Headaches and migrainescan be debilitating, but there are numerous ways you can reduce the pain or even eliminate it.These include simple management and prevention strategies and learning more about your condition and how it affects you.This article includes ways to lessen pain when it strikes, lifestyle changes that can help you prevent headaches and migraines, and some helpful things to do between attacks.
Headaches and migrainescan be debilitating, but there are numerous ways you can reduce the pain or even eliminate it.
These include simple management and prevention strategies and learning more about your condition and how it affects you.
This article includes ways to lessen pain when it strikes, lifestyle changes that can help you prevent headaches and migraines, and some helpful things to do between attacks.
Create a Soothing Environmentmilos-kreckovic/ Getty ImagesLight and noise can aggravate headaches and migraines. When your pain strikes, try to create a calm, dark, quiet space. If possible, sleep or at least rest and relax as much as you can.You may find that soothing sounds can relax you while also blocking out aggravating noises like traffic or the buzz of electronics. Try a fan, soft nature sounds, or calming music.Lots of apps and online videos offer sounds designed to counter migraines.Some essential oils, used for aromatherapy, may help ease head painor be soothing. However, fragrance sensitivities cause headaches in some people, so make sure you’re not sensitive to them before you try them to treat a headache.Essential oils with some scientific evidence for helping headaches or migraines include:PeppermintLavenderBasilAngelicae Dahuricae RadixChuanxiong RhizomaChamomileAniseGarlicRoseCauses and Risk Factors of Headaches
Create a Soothing Environment
milos-kreckovic/ Getty Images
Light and noise can aggravate headaches and migraines. When your pain strikes, try to create a calm, dark, quiet space. If possible, sleep or at least rest and relax as much as you can.
You may find that soothing sounds can relax you while also blocking out aggravating noises like traffic or the buzz of electronics. Try a fan, soft nature sounds, or calming music.Lots of apps and online videos offer sounds designed to counter migraines.
Some essential oils, used for aromatherapy, may help ease head painor be soothing. However, fragrance sensitivities cause headaches in some people, so make sure you’re not sensitive to them before you try them to treat a headache.
Essential oils with some scientific evidence for helping headaches or migraines include:
Causes and Risk Factors of Headaches
Use Heat or Cold
Motortion / Getty Images
Cold applied to the forehead and temples is common choice formigraines. Heat, applied all over or on the neck/back of head, is more popular among people withtension headaches.
Wearable heating and cooling packs and other devices are available. Topical products likeIcy Hotmay also help.
Use CautionBe sure not to expose your skin to extreme heat or cold. Limit the length of time you use heating and cooling products. Put a towel or piece of fabric between your skin and a cold pack. Only use ice for 15 minutes, then take at least 15 minutes off before applying again.
Use Caution
Be sure not to expose your skin to extreme heat or cold. Limit the length of time you use heating and cooling products. Put a towel or piece of fabric between your skin and a cold pack. Only use ice for 15 minutes, then take at least 15 minutes off before applying again.
Caffeinate?Grace Cary / Getty ImagesResearch shows that caffeine can sometimes help with a headache or migraine. But it can also trigger them.A 2017 study showed 130 milligrams (mg) of caffeine makes painkillers work better against tension-type headaches.You can get that amount in 2 ounces of espresso, a 12-ounce cup of coffee, or some energy drinks.Tea and soda typically contain lower levels of caffeine. So you’d need several servings to reach 130 mg.Some headache medications include caffeine, as well.However, if you consume caffeine regularly, the effects may diminish over time. Also,caffeine withdrawaloften causes a headache.Caffeine may be a trigger for chronic daily headache (CDH) in some people, though. People who have occasional migraines are more likely to develop CDH when they take in caffeine on a daily basis.It may be worth experimenting to see if caffeine aggravates or relieves your headaches.
Caffeinate?
Grace Cary / Getty Images
Research shows that caffeine can sometimes help with a headache or migraine. But it can also trigger them.
A 2017 study showed 130 milligrams (mg) of caffeine makes painkillers work better against tension-type headaches.You can get that amount in 2 ounces of espresso, a 12-ounce cup of coffee, or some energy drinks.
Tea and soda typically contain lower levels of caffeine. So you’d need several servings to reach 130 mg.
Some headache medications include caffeine, as well.
However, if you consume caffeine regularly, the effects may diminish over time. Also,caffeine withdrawaloften causes a headache.
Caffeine may be a trigger for chronic daily headache (CDH) in some people, though. People who have occasional migraines are more likely to develop CDH when they take in caffeine on a daily basis.
It may be worth experimenting to see if caffeine aggravates or relieves your headaches.
