and Circadian Disruption
Many people with CFS struggle with insomnia, fragmented sleep, or reversed sleep cycles. Irregular sleep can be a powerful migraine trigger, especially when paired with low energy reserves. Missing even a couple of hours of rest can cause migraines to flare up.
💡 Try This:
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Go to bed and wake up at the same time each day—even on weekends.
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Get natural morning light as early as possible to reset your body clock.
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Avoid caffeine or screen time late in the evening.
For more on how to reset your sleep rhythm with CFS, check out this video on supporting circadian balance.
Final Thoughts
Migraines in CFS are often linked to sensory overload, overexertion, and poor sleep—all things that can feel hard to control when your energy is limited. But small adjustments can reduce your exposure to triggers and create a calmer, more migraine-friendly environment.