Everyday Habits That Double as Migraine Prevention

Even if you only get these painful headaches on a few days each month, migraines can really mess with your routine. When your head is pounding and you can't tolerate light or sound, how do you go to school, work, or hang out with friends? You have more control over these headaches than you might think. Medicine is one way to head off a migraine or stop one when it starts. Making a few simple changes to your daily routine can also prevent migraines from taking over your life.

A soda or cup of coffee might relieve migraine pain temporarily, but too much caffeine has the opposite effect. Caffeine is a drug. Over time, your brain becomes dependent on it. Then if you skip your morning cup, you could get rebound headaches. Try to limit caffeine to less than 200 milligrams daily (two 8-ounce cups of coffee), and drink it early in the day. Having caffeine too close to bedtime will keep you awake, and a lack of sleep could cause more migraine attacks.

A comfortable bedroom makes for a better night's sleep. Turn on a fan to keep you cool. The gentle hum will also drown out the dog barking outside your window and other noises that might wake you up. Pull down the shades so your room is dark. And prep your body and mind for sleep by doing something relaxing before bed. Take a warm bath. Read a book. Practice gentle yoga. Or listen to calming music to wipe away the day's stresses.

Regular exercise can reduce the number and intensity of migraine headaches. One reason is that your body releases natural painkillers called endorphins when you work out. Exercise also helps you sleep better and reduces stress — two major migraine triggers. In some people, intense exercise actually causes headaches. If that happens to you, don't stop exercising. Just keep your activity level moderate, like a walk, swim, or bike ride. Make sure to hydrate with water or a sports drink before and during each workout. Dehydration is another common cause of headaches. 

Stress is a big migraine trigger. Not only are you more likely to have a migraine when you're stressed, but chronic stress can eventually lead to chronic migraine. Because these headaches make life more stressful, they create a never-ending stress-migraine-stress cycle. To combat stress, set aside time every day to relax. Sit somewhere quiet and breathe in deeply through your nose and out through your mouth for about five minutes. Deep breathing is a potent stress reliever because it calms the mind.

Do you get more migraines during stormy weather? Is too much chocolate or too little water to blame for your headaches? A migraine diary is an easy way to look for patterns and identify your triggers. Use a paper journal or an app to track these headaches. Each time you get a migraine, write down the day, time, intensity, and what you were doing before it started. Share the journal with your doctor to help them fine-tune your treatment.

You might be tempted to skip meals if you get busy or you're not hungry. But when you don't eat, your blood sugar drops and your brain doesn't get enough energy to function. Low blood sugar also makes your body release stress hormones that activate nerve cells in your brain and cause a headache. To avoid hunger headaches, try to stick to the same eating schedule each day. Have a small meal or snack about every four hours during the day to keep your blood sugar level steady. 

About one-third of people who get migraines say alcohol sets off their headaches. It isn't clear whether the alcohol itself, or the chemicals it contains, are to blame. Drinking also dehydrates you, which can lead to a migraine attack. Avoid alcohol or drink only a small amount if it gives you headaches. When you do have more than one glass of wine, beer, or spirits, drink a glass of water in between to stay hydrated.

Too little sleep is a migraine trigger, but so is too much sleep. Whether you stay up all night to study or sleep in till the afternoon, you could set yourself up for more headaches. Get into a healthier sleep routine. First, figure out how much sleep you need. For most teens and adults, that's seven to nine hours a night. Then go to bed at the same time each night and wake up at the same time each morning until your new sleep schedule becomes a habit.

Your body loses water from things like alcohol, caffeine, hot weather, and exercise. It's easy to get dehydrated if you don't replace the water you lose. When your brain is low on fluid, it shrinks and presses on nerves around it, which causes headaches. To stay hydrated, fill a water bottle and bring it with you wherever you go. Drink water at least once every two hours. If plain water tastes blah to you, add lemon, lime, or berries for flavor.

Instead of scrolling social media or watching TV at bedtime, read a book. Blue light from your smartphone, tablet, or computer screen suppresses the release of melatonin, the hormone that helps you fall asleep. Shut down your devices at least two to three hours before bed. If you can't go offline, use an app like f.lux that filters blue light and warms up your display. Or wear blue light-blocking glasses while using your device.