When migraine strikes, it’s good to have a game plan ready. These strategies can help you self-soothe during and after a migraine episode to keep symptoms at a minimum.
What to Do When a Migraine Starts
Migraine symptoms vary widely from person to person, but some of the most common include:
- Head pain
- Nausea
- Brain fog
- Crankiness
- Extreme sensitivity to light and sound
- Numbness
- Tingling
- Vision changes
It’s best to hop on your self-care routine as soon as you feel the slightest twinge of a migraine coming on. Being proactive may help keep some of the worst symptoms at bay. You can:
Sip some coffee. Caffeine constricts blood vessels and slows down blood flow to your brain, which can help reduce pain, especially when you take it along with pain relief medications. This doesn’t work for everyone and can make things worse for some, so pay attention to how caffeine affects you before adding it as a go-to solution.
Don’t skimp on water. Your body will need the extra hydration, especially if your migraines make you throw up.
Dim the lights. Any kind of light can worsen migraine pain, including natural, artificial, and screen light. Your best bet is to lie down in a dark room to ease light-triggered pain. If you don’t have access to a dark room:
- Try to avoid TV, computers, and other screens.
- Put on sunglasses.
- Try to move away from bright or flickering lights.
Cool your head, heat your muscles. A cold washcloth on your head can help narrow blood vessels and ease pain. Heat can help muscles that tense and stiffen during a migraine.
Take a nap. Sleep may ward off symptoms.
Turn down sound. Noise may make a throbbing head feel worse. Remove yourself from busy environments or buy noise-canceling headphones to help drown out sound.
Massage your scalp. If you’re not too sensitive to touch, rubbing pressure on your scalp may help blood flow and relieve pain. You can massage your own head or ask a loved one to do it.
Try aromatherapy. For some people, certain essential oil scents can help with nausea and bring on calm. Sniff out what works before a migraine strikes so you’re not smelling something that worsens symptoms.
How to Manage Migraine Hangover
Lingering fogginess, exhaustion, and muscle stiffness are common once the intensity of a migraine goes away. This phase is called postdrome or migraine hangover. It’s the adjustment period where your brain and body attempt to go back to normal.
For some people, this phase can be just as draining as the actual migraine itself. You may have postdrome symptoms for up to 48 hours after a migraine. The good news is that practicing good self-care during your migraine can help stop migraine hangover. Many of the self-care strategies for a migraine can also work during the hangover phase.
These approaches may help:
Stay hydrated. Getting enough water is important through all phases of a migraine, and that doesn’t stop after the migraine stops.
Stretch yourself. Gentle yoga poses may shorten your recovery time after a migraine.
Stay off screens. Give your eyes and brain a rest from the blue light of smartphones and computers until you’re feeling better.
Light exercise. Simply walking for 30 minutes a day gets your blood flowing, boosts mood, and may ward off migraines. Short bursts of intense exercise may trigger a headache, so take care in the types of physical activity you choose.
Smart sleep. Lack of sleep sets off the release of stress hormones in your body. Your body functions better with consistent, quality sleep. Try to go to bed and wake up at the same time every day, shut off screens well ahead of your bedtime, and sleep in a cool, dark, quiet environment.
Relaxation practices. Mindfulness, meditation, tai chi, and deep breathing are all ways to slow your mind and body.
The foods you eat may also affect your migraine frequency and severity. Keeping a headache diary that tracks your daily food as well can help you see patterns. Common migraine triggers include:
- Red wine
- Aspartame or other artificial sweeteners
- Beans
- Cheese and yogurt
- Foods with MSG
- Processed meats such as bacon, sausage, salami, or ham
If it’s taking more than a day or so for you to get back to your regular schedule after a migraine, talk to your doctor about prescription medication that may help get you through postdrome phases.
Show Sources
Photo Credit: Peter Cade/Getty Images
SOURCES:
Harvard Medical School: “Struggling with migraine hangovers? Read this.”
Mount Sinai: “Managing migraines at home.”
Mayo Clinic: “Does caffeine treat or trigger headaches?” “Migraines: Simple steps to head off the pain,” “Headaches: Reduce stress to prevent the pain.”
The Migraine Trust: “Migraine and light,” “Sleep and migraine.”
American Migraine Foundation: “Migraine Home Remedies,” “The Science of Migraine – How to Deal With Postdrome,” “Migraine and Diet.”
