Migraines cause pain as real as the pain of injuries — with one difference: Healthy habits and simple non-medical remedies sometimes stop migraines before they start.
Medication is a proven way to treat and prevent migraines. But medication is only part of the story. It’s also important to take good care of yourself and understand how to cope with migraine pain when it strikes.
Find a calm environment
At the first sign of a migraine, retreat from your usual activities if possible.
Turn off the lights. Migraines often increase sensitivity to light and sound. Relax in a dark, quiet room. Sleep if you can.
Try temperature therapy. Apply hot or cold compresses to your head or neck. Ice packs have a numbing effect, which may dull the sensation of pain. Hot packs and heating pads can relax tense muscles. Warm showers or baths may have a similar effect.
Sleep well
Migraines may keep you from falling asleep or wake you up at night. Likewise, migraines are often triggered by a poor night’s sleep.
Unwind at the end of the day. Anything that helps you relax can promote better sleep: listen to soothing music, soak in a warm bath or read a favorite book.
But watch what you eat and drink before bedtime. Intense exercise, heavy meals, caffeine, nicotine and alcohol can interfere with sleep.
Minimize distractions. Save your bedroom for sleep and intimacy. Don’t watch television or take work materials to bed. Close your bedroom door. Use a fan to muffle distracting noises.
Eat wisely
Your eating habits can influence your migraines.
Exercise regularly
During physical activity, your body releases certain chemicals that block pain signals to your brain. These chemicals also help alleviate anxiety and depression, which can make migraines worse.
Manage stress
Stress and migraines often go hand in hand. You can’t avoid daily stress, but you can keep it under control to help manage your migraines:
Simplify your life. Rather than looking for ways to squeeze more activities or chores into the day, find a way to leave some things out.
