More than just a headache, migraine is a neurological condition that can cause intense head pain along with a variety of other symptoms, including nausea, vomiting, sensitivity to light and sound, numbness or tingling, difficulty speaking, temporary vision loss, and seeing shapes or flashing lights.

The causes of migraine aren’t fully understood, but they may have something to do with changes in brain chemicals and the brain’s interaction with the trigeminal nerve, as well as genetics and environmental factors.

If you get migraines, you should work with your doctor to develop a personalized treatment plan. In the meantime, here are some tips that can help you manage the condition and relieve your symptoms.

If you get a sudden, severe headache or any new or unusual symptoms such as fever, confusion, or problems seeing or speaking, head to the emergency room right away. You may be having a stroke or another medical emergency.

Keep a migraine diary

The first step toward managing your migraines is identifying what triggers them. The easiest way to do this is to keep a diary in which you record the details of all of your migraines over the course of several months. You can find headache diary apps and printable templates online to help with this. Generally, it’s useful to note the day and time the pain began, what you ate and drank in the hours before the attack, how much you slept, and the severity and duration of the headache.

Avoid your triggers

Once you have a few entries in your migraine diary, share it with your doctor. Together, you can begin to look for patterns in your headaches and identify possible triggers, which will help you learn to avoid the things that bring on an attack. Some common migraine triggers include stress, an irregular sleep schedule, alcohol, bright or flickering light, changes in the weather, diet, and dehydration.

Get a good night’s sleep

Studies have shown that poor sleep quality is linked to migraines, and that improving your sleep habits can dramatically reduce the frequency and severity of headaches. According to the American Migraine Foundation, you should schedule a consistent bedtime that allows for eight hours in bed. Avoid watching TV, listening to music, and reading in bed—instead, try using visualization techniques to get to sleep faster. Don’t eat or drink anything before bed, and don’t take naps.

Eat consistently

In addition to avoiding foods that trigger your migraines, you should get into the habit of eating consistently. Have your meals at about the same time every day, and never skip a meal. You might have a busy day ahead, but remember that skipping or delaying your lunch break can cause your blood-glucose levels to fall, increasing your risk of a migraine.

Drink plenty of water

The American Migraine Foundation reports that about one-third of people with migraine say dehydration is a trigger. Aim to drink two litres of water every day and always carry a bottle of water with you.

Exercise regularly

Regular exercise is an essential part of migraine management, especially because it lowers stress levels and helps alleviate anxiety and depression, which are linked to migraine. People who are obese are also more at risk of having chronic headaches, so it’s important to try to maintain a healthy weight. Strenuous workouts trigger migraines in some people, but that doesn’t mean you should avoid exercise altogether. Just start slowly—even a brisk walk around your neighbourhood will be beneficial.

Manage your stress

Stress is a common migraine trigger. While it’s impossible to avoid entirely, there are things you can do to keep it under control. Mayo Clinic recommends simplifying your life as a stress management technique: if you have a jam-packed daily schedule, see if you can off-load or delegate some of your tasks. Build breaks into your day, and allow yourself time to do the activities that make you happy. When you’re feeling stressed, take a few minutes to practise breathing exercises to help yourself relax.

Track your menstrual cycle

Some migraines are triggered by changes in hormone levels right before or after menstruation. If you notice that your migraines flare up around the time you get your period, your doctor may prescribe medication or recommend an over-the-counter pain reliever.

Don’t drink too much

Alcohol, especially red wine, is a frequently cited migraine trigger. Alcohol can also disrupt your sleep, and poor sleep often leads to a migraine. This doesn’t mean you have to cut out alcohol entirely—the American Migraine Foundation suggests recording your alcohol intake along with other possible triggers to assess whether it’s contributing to your headaches. If not, a small glass of wine now and then probably won’t do any harm.

Avoid strong smells

Strong smells can both trigger a migraine and aggravate an attack that’s already started. Common culprits include perfume, chemicals, and even some strongly scented foods. Fortunately, there is growing awareness of fragrance sensitivity as a health issue, so don’t be afraid to tell your employer about your condition and request that your colleagues refrain from wearing perfume or cologne.

Limit your screen time

Migraines can be triggered by sensory stimulation, including the light emitted from digital screens. When you’re working on the computer, take frequent breaks to rest your eyes. It also helps to lower the brightness level on your devices.

Don’t overuse medication

If you take medication for your migraines, be careful not to overuse it. According to the American Migraine Foundation, taking acute migraine medication prescribed by your doctor more than 10 days out of a month can lead to more migraine attacks. This is known as medication overuse headache (MOH). If you think you might be experiencing MOH, talk to your doctor about how to stop using your medication safely.

Frequent, regular use of over-the-counter medication can also trigger rebound headaches.

Have a treatment plan

Be prepared for your next migraine by developing a treatment plan with your doctor. The plan might include a specific medication or home remedy along with a designated place to rest and what to tell your boss when you get a migraine at work. That way, when you feel an attack coming on, you won’t have to worry about what to do, and you can take action to lessen the pain as soon as (or even before) it appears.

Treat it early

If you’re going to take medication to treat a migraine, it will likely be more effective if you take it as soon as your symptoms appear, so don’t wait to see how bad the pain will be. According to the American Headache Society, you should take your medication during the prodromal phase of the attack, which is when you start getting signs that a headache is coming on. Prodromal signs vary, but some typical ones are sensitivity to light and sound, food cravings, and fatigue or yawning.

Find a dark, quiet place to rest

When you have a migraine, you might be extra-sensitive to light and sound, so it’s best to get away from them as soon as you feel an attack coming on. Once you’ve found a quiet place to relax, turn off the lights, take some deep breaths, and sleep if you can.

Try an ice pack or heating pad

Some people find that temperature therapy helps soothe migraine pain. The next time you’re in the throes of a headache, try placing an ice pack or a cool, wet washcloth over your head, or use a heating pad on your neck and shoulders to relax your muscles and ease tension. Taking a hot shower can provide similar relief.

Try over-the-counter medication

There are several types of over-the-counter pain relievers that can help with migraine, including acetaminophen, aspirin, nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, and drugs that combine a pain reliever with caffeine. Never exceed the dosage recommended on the package, and remember that using pain relievers can frequently lead to rebound headaches.

Try prescription medication

If you haven’t seen an improvement in the frequency and severity of your migraines even after making changes to your lifestyle and trying over-the-counter pain relievers, talk to your doctor about prescription medication options. One of the most common types of prescription drugs for migraine are triptans, which lessen pain and other symptoms by narrowing blood vessels in the brain.

Try natural remedies

If you don’t want to rely on medication, you could try treating your migraines with natural remedies. Results will vary from person to person, but it’s worth testing out a few treatments to see if there’s something that works for you. For instance, migraines are sometimes linked to magnesium deficiency, so it may prove beneficial to increase your magnesium intake. Studies have also found that applying lavender or peppermint oil to the temples can provide some relief.

Try acupuncture

Acupuncture is sometimes used to relieve pain associated with migraines. There is some evidence that it can work, although it isn’t effective for everybody. One review of 22 clinical trials found that acupuncture reduced the frequency of headache by at least 50 percent in up to 59 percent of individuals with migraine, and that this effect can persist for more than six months.

Drink some coffee

A small amount of caffeine may relieve migraine pain, and the ingredient is found in some migraine medications. But don’t go overboard—too much caffeine could lead to a withdrawal headache.

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