Medication is a proven way to both treat and prevent migraines.
But medication is only part of the story.
The same lifestyle choices that promote overall good health can also reduce the frequency and severity of your migraines.
Combining medication with behavioral measures and lifestyle can often be the most effective way to handle migraines.
Turn off the lights.Migraines often increase sensitivity to light and sound.
Relax in a dark, quiet room.
Sleep if you’re able to.
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.
Be careful, however.
Drinking too much caffeine too often can lead to withdrawal headaches later on.
And having caffeine too late in the day may interfere with your sleep, which can also affect migraines.
Migraines may keep you from falling asleep or wake you up at night.
Likewise, migraines are often triggered by a poor night’s sleep.
Here are some tips to encourage sound sleep.
Establish regular sleep hours.Wake up and go to bed at the same time every dayeven on weekends.
If you nap during the day, keep it short.
Naps longer than 20 to 30 minutes may interfere with nighttime sleep.
But watch what you eat and drink before bedtime.
Intense exercise, heavy meals, caffeine, nicotine and alcohol can interfere with sleep.
Minimize distractions.back up 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.
Check your medications.Medications that contain caffeine or other stimulantsincluding some medications to treat migrainesmay interfere with sleep.
Your eating habits can influence your migraines.
These chemicals also help alleviate anxiety and depressionand these two conditions can make migraines worse.
Obesity also increases the risk of chronic headaches.
Maintaining a healthy weight through exercise and diet can provide additional benefits in managing migraines.
If your doctor agrees, choose any exercise you enjoy.
Walking, swimming and cycling are often good choices.
Just remember to ease into exercise gradually, as very vigorous exercise may trigger migraines.
Stress and migraines often go hand in hand.
Until recently, avoiding migraine triggers was considered the best advice.
But new research suggests this may actually increase sensitivity to potential triggers.
These may include identifying and challenging negative thoughts, relaxation training, and stress reduction.
More research is needed to understand if and how this approach is more effective in managing migraines.
Living with migraines is a daily challenge.
But making healthy lifestyle choices can help.
Ask your friends and loved ones for support.
If you’re feeling anxious or depressed, consider joining a support group or seeking counseling.
Believe in your ability to take control of the pain.
Updated: 9/22/2020
Publication Date: 4/28/2006
