Practical strategies for sleep, exercise, stress, work, and relationships — the daily choices that shape how migraine affects your life.
Medication matters, but it is only part of the picture. The day-to-day choices you make — about sleep, food, movement, stress, and how you structure your work and relationships — often determine how much migraine affects your life, even more than which prescriptions you are on.
The strategies below are evidence-based and have helped many people reduce attack frequency and severity. They work best together, not in isolation.
Same bedtime and wake time every day, including weekends. Migraine brain does not appreciate variability.
Both too little and too much sleep can trigger attacks. Find your sweet spot and protect it.
Dim lights 1-2 hours before sleep. Avoid screens, large meals, alcohol, and intense exercise close to bedtime.
Sleep apnea, insomnia, and restless legs are more common in people with migraine and can worsen attacks. Treating them helps.
Studies show 30-40 minutes of moderate aerobic exercise 3x/week can reduce attack frequency as much as some preventive medications.
Some patients trigger attacks with intense exertion. Start with walking, swimming, or cycling at a comfortable pace.
Sudden bursts of intense activity are more triggering than gradual increases.
Especially during outdoor exercise. Dehydration is a common trigger.
Up to 50% of people with severe migraine have one or both. They share underlying biology and are treatable.
CBT specifically for headache has strong evidence for reducing attack frequency and disability.
Meditation and MBSR have evidence for reducing headache impact. Even 10 minutes daily helps.
Teach the body to reduce muscle tension and physiological arousal. Especially useful for children and adolescents.
Many patients get attacks on weekends or after stressful events. Schedule recovery time rather than going from 100% to 0% abruptly.
Skipped meals are a top trigger. Aim for 3 meals + 1-2 snacks at consistent times.
Most adults need 60-100 oz of fluid per day. More with exercise, heat, or altitude.
Use a diary. The most commonly reported are alcohol, aged cheeses, MSG, and artificial sweeteners — but they are not universal.
Caffeine helps some acute attacks but daily use creates a withdrawal trigger. Keep intake consistent if you use it.
Migraine can qualify as a disability under the ADA. Reasonable accommodations include flexible hours, light/dark work environments, and breaks for medication.
Most employers are more accommodating than patients expect. A short conversation about what you need (and what an attack looks like) helps.
What does an attack-day look like? Who covers responsibilities? Where is rescue medication? Plan ahead.
The boom-bust cycle of overdoing on good days and crashing on bad days is unsustainable. Consistent energy output is more effective.
Help family and friends understand what an attack looks like, what helps, and what does not.
Beyond your doctor: physical therapist, mental health provider, pharmacist, support group.
Other people with migraine get it in ways that healthy friends and family may not. Online and in-person groups can be lifelines.
Living with a chronic condition is hard. Celebrate small wins. Rest is not laziness.
If you have optimized sleep, diet, exercise, and stress — and you are still on standard preventives that are not fully working — TEMMA offers a different approach: a one-time, drug-free procedure that targets the underlying migraine pathway.
Learn About TEMMA