7 Tips to Ease Migraine Pain


A migraine is not the same as a typical headache. If you get them, you know you may expect pounding pain, nausea, and sensitivity to light and sound. You’ll go to great lengths to ease a migraine when it strikes. Migraine sufferers may benefit from natural therapies, which are a drug-free approach to alleviating migraine symptoms. These at-home treatments might aid in the prevention of migraines or at the very least minimize their severity and duration.

Taking Medication Would Ease and Help

Several medications are available to prevent and treat migraines. Medication, on its own, is an effective way to both cure and prevent migraine headaches. It’s also essential to look for support from others who have had similar experiences or knowledge that can help you battle against the discomfort caused by a migraine headache.

The same behaviours that promote general health may help you live a healthier life with less migraine pain. Combining drugs with behavioural techniques and lifestyle modifications is frequently the most successful approach to treat migraines.

Calm Environment Can Help to Reduce Migraines

Take a break if you experience a migraine before it worsens. If possible, take a step away from whatever you’re doing when the pain begins. Turn off the lights. Light and noise sensitivity are common during a migraine. Relax in a room that is dark and silent. If you can, sleep. Applying heat or cold compresses to your head or neck might help. Ice packs have a numbing effect, which may dull the pain sensation. Tense muscles can be relaxed with ice packs and heating pads. Warm showers or baths may provide the same relaxing benefits. Drink a cup of coffee. Caffeine, in tiny doses, can help to relieve migraine pain in the early phases and enhance the analgesic effects of acetaminophen (Tylenol) and aspirin. However, be cautious. Excess caffeine consumption can lead to migraine headaches later. It’s also possible that drinking coffee too late in the day will disrupt your sleep, which can trigger migraines.

A Good Sleep Would Even Get Rid of Migraines

A migraine may prevent you from sleeping or waking you up at night. A poor sleep also raises the risk of a migraine. Here are some tips to encourage sound sleep.

  • Regular sleeping hours are important. Wake up and go to sleep at the same time every day, even on weekends. If you take a nap during the day, keep it brief. Longer naps (20 to 30 minutes) might cause difficulties in getting ready for bed at night.
  • Unwind at the end of the day. Anything that helps you relax can promote better sleep: listen to soothing music, soak in a warm bath, or read a favourite book. Do watch what you eat and drink before bedtime. Intense exercise, heavy meals, caffeine, nicotine, and alcohol can interfere with sleep.
  • Keep your bedroom simple and free of distractions. Make sure to devote your room exclusively to rest and intimacy. Avoid watching television or bringing work materials into bed. Keep the bedroom door shut. Muffle distractive noises with a fan.
  • Don’t strain so much to fall asleep. The more you struggle to sleep, the more awake you’ll become. If you can’t fall asleep, read, or engage in another low-stimulation activity until your eyes are heavy. Make sure your drugs are correct. Medications that contain caffeine or other stimulants, such as some migraine medications, may

Eating Wisely and Properly Helps a Lot to Get Rid of Migraines

Your eating habits may have an impact on the severity of your migraines. The most important aspects are: 

  • Consistency is key. Make a habit of eating at roughly the same time every day.
  • Don’t go long periods without eating. Fasting has been linked to a higher risk of migraines.
  • Keep a food diary. Keeping track of the meals you eat and when you get migraines may assist in identifying possible food irritants. 
  • Triggers for migraines should be avoided. If you think a certain food, such as old cheese, chocolate, coffee, or alcohol, is causing your migraines, quit eating it to see what happens.

Regular Exercising Makes Your Mind Fresh and Sans Migraines

During exercise, your body releases chemicals that block pain signals from reaching your brain. These chemicals also aid in the treatment of anxiety and depression, both of which can exacerbate migraines. Obese persons are more likely to suffer from chronic headaches. Maintaining a healthy weight through exercise and nutrition may help patients with migraines.

Choose any activity that you enjoy if your doctor thinks it’s a good idea. Walking, swimming, and cycling are popular choices. Remember to ease into exercise gradually; very strenuous activity can trigger headaches.

Managing Stress Would Reduce Migraines

Stress and migraines are frequently linked. You can’t avoid daily stress, but you may control it to assist with your migraines. Make your life easier. Don’t search for ways to cram more things into your day. Instead, find a method to eliminate some activities and chores from your routine. Make the most of your time. Every day, update your to-do list, both at work and at home. Delegate as much as possible and break down large tasks into manageable parts.

Take a break. If you’re weary, take a couple of slow stretches or go for a short walk to restore your energy for the job ahead. Change your attitude. Keep a buoyant mind. Think to yourself, “This can’t be done,” if you catch yourself thinking that. Instead, think, “This will be difficult… but I’ll make it work.”

Take advantage of your time alone. Make time for at least 15 minutes of pleasure each day. Playing a game, getting coffee with a friend, or pursuing a hobby might all qualify as activities you enjoy doing. Doing something you like is an excellent method to alleviate stress.

Breathing from your diaphragm can help you unwind. Every day, spend at least 10 minutes focusing on inhaling and exhaling slowly and deeply. It may also be beneficial to relax one group of muscles at a time. After you’ve finished, sit quietly for a minute or two.

