Helping your teen with period headaches

Causes, relief tips, and more! 

Quick summary

• Hormonal shifts during a teen’s cycle can trigger period headaches or migraines, often just before or during their period
• You can help ease the pain with rest, hydration, pain relief, a quiet dark room, and encouraging them to track patterns in luna to spot triggers
• Support and understanding matter most – listening and validating how they feel helps them cope with this common but tough symptom

Rated 4.8

Support your teen through it all with luna

Find out more

Hormonal shifts during the menstrual cycle can do more than cause mood swings or cramps; they can also trigger headaches.

Period headaches are one of those lesser-talked-about symptoms that can really knock your teen off their feet. 

Whether it’s a dull ache that lingers or a full-blown migraine, it can be helpful to know how to offer them support.

That’s why we’ve prepared this guide with the help of our expert team. Keep reading to learn everything about period headaches. 

Can periods cause headaches in teens?

Yes, periods absolutely can cause headaches and can be especially tough for teens whose hormones are still regulating and who aren’t yet used to managing new, period-related symptoms.

A drop in oestrogen levels just before the start of menstruation is a common trigger for period headache.

These headaches often show up one to two days before bleeding begins, or during the first few days of the period. 

If your teen regularly complains of headache at the same point in their cycle, it’s worth recommending they track this in luna to help them spot patterns so if they need support from a doctor they have a log to share.

Rated 4.8

Support your teen through it all with luna

Find out more

Common signs of a menstrual migraine in teens 

One of the most obvious signs of period headaches would be if your teen is often getting headaches just before or right around the time of menstruation, across multiple cycles. 

Whilst many teens experience mild dull headaches just before or around the time of their period, some can experience more severe migraine headaches – sometimes known as menstrual migraine. 

These can be severe enough to disrupt school, sleep or social plans.

 Some key signs that your teen may be experiencing menstrual migraines include: 

• Moderate to severe pain on one or both sides of the head
• Throbbing or pulsating sensation
• Sensitivity to light, sound, or smell
• Nausea or vomiting
• A headache lasting a few hours to three days

How to make period headaches go away

Luckily, there are some practical tips you can try to ease your teen’s discomfort when period headaches strike.

Whether it’s a dull, lingering ache or a more intense migraine, here are a couple of things that can make a big difference. 

1. Pain relief medications

Over-the-counter medications like paracetamol or ibuprofen can help ease pain.

Be sure to follow age-appropriate dosages, and always check with a pharmacist or doctor if you're unsure what's safe or suitable for your teen, especially if they’re taking other medications.

2. A quiet, dark room

Bright lights and loud sounds can make period headaches worse, particularly migraines. 

Encourage your teen to rest in a dark, quiet space where they can relax without stimulation. 

Even a short nap can offer relief.

3. Cold compress

Applying a cold flannel or a wrapped ice pack to the forehead can help dull the pain by numbing the area and reducing blood flow to inflamed vessels. 

This simple remedy can be especially soothing in the early stages of a headache.

4. Hydration is key

Headaches often feel worse when your body is low on fluids, and periods can sometimes lead to mild dehydration. 

Keep a water bottle close by and encourage your teen to sip regularly throughout the day, even if they don’t feel thirsty.

5. Sleep and rest

Hormonal shifts can leave teens feeling more tired than usual. 

Adequate sleep and rest are essential not only for recovery from a headache but also for helping the body adjust to cyclical hormone changes. 

Try to keep bedtimes consistent, even on weekends and encourage them to aim for 8-10 hours of sleep.

6. Gentle movement

While intense exercise might make a headache worse, light movement, like stretching, walking, or gentle yoga, can help relieve muscle tension and improve circulation. 

Encourage your teen to listen to their body and move in ways that feel comfortable and calming. Read our guide on how to motivate your teen to exercise. 

Lifestyle habits that can help your teen with period headaches

Some lifestyle habits may help reduce the severity or frequency of menstrual headaches over time. 

You can gently encourage your teen to build these habits, but it’s important not to push too hard or make them feel pressured.

• Maintain a consistent sleep routine
• Eat balanced meals at regular times
• Encourage daily hydration
• Keep stress levels in check through journaling, meditation, or yoga
• Regular light exercise to support hormone regulation

When do see a doctor about period headaches

If the headaches are getting worst, more frequent, impacting on daily life/activities or not responding to treatment, please see a doctor.

Your support can really help

It’s tough watching your teen struggle with something you can’t fix instantly. 

But even when you can’t take the pain away, your support makes all the difference. 

From helping them track patterns using luna to offering a quiet space and a comforting word, these small gestures tell your teen they’re not alone in their experience.

Hormonal headaches may come and go, but the reassurance that someone understands? That stays. 

You don’t need all the answers. Just showing up, listening, and validating how they feel is more powerful than you think.

Rated 4.8

Support your teen through it all with luna

Find out more