Make Time to RelaxBurst / PexelsRelaxation can help during a headache or migraine, and regular relaxation exercises may help stave off attacks, as well.They take practice, so don’t wait until the pain comes on to start.Set aside a period of time every day that’s dedicated to relaxation. You can use this time to:MeditateListen to a relaxation ormeditation appDoyogaor tai chiTake a bubble bathSit quietly doing nothingUse this time to focus on you, how you’re feeling, and what you need. This self-care will pay off, leaving you more relaxed and aware of yourself.The Benefits of Meditation for Stress Management
Make Time to Relax
Burst / Pexels
Relaxation can help during a headache or migraine, and regular relaxation exercises may help stave off attacks, as well.They take practice, so don’t wait until the pain comes on to start.
Set aside a period of time every day that’s dedicated to relaxation. You can use this time to:
Use this time to focus on you, how you’re feeling, and what you need. This self-care will pay off, leaving you more relaxed and aware of yourself.
The Benefits of Meditation for Stress Management
Get Plenty of SleepTara Moore / Getty ImagesToo much, too little, ordisrupted sleepis a very common trigger of headache and migraine. Experts recommend that you set times to go to bed and get up, and then stick to those times, even on weekends and during vacation.If you don’t feel rested after a night’s sleep or you experience excessive daytime sleepiness, talk to your healthcare provider about having asleep studyto rule outsleep disorders.Can You Get a Headache From Lack of Sleep?
Get Plenty of Sleep
Tara Moore / Getty Images
Too much, too little, ordisrupted sleepis a very common trigger of headache and migraine. Experts recommend that you set times to go to bed and get up, and then stick to those times, even on weekends and during vacation.
If you don’t feel rested after a night’s sleep or you experience excessive daytime sleepiness, talk to your healthcare provider about having asleep studyto rule outsleep disorders.
Can You Get a Headache From Lack of Sleep?
Eat Well and OftenSveta Zarzamora / Getty ImagesWhen you skip meals, yourblood sugar can plummet, potentially triggering or contributing to a headache or migraine.So you should make sure to eat regularly, even if you’re just grabbing a snack (and even if your hectic schedule makes this difficult).Replacing processed foods with fresh alternatives that reduce inflammation can go a long way in preventing head pain. A short-term elimination diet can also help you identify any dietary triggers, such as fast food, which may contribute to headaches in some people.What to Eat for Blood Sugar Regulation
Eat Well and Often
Sveta Zarzamora / Getty Images
When you skip meals, yourblood sugar can plummet, potentially triggering or contributing to a headache or migraine.So you should make sure to eat regularly, even if you’re just grabbing a snack (and even if your hectic schedule makes this difficult).
Replacing processed foods with fresh alternatives that reduce inflammation can go a long way in preventing head pain. A short-term elimination diet can also help you identify any dietary triggers, such as fast food, which may contribute to headaches in some people.
What to Eat for Blood Sugar Regulation
Wear SunglassesAleksandar Nakic / Getty ImagesConsider sunglasses as an investment, not just a throwaway summer fashion accessory.Proper shades can helpprevent headaches and migraines.Optical-grade lenses don’t have the distortion that some inexpensive lenses have, and polarization is essential for cutting glare. Wear them whenever the light is bothersome, even if it’s indoors.Add a baseball cap when light comes in above the sunglasses so the cap’s bill can block that light. Your eyes (and your head) will thank you.Choosing the Right Glasses When You Have Migraines
Wear Sunglasses
Aleksandar Nakic / Getty Images
Consider sunglasses as an investment, not just a throwaway summer fashion accessory.Proper shades can helpprevent headaches and migraines.
Optical-grade lenses don’t have the distortion that some inexpensive lenses have, and polarization is essential for cutting glare. Wear them whenever the light is bothersome, even if it’s indoors.
Add a baseball cap when light comes in above the sunglasses so the cap’s bill can block that light. Your eyes (and your head) will thank you.
Choosing the Right Glasses When You Have Migraines
Don’t Get Dehydrated
Yacobchuk / Getty Images
To avoid headaches and migraine, you should make sure to stay hydrated. For some people, even milddehydration can trigger head pain, so drinking lots of fluids is essential.
Water is best. Some fruit juices and caffeinated drinks can trigger headaches and migraines.
Preventing Dehydration
Manage Your StressHalfpoint / Getty ImagesSo what if there’s an undone load of laundry, a few dishes in the sink, or a couple of minor household repairs awaiting your attention? Stop worrying—the house almost certainly won’t fall down around you.Stresscan trigger tension headaches and contribute to migraines, so try your best not to stress over the small stuff.Learn to prioritize and do what you’re able to do each day without stressing.
