Migraine Hacks to Get You Through College Without Falling Apart

College is an exciting time. It's also one of the biggest life transitions. While you have the freedom to create your own schedule, build in daily chunks of time to rest and eat well. This will help balance out any new sources of stress that could trigger migraines. Having some structure will make it easier to stick with your self-care plan. It also helps to create a new support network that includes professors, roommates, and campus counselors.

When outfitting your room, add an ergonomic chair to protect your posture at the computer. A lamp with natural light settings is easier on your eyes than fluorescent bulbs. Use noise-canceling headphones or ear buds to block out unwanted sounds. Consider a mini-fridge you can stock with water, healthy snacks, and electrolyte drinks. If you have a roommate who doesn’t know about migraine, explain, for instance, why you might need a scent-free room and what help you might need in an emergency.

When you can, avoid stacking classes so that you'll have time to take a break after each lecture or lab, eat a snack, and hydrate. Once you know assignment deadlines, break them down into milestones that you can spread out over time. This will help you avoid stressful cram sessions and all-nighters. Also, the more you can get done in advance, the less anxiety you'll feel.

Lessen the impact of hours at the computer, a known migraine trigger, by taking breaks every 20 minutes. Also consider wearing blue light blocking glasses or putting an antiglare filter on your screen. Try alternate forms of learning, like audio textbooks, and use speech-to-text and text-to-speech software. To give your eyes a rest on days you’re at your computer a lot, skip smartphone scrolling and set your devices to night mode or lower the brightness setting.

Sleep and rest can be as powerful as migraine medication. Not getting the amount of sleep that's right for you is more than a migraine trigger. It can also leave you too tired to soak up all you can from your classes. There are many demands on your time at college, from academics to social activities, so be proactive about sleep and keep it near the top of your priority list.

Keep your food triggers — coffee included — top-of-mind when you're staring at the tempting (but not always healthy) choices in the cafeteria line. There's a link between migraine and unhealthy eating, weird mealtimes, and skipping meals, especially breakfast. Aim for not only regular meals, but also well-balanced ones with lean proteins, leafy greens, and other colorful veggies and fruits. Carry nourishing snacks with you in case you can’t get to the cafeteria in time.

Just as it was in high school, migraine is recognized as a disability under Section 504 of the Americans with Disabilities Act at college. Find out what your school requires of you — such as filing the proper paperwork — to get the accommodations you need. Contact your school's student disability office and be specific about which ones are most important to you, like a distraction-free room for taking tests or extended test times with extra breaks.

Academic advisors can assist with every part of the college journey, including helping you meet the challenges you face because of migraines. Contact your advisor as soon as possible so you can get to know each and so that they can detail how to report migraine attacks before you experience one on campus. Your advisor can also connect you with both available health services and academic resources.

It can be very helpful to let your professors know about your situation when classes first start. This way, if you need to miss a class, get a deadline extension, or postpone an exam, they're likely to be more accommodating. They may also suggest learning tools to make studying easier, like teacher notes. Help them understand your unique circumstances by communicating your condition clearly. It may be a good idea to practice what you'll say ahead of time.

Many colleges offer special student health insurance plans, but you might be able to stay on an existing plan, like your parents', if it covers your needs. Review and compare the details so you'll have the coverage you need on campus and back home. If you need to switch to a new health care provider, ask your current doctor for a health transfer packet, a summary of your medical history, medications, and other treatments to make the transition easier.

Access to care is a must for managing migraines. Many colleges offer campus health and counseling services, often for a fee collected with room and board. Some even have a headache expert on the team. Find out what your school's health center offers so you'll know what's available should you need it. Mental health services are also valuable. Stress is the most common migraine trigger for college students, and campus therapy services can help you manage it.

Avoid running out or even running low on your medications. If you're staying on an existing plan with a mail order pharmacy, you may be able to get your three-month supply sent to your college address. Or you might have your prescriptions transferred to a pharmacy near campus. If you need help paying for your meds, the National Headache Foundation lists patient assistance programs that offer many at no or low cost.

You want to have fun, but it's also important to set boundaries to avoid migraines triggered by too much alcohol and overstimulation from loud noises and bright lights. Eating regular meals, including dinner before a party, will help. If alcohol is a trigger for you, choose another beverage to sip. Even if you're careful to indulge only in moderation, have a glass of water between drinks and eat nutritious snacks.

Migraines don't have to hold you back at college. While you may be managing them without the help of parents and your usual doctor, you're learning how to navigate your own path, discover what works best for you, and find resources on your own. These life lessons will serve you well as a student and give you the confidence to continue to advocate for yourself throughout adulthood.