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This article was supported by Pfizer Medical Affairs
If you suffer from migraine attacks, you know it's much more than just a severe headache. A migraine headache can knock you out for hours with debilitating pain, nausea, sensitivity to light, and a desperate urge to curl up under a blanket in a quiet, dark room. And while there’s no magic cure, certain lifestyle changes can help you manage your symptoms and cut down on frequency, intensity, and severity. Let's discuss how small tweaks in your daily routine could mean the difference between another brutal migraine episode and a day of feeling like yourself again.
How to tame your migraine
Migraine is not a predictable disorder, and you never know when one is going to strike. Your daily habits can influence the frequency and severity of a migraine attack. Here are some simple lifestyle tweaks to stay ahead of a migraine episode:
Prioritize sleep like it’s your job
You may already know that poor sleep can trigger a migraine attack, but getting quality rest is often easier said than done. Our top tip is a consistent bedtime routine, with lights out and waking up at the same time every day (even on weekends!). This helps regulate your body's internal clock, so it's easier to fall asleep, stay asleep, and wake up feeling refreshed.
It's also important to make your bedroom a sleep sanctuary. Keep your bedroom dark, cool, and quiet to create a relaxing and calming atmosphere for rest. It's equally important to skip the screens before bedtime (yes, that means no late-night social dive). Instead of doom-scrolling, turn to reading, meditating, or jotting down your thoughts in a journal.
Hydrate, hydrate, and then hydrate some more
It’s way too easy to forget to drink enough water, and dehydration increases the risk of a migraine attack. Keep a water bottle with you throughout the day and take small sips regularly. If plain water bores you, try adding a splash of lemon, cucumber, or even a few berries for a little extra flavor.
Nourish your body
What you eat plays a major role in migraine management. Skipping meals or eating highly processed foods can trigger symptoms. Eat balanced meals with plenty of whole fruits and vegetables, protein, fiber-rich carbohydrates, and healthy fats to keep your blood sugar stable, your body nourished, and reduce the risk of a migraine headache. Here are some nutritious foods to keep in your kitchen or pantry:
- Fruits: Apple, berries, melon, mango, pineapple, and pear.
- Vegetables: Broccoli, spinach, carrots, tomato, cucumber.
- Fiber-rich carbohydrates: Sweet potato, brown rice, whole wheat crackers or tortilla.
- Protein: Chicken, lean ground beef, Greek yogurt, lentils, beans, salmon, edamame.
- Healthy fats: Avocado oil, olives, nuts, flaxseed, chia seeds.
Move your body — but gently
Regular exercise can cut down on headaches by reducing stress and improving sleep — two factors that may contribute to a migraine headache. When you move your body, you release endorphins, which boost your mood and mental health. The key is to keep movement gentle, like yoga, walking, swimming, or stretching. Just remember to warm up, stay hydrated, and listen to your body — pushing too hard can do more harm than good.
Keep stress in check
Stress is a key contributor to migraine symptoms, and unfortunately, we can’t just snap our fingers and make stress disappear. But it can be effectively managed with the right strategies. Try meditation, deep breathing, journaling, or simply take a few moments during the day to pause and breathe. Find what helps you unwind — whether it’s reading, crafting, gardening, or binge-watching your favorite show. And don’t be afraid to say “no” more often or set boundaries — protecting your peace is just as important as any other part of migraine management.
Be mindful of screen time
Screens are great for relaxing after a busy day, but too much of them can cause eye strain, which can exacerbate migraine symptoms. Set a timer so you don’t lose track of time, adjust your screen brightness, and use blue light filters to reduce strain. Don’t forget to take breaks when you can — your eyes (and head) will thank you!
Pay attention to your hormones
If you’ve ever noticed a migraine attack lining up with your cycle — yep, that's period migraine. Hormonal shifts can trigger migraine symptoms, so tracking your cycle can help you spot patterns and prepare ahead of time. Knowing when a migraine headache might hit gives you a chance to be proactive, whether that means managing stress, staying extra hydrated, or having your go-to relief strategies ready to go.
Have a conversation with your doctor
If lifestyle changes aren't providing relief, consult your doctor to identify any underlying factors that may be contributing to the persistence or severity of your migraine symptoms. Your doctor can also help determine whether additional treatments, such as medication or other therapies, may be needed to better manage your symptoms.
Find what works for you
Migraine management is highly personal. What helps one person might not help another, and that’s okay. The key is to experiment and find a routine that makes you feel better. Maybe yoga and hydrating work for you, or perhaps getting a solid eight hours of sleep every night does the trick. It’s all about trial and error, but once you find what works, you’ll feel more in control. So stay curious, take notes, be patient with yourself, and build a routine that helps you feel your best. You’ve got this!