Manage Your Stress
Halfpoint / Getty Images
So what if there’s an undone load of laundry, a few dishes in the sink, or a couple of minor household repairs awaiting your attention? Stop worrying—the house almost certainly won’t fall down around you.
Stresscan trigger tension headaches and contribute to migraines, so try your best not to stress over the small stuff.Learn to prioritize and do what you’re able to do each day without stressing.
Watch Your Overall HealthBurst / PexelsWhen you have a particular health problem such as headaches or migraines, it’s easy to concentrate on that problem and ignore your overall health. Don’t fall into this trap.Good overall health is essential when you’re struggling with any specific health problem. If you stay generally healthy, you may even help yourself contain your head pain.An important component of both good health and pain management is regular exercise. So is maintaining a healthy weight, as being overweight increases the risk of chronic headaches.
Watch Your Overall Health
When you have a particular health problem such as headaches or migraines, it’s easy to concentrate on that problem and ignore your overall health. Don’t fall into this trap.
Good overall health is essential when you’re struggling with any specific health problem. If you stay generally healthy, you may even help yourself contain your head pain.
An important component of both good health and pain management is regular exercise. So is maintaining a healthy weight, as being overweight increases the risk of chronic headaches.
BONUS: Learn and BuildStokpic / PexelsBetween attacks is a good time to educate yourself and build a support system to help you through the next one.Educate yourselfon head paincauses, symptoms, and treatments. It’ll allow you to better care for yourself and understand what your healthcare provider says about your condition and treatment.Keep adaily headache and migraine diaryincluding what you eat, activities, and other factors that may lead to head pain. It can take up to 48 hours for a trigger to cause a headache or migraine, so a careful diary may help reveal patterns.Find a support groupin your community or online so you have understanding people to vent to and learn from. You’ll feel less alone and could pick up valuable information.
BONUS: Learn and Build
Stokpic / Pexels
Between attacks is a good time to educate yourself and build a support system to help you through the next one.
SummaryThings that can help fight headache and migraine pain right away include dim lighting, silence or soothing sounds, aromatherapy, heat or ice, and caffeine (for some people).Beneficial lifestyle changes to prevent headaches include getting enough sleep, eating a healthy diet, wearing sunglasses, staying hydrated, managing your stress, staying active, and maintaining good overall health.It also helps to learn about your condition, identify your triggers, and find a support system.Do You Need a Headache Specialist?
Summary
Things that can help fight headache and migraine pain right away include dim lighting, silence or soothing sounds, aromatherapy, heat or ice, and caffeine (for some people).
Beneficial lifestyle changes to prevent headaches include getting enough sleep, eating a healthy diet, wearing sunglasses, staying hydrated, managing your stress, staying active, and maintaining good overall health.
It also helps to learn about your condition, identify your triggers, and find a support system.
Do You Need a Headache Specialist?
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Headache Institute.Does sound therapy actually help relieve migraines?Yuan R, Zhang D, Yang J, et al.Review of aromatherapy essential oils and their mechanism of action against migraines.J Ethnopharmacol. 2021;265:113326. doi:10.1016/j.jep.2020.113326National Headache Foundation News.Hot and cold packs/showers.Lipton RB, Diener HC, Robbins MS, Garas SY, Patel K.Caffeine in the management of patients with headache.J Headache Pain. 2017;18(1):107. doi:10.1186/s10194-017-0806-2U.S. Food and Drug Administration.Spilling the beans: How much caffeine is too much?American Migraine Foundation.Caffeine and migraine.Harvard Medical School, Harvard Health Publishing.4 ways to tame tension headaches.The Migraine Trust.Sleep and migraine.Dalkara T, Kiliç K.How does fasting trigger migraine? A hypothesis.Curr Pain Headache Rep. 2013 Oct;17(10):368. doi: 10.1007/s11916-013-0368-1. PMID: 23996724.Huang J, Zong X, Wilkins A, Jenkins B, Bozoki A, Cao Y.fMRI evidence that precision ophthalmic tints reduce cortical hyperactivation in migraine.Cephalalgia. 2011;31(8):925-936. doi:10.1177/0333102411409076American Migraine Foundation.What is migraine?The Migraine Trust.Common triggers.May A, Schulte LH.Chronic migraine: risk factors, mechanisms and treatment.Nat Rev Neurol. 2016;12(8):455-464. doi:10.1038/nrneurol.2016.93American Migraine Foundation.The timeline of a migraine attack.
