Lifestyle and home remedies

Self-care measures can help ease migraine pain.

  • Practice muscle relaxation exercises. Relaxation techniques may include progressive muscle relaxation, meditation or yoga.
  • Get enough sleep, but don't oversleep. Get the right balance of sleep each night, making sure to go to bed and wake up at consistent times.
  • Rest and relax. Try to rest in a dark, quiet room when you feel a headache coming on. Place an ice pack wrapped in a cloth on the back of your neck and apply gentle pressure to painful areas on your scalp.
  • Keep a headache diary. Continue recording in your headache diary even after you see your doctor. It will help you learn more about what triggers your migraines and what treatment is most effective.


Until recently, experts recommended avoiding common migraine triggers. Some triggers can't be avoided, and avoidance isn't always effective. But some of these lifestyle changes and coping strategies may help you reduce the number and severity of your migraines:

  • Transcutaneous supraorbital nerve stimulation (t-SNS). This device (Cefaly), similar to a headband with attached electrodes, was recently approved by the Food and Drug Administration as a preventive therapy for migraines. In research, those that used the device experienced fewer migraines.
  • Learn to cope. Recent research shows that a strategy called learning to cope (LTC) may help prevent migraines. In this practice, you are gradually exposed to headache triggers to help desensitize you to them. LTC may also be combined with cognitive behavioral therapy. More research is needed to better understand the effectiveness of LTC.
  • Create a consistent daily schedule. Establish a daily routine with regular sleep patterns and regular meals. In addition, try to control stress.
  • Exercise regularly. Regular aerobic exercise reduces tension and can help prevent migraines. If your doctor agrees, choose any aerobic exercise you enjoy, including walking, swimming and cycling. Warm up slowly, however, because sudden, intense exercise can cause headaches. Regular exercise can also help you lose weight or maintain a healthy body weight, and obesity is thought to be a factor in migraines.
  • Reduce the effects of estrogen. If you are a woman who has migraines and estrogen seems to trigger or make your headaches worse, you may want to avoid or reduce the medications you take that contain estrogen.

These medications include birth control pills and hormone replacement therapy. Talk with your doctor about the appropriate alternatives or dosages for you.

June 17, 2016
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