Migraine “hangovers," also known as migraine postdrome, are symptoms you may feel after your migraine is over, including: achiness, mental fog, and tiredness. A smaller group of those with migraine may feel energetic or happy, but it often still leads to feeling tired. About 80% to 90% of people with migraines have a migraine hangover.  For many, the symptoms might last about 6 hours but can go for 24 hours or more. 

Don't rush back to your normal activities while you’re in the postdrome phase. When you try to power through after a migraine, your body doesn't get the dose of post-migraine care it needs. It could even set you up for another migraine. While you're in recovery mode, avoid stressful activities and hard workouts. And give yourself some time to really recover 

When you're on the mend from a migraine, make time for calming activities that can relieve stress. These practices might help you feel better and could even prevent another headache. Some to try include:

• Relaxation techniques like meditation or breathing exercises
• Gentle movements like yoga or stretching
• Massage therapy or self-massage 

Fatigue is often a symptom of migraine postdrome. Not only is your body recovering, but it may have lost sleep due to your migraine symptoms. There's no need to sleep the day away when you're on the mend. But take a nap if possible. Then get back to a healthy sleep schedule as soon as you can, especially if sleep loss is a migraine trigger for you. 

Research has shown that people with migraine who regularly drink water tend to have less painful, less frequent, and shorter headaches. It’s just as important to hydrate after a migraine as it is before and during. In fact, increased thirst is often a symptom of migraine postdrome. So staying hydrated is key to managing your symptoms. 

Another common postdrome symptom is a stiff, painful neck. If you’re feeling the ache, try either an ice pack and a heating pad to see which brings more relief. It's also a good idea to avoid screen time during migraine recovery. But if you must use technology, avoid straining your neck further by leaning over your laptop or looking down at your phone for long periods.

You may still be extra-sensitive to light (and possibly sound) during the postdrome phase of a migraine. Close the curtains and dim the lights for as long as you need to, especially if bright lights are one of your migraine triggers. 

Sometimes caffeine can help ease migraine pain. But caffeine can also be a migraine trigger. The same response to caffeine  can also happen during the postdrome phase.  Sip coffee, tea, or caffeinated sodas with caution, and be aware of how you react and make notes for the future.

If you lost your appetite during your migraine headache, it might come back strong in the postdrome phase. Try to eat often, and make sure the meals are small and healthy. It's okay to have some soothing comfort foods, as long as they're not a migraine trigger for you. As much as possible, stick to regular mealtimes to help prevent future headaches. 

Think of your recovery time as a part of the migraine headache process. Create a postdrome section in your migraine journal. Include all your symptoms, how long each one lasts, and what, if anything, eases them. You and your doctor can look for patterns to help you prepare for the next migraine hangover. 

The best way to stop migraine hangovers is to prevent migraines themselves. Stick to healthy habits like regular sleep and meal schedules, and talk to your doctor about whether preventive migraine medications might be right for you. Pain relievers like ibuprofen or naproxen might help with postdrome head or neck pain. , but taking certain medications too often tcould lead to another headache.