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Keep regular routines
The brain of someone with migraine likes regularity. It can help to:
- go to bed and get up at the same time each day, even at weekends
- eat regular meals and do not skip breakfast
- drink plenty of water
- keep caffeine steady rather than having a lot one day and none the next
Know your triggers
Use a headache diary or app to note your attacks, what you were doing, what you ate, your sleep and, if relevant, your periods. Over time you may spot patterns. Try not to avoid lots of things "just in case", as this can make life harder without helping.
Have a plan for attacks
- carry your medicine with you
- take it early
- know where you can go to lie down in a dark, quiet place
- tell family, friends or colleagues what helps you
Screens and lighting
- use night mode or a screen filter
- take regular breaks from screens
- avoid flickering lights where you can
- sunglasses can help outdoors
Exercise and stress
Regular, moderate exercise can reduce attacks for some people. Build up gradually, warm up and drink water. Relaxation, mindfulness and talking therapies can also help, especially if stress is a trigger.
Support
Migraine can affect your work, relationships and mood. The Migraine Trust offers free information and support.
Sources we used
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