You know that feeling. The throbbing pain starts creeping in, maybe behind one eye or across your forehead, and you already know what is coming. Another migraine. You pop some painkillers, dim the lights, and wonder why this keeps happening to you.

If you are in your teens or twenties, you are not alone. Gen Z is dealing with migraines at higher rates than previous generations, and a lot of it comes down to our lifestyle habits. The way we work, play, and even relax might be setting us up for these recurring headaches without us even realizing it.

Let's talk about five reasons your migraine keeps making unwelcome appearances and what you can actually do about it.

1. You're Glued to Your Screen

We all know this. How many hours a day are you staring at a screen? Between work, scrolling TikTok, binge-watching Netflix, and texting friends, you are probably hitting serious screen time. All that exposure to blue light can trigger migraines, especially if you are not taking breaks.

But it is not just the light. When you are hunched over your phone or laptop for hours, you are creating muscle tension in your neck and shoulders. That tension can radiate up into your head, triggering what is called a tension-type headache or making your migraine worse.

Plus, the eye strain from constantly focusing on screens is another migraine trigger.

Try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. Your eyes and head will thank you. And maybe invest in some blue light glasses or use night mode on your devices, especially before bed.

2. Your Sleep Schedule Is All Over the Place

One night you are up until 3 a.m. finishing a task or just doom-scrolling. The next night you crash at 9 p.m. Then there is the weekend where you sleep until noon trying to "catch up." Sounds familiar, right?

Your brain hates inconsistency. Irregular sleep patterns are one of the most common migraine triggers, especially for young people. When you constantly shift your sleep-wake cycle, you are messing with your body's circadian rhythm, and that can absolutely trigger migraines.

There is also this thing called revenge bedtime procrastination, staying up late to reclaim personal time after a busy day. We get it, but that late-night "me time" might be costing you more than just sleep. Sleep deprivation is a notorious migraine trigger, but so is sleeping too much or at weird times.

Try to stick to a consistent sleep schedule, even on weekends. Aim for 7-9 hours of quality sleep. Your migraine-prone brain needs that routine.

3. You're Skipping Meals and Running on Caffeine

Between rushing to class, grinding at work, or just getting caught up in your day, meals become optional. Maybe you skip breakfast, have a questionable lunch, and then wonder why you feel awful by 4 p.m.

Low blood sugar is a major migraine trigger. When you skip meals, your blood sugar drops, and your brain does not appreciate being starved of fuel. Add the fact that many Gen Zs are replacing meals with multiple cups of coffee or energy drinks.

Caffeine is tricky. A little bit can actually help with migraines, but too much, or worse, caffeine withdrawal when you miss your usual fix can trigger them. If you are downing three cups of coffee a day and then suddenly don't, your head will notice.

Stay hydrated, like, actually hydrated with water, not just sodas, and try not to go more than four hours without eating something. Keep healthy snacks on hand for busy days.

4. Stress Is Your Constant Companion

We are stressed. Between economic uncertainty, social media comparison, and the pressure to have everything figured out by 25, it is a lot. Chronic stress does not just affect your mental health, it is also one of the biggest migraine triggers out there.

When you are stressed, your body releases hormones like cortisoland tenses up muscles, particularly in your neck and jaw. This creates the perfect environment for migraines.

You can't eliminate stress entirely, but you can manage it better. Try mindfulness apps, regular exercise, or just setting boundaries around work and social obligations. Sometimes saying no is self-care.

5. You're Ignoring Environmental Triggers

Bright overhead lights at work or school, strong perfumes on public transport, sudden weather changes are all environmental factors that can trigger migraines, and modern life is full of them.

We tend to be out and about, going to events, traveling, constantly moving between different environments. While you can’t control everything, being aware of your triggers helps.

If you know fluorescent lights bother you, sit near a window when possible. If you are sensitive to loud noises, keep earplugs handy for concerts.

Pay attention to patterns. Does your migraine always hit after that one class? During weather changes? Tracking your triggers in a diary (or just your notes app) can help you spot connections.

Your recurring migraines are often your body's way of saying something needs to change. The good news is that small adjustments to your daily habits can make a huge difference. You have got more control over this than you think.