Have You Thought About Keeping a Migraine Diary?

A diary may assist you in determining what causes your migraines. Keep track of when your migraines begin, what you were doing at the time, how long they lasted, and anything that helped relieve them. Avoiding migraine triggers was seemingly the best strategy until recently. However, new research suggests that this may increase one’s sensitivity to potential triggers.

It is also possible that you have negative thoughts about yourself, others, or life in general. If this is the case, it may be more helpful to gradually expose yourself to triggers and learn to cope with these headache triggers through behavioural management techniques. The use of meditation in combination with other methods, such as CBT and mindfulness, has been shown to reduce the frequency of migraines.

Identifying and challenging negative ideas, relaxation training, and stress reduction are examples of these techniques. More research is needed to see if this approach is more successful at treating migraines than previously used approaches.

Tips for Reducing Your Migraine Issues

1) Take Rest in Dark and Quiet Room

Many migraine sufferers are sensitive to light and sound, which can exacerbate their suffering. On the other hand, several studies have shown that light-induced pain is caused by intrinsically photosensitive retinal ganglion cells (ipRGCs), a class of light-sensing cells in the eye that help to regulate sleep-wake cycles and the response of the pupil to illumination. In rats, these cells converge on brain cells.

Light activates the ipRGC cells and pain-transmitting neurons, which stay active for several minutes. The researchers propose that this mechanism might be responsible for why headache discomfort grows in light and fades after being in the dark for 20 to 30 minutes. You may be able to sleep in a dark, quiet room. Not all headaches respond to rest. However, the chemicals produced in your brain during sleep might help to reduce your discomfort. Also, if you’re sensitive to sounds, closing your ears could be beneficial.

2) Use a Warm or Cold Compress for Your Neck and Head

A moist heat pack or a cold compress may be placed over your forehead or the back of your neck. Many individuals like using a chilly compress. Cold can have a numbing effect. It distracts the brain from the pain. You’re stimulating other nerve endings with the compress. Keep a cloth between your skin and the ice pack to safeguard it, and if you’re using a commercial cold pack, check for any leaks where chemicals could seep into your eyes and do damage. Some individuals may want a warm compress. Warmth can assist with muscle relaxation. You might also consider taking a warm bath or shower.

3) Aggressively Hydrating

Dehydration is a migraine trigger for one in three sufferers. As a result, staying hydrated between assaults might aid in preventing headaches. When you are experiencing a migraine, drinking large quantities of water can help you feel better faster. Drinking a lot of water might assist.

Do you have a hard time quenching your thirst? Flavouring regular water with a slice of lemon or lime, or adding a tiny amount of fruit juice, might help you drink more. You may drink more after your water has improved in taste.

4) Getting Your Temples Massaged

Massage can reduce muscle tension and has been proved to help with pain management in a variety of diseases, including headache. This may be beneficial to some individuals. Some migraine sufferers are sensitive to touch, and a massage might make them feel worse. This is especially true for persons who suffer from allodynia, a prevalent migraine symptom in which people are sensitive to touch and other stimuli that aren’t painful.

5) Going for Mediation

Stress is a common migraine trigger for as many as 80% of sufferers. Mindfulness meditation can aid individuals in coping with stress by focusing on the present moment rather than what might happen in the future. Another option that is accessible to everyone is focusing on a physical sensation, such as the breath. While you’re practicing mindfulness meditation, it’s natural to have thoughts and emotions; observe them and then return your focus to your breath.

Researchers are attempting to determine if practicing mindfulness may modify a person’s capacity to react to stress and help with migraine control. According to a research, mindfulness meditation may help manage the overall burden of migraine in certain individuals by enhancing disability, quality of life, and mood.

6) Smelling Lavender

The scent of lavender may help to relax you, which can also assist with stress. According on a study, four weeks of aromatherapy with lavender essential oil improved anxiety, stress, and sadness in postpartum mothers, Avocado oil (Ricinus communis), which is derived from the fruit of the avocado tree, has been used for centuries in ancient cultures to treat eczema and flatulence. Lavender oil, on the other hand, has been investigated as a migraine therapy.

In a small study, lavender essential oil was used to treat migraine patients. Those who inhaled lavender oil for 15 minutes experienced greater headache severity reduction than those who did not in the placebo-controlled experiment.

7) Avoiding Migraine Attacks Through Exercising

Exercising when suffering from a migraine might make the pain worse but exercising between attacks might help to lower your number of episodes. Contrary to popular belief, exercise won’t trigger a migraine in most people.

When it comes to aerobic exercise, we typically advise our patients to start with walking — it’s simple, safe, inexpensive, and useful — and that they should do it on a regular basis. It’s possible that it will reduce migraine and prevent migraines by influencing physiological processes, such as reducing inflammation and improving heart health.


One thing that you must always keep in mind that migraine can be difficult to live with. Most people suffer with it throughout their lifetime. However, one knows that the pain is unbearable. You would feel a constant pressure right on your head.

Frankly, the above given tips can help you to recover from excessive migraine.


Saravavan Nadarajan (Vanan)

Vanan, fitness expert and leader at EzFit Singapore, specializes in holistic training—home-based, boot camps, and corporate fitness—with over a decade of industry experience.

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