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Headache Institute.Does sound therapy actually help relieve migraines?Yuan R, Zhang D, Yang J, et al.Review of aromatherapy essential oils and their mechanism of action against migraines.J Ethnopharmacol. 2021;265:113326. doi:10.1016/j.jep.2020.113326National Headache Foundation News.Hot and cold packs/showers.Lipton RB, Diener HC, Robbins MS, Garas SY, Patel K.Caffeine in the management of patients with headache.J Headache Pain. 2017;18(1):107. doi:10.1186/s10194-017-0806-2U.S. Food and Drug Administration.Spilling the beans: How much caffeine is too much?American Migraine Foundation.Caffeine and migraine.Harvard Medical School, Harvard Health Publishing.4 ways to tame tension headaches.The Migraine Trust.Sleep and migraine.Dalkara T, Kiliç K.How does fasting trigger migraine? A hypothesis.Curr Pain Headache Rep. 2013 Oct;17(10):368. doi: 10.1007/s11916-013-0368-1. PMID: 23996724.Huang J, Zong X, Wilkins A, Jenkins B, Bozoki A, Cao Y.fMRI evidence that precision ophthalmic tints reduce cortical hyperactivation in migraine.Cephalalgia. 2011;31(8):925-936. doi:10.1177/0333102411409076American Migraine Foundation.What is migraine?The Migraine Trust.Common triggers.May A, Schulte LH.Chronic migraine: risk factors, mechanisms and treatment.Nat Rev Neurol. 2016;12(8):455-464. doi:10.1038/nrneurol.2016.93American Migraine Foundation.The timeline of a migraine attack.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Headache Institute.Does sound therapy actually help relieve migraines?Yuan R, Zhang D, Yang J, et al.Review of aromatherapy essential oils and their mechanism of action against migraines.J Ethnopharmacol. 2021;265:113326. doi:10.1016/j.jep.2020.113326National Headache Foundation News.Hot and cold packs/showers.Lipton RB, Diener HC, Robbins MS, Garas SY, Patel K.Caffeine in the management of patients with headache.J Headache Pain. 2017;18(1):107. doi:10.1186/s10194-017-0806-2U.S. Food and Drug Administration.Spilling the beans: How much caffeine is too much?American Migraine Foundation.Caffeine and migraine.Harvard Medical School, Harvard Health Publishing.4 ways to tame tension headaches.The Migraine Trust.Sleep and migraine.Dalkara T, Kiliç K.How does fasting trigger migraine? A hypothesis.Curr Pain Headache Rep. 2013 Oct;17(10):368. doi: 10.1007/s11916-013-0368-1. PMID: 23996724.Huang J, Zong X, Wilkins A, Jenkins B, Bozoki A, Cao Y.fMRI evidence that precision ophthalmic tints reduce cortical hyperactivation in migraine.Cephalalgia. 2011;31(8):925-936. doi:10.1177/0333102411409076American Migraine Foundation.What is migraine?The Migraine Trust.Common triggers.May A, Schulte LH.Chronic migraine: risk factors, mechanisms and treatment.Nat Rev Neurol. 2016;12(8):455-464. doi:10.1038/nrneurol.2016.93American Migraine Foundation.The timeline of a migraine attack.
National Headache Institute.Does sound therapy actually help relieve migraines?
Yuan R, Zhang D, Yang J, et al.Review of aromatherapy essential oils and their mechanism of action against migraines.J Ethnopharmacol. 2021;265:113326. doi:10.1016/j.jep.2020.113326
National Headache Foundation News.Hot and cold packs/showers.
Lipton RB, Diener HC, Robbins MS, Garas SY, Patel K.Caffeine in the management of patients with headache.J Headache Pain. 2017;18(1):107. doi:10.1186/s10194-017-0806-2
U.S. Food and Drug Administration.Spilling the beans: How much caffeine is too much?
American Migraine Foundation.Caffeine and migraine.
Harvard Medical School, Harvard Health Publishing.4 ways to tame tension headaches.
The Migraine Trust.Sleep and migraine.
Dalkara T, Kiliç K.How does fasting trigger migraine? A hypothesis.Curr Pain Headache Rep. 2013 Oct;17(10):368. doi: 10.1007/s11916-013-0368-1. PMID: 23996724.
Huang J, Zong X, Wilkins A, Jenkins B, Bozoki A, Cao Y.fMRI evidence that precision ophthalmic tints reduce cortical hyperactivation in migraine.Cephalalgia. 2011;31(8):925-936. doi:10.1177/0333102411409076
American Migraine Foundation.What is migraine?
The Migraine Trust.Common triggers.
May A, Schulte LH.Chronic migraine: risk factors, mechanisms and treatment.Nat Rev Neurol. 2016;12(8):455-464. doi:10.1038/nrneurol.2016.93
American Migraine Foundation.The timeline of a migraine attack.
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