Migraine is a medical condition that affects more than 1 billion people worldwide. Although migraine is generally associated with throbbing headaches, there are several other symptoms of migraine disorders. These include nausea, vomiting, vision disturbances, tingling or numbness, and sensitivity to light, sound, or smell. These symptoms can be debilitating and have a significant impact on well-being.

Thankfully, there are several options for relieving migraine symptoms, many of which you can use on your own without a doctor’s prescription. In this article, we will explore some of the most popular lifestyle changes and home remedies for migraine.

1. Prepare for a Migraine Attack

In many cases, preparing in advance can lessen the severity of your migraine attacks (or prevent them). According to Mayo Clinic, when you first feel an attack is coming on, take a break and find a quiet spot. Then try the following steps:

Create a Dark, Quiet Environment

Turn off the lights and minimize noise, as migraines often cause extreme sensitivity to light and sound.

Several MyMigraineTeam members have discussed the benefits of darkness and quiet in easing their migraine symptoms. “After several good days, I woke with tightness around my head ... stayed in a dark room and it is easing gradually,” one member wrote.

Another said, “I feel like I need to sleep or sit in a dark, quiet room when having headaches.”

Consider Hot or Cold Therapy

Cold compresses have a numbing effect, which may dull headache pain, while hot compresses help calm muscle tension. Taking a warm bath or shower can have a similar effect.

Consume a Small Amount of Caffeine

Caffeine can help relieve a migraine attack during its beginning stages. Caffeine can be a good complement to pain-relieving medications, such as acetaminophen (Tylenol). However, too much caffeine — three or more servings per day — can cause unwanted side effects, including caffeine-withdrawal headaches and disrupted sleep.

“Woke up with a migraine. … Caffeine seems to help,” one MyMigraineTeam member wrote.

2. Ask Your Doctor About Magnesium and Herbal Supplements

The mineral magnesium is commonly used to ward off migraine attacks. Magnesium oxide is taken as a pill, and the recommended daily dose for helping migraine is 400 to 600 milligrams. Be careful though, as some people experience diarrhea and stomach issues after taking magnesium. Only try a magnesium supplement after you have discussed it with your doctor because it might not be safe if you have certain health conditions.

Magnesium is also naturally available in certain foods:

• Nuts, including cashews, almonds, peanuts, and Brazil nuts
• Whole-grain foods, like shredded wheat and brown rice
• Green leafy vegetables, like kale or spinach
• Various spices, including parsley, sage, rosemary, and thyme

Herbal supplements, such as butterbur and feverfew, may help reduce both the severity and frequency of migraine attacks. Note that they are not approved by the U.S. Food and Drug Administration (FDA) for treating migraine. However, according to the American Migraine Foundation, a daily 150-milligram dose of butterbur sustained over about three months may help lower the frequency of migraine headaches. However, butterbur is linked to serious liver toxicity. Thus, it’s not available in Europe, and many neurologists in the U.S. no longer prescribe it. Be sure to talk to your doctor before trying butterbur.

Feverfew has not been scientifically proven to prevent migraine, but it may help some people. However, feverfew has been found to increase your risk of bleeding, and it should not be used during pregnancy or with certain medications.

As always, talk to your doctor before starting new natural remedies or herbal supplements for your migraine headaches. While supplements can offer some benefits, it’s important to ensure they don’t interact with any other medications or make other health conditions worse. Take extra caution if you’re pregnant or planning to conceive.

3. Make Sure You Get Enough Sleep

Migraine attacks can both cause and be caused by lack of sleep. Although getting the best possible sleep can be difficult, sleep is important for someone living with migraine. “I have a mild migraine — didn’t sleep well, which can impact me,” one MyMigraineTeam member wrote.

“Lack of sleep can be a trigger,” wrote another.

Below are tips on how to sleep better if you want to avoid having a migraine or if you have one already.

Exercise Sleep Hygiene

“Sleep hygiene” means practicing good sleeping habits. Here are some of the most important:

• Minimize distractions in the bedroom — especially electronic devices such as your TV or phone.
• Follow a sleeping schedule. Try to go to sleep and wake up at the same time every day, including on weekends.
• Keep your bedroom temperature cool.
• Avoid bright lights. Use dim lights at least 30 minutes before going to sleep.
• Reserve your bedroom for sleep and romance only. Do other activities in a different room.
• Take time to relax at the end of the day. Avoid intense activity or exercise routines in the evening. Engage in calming activities, such as listening to soothing music or reading a book.
• Avoid eating too close to bedtime, as digestion may keep your body awake. Avoid caffeine, alcohol, and nicotine — especially before bed.

Take It Easy

If you can’t fall asleep once you’re in bed, don’t force it. Get out of bed and do a quiet activity, such as reading a book, until you feel drowsy again.

Track Your Medications

If you’re taking medications for any health condition, check to make sure they do not contain caffeine or other stimulants, which can disrupt your sleep. Talk to your doctor about potential adjustments to your medication if you think they prevent your ability to get a good night’s sleep. Taking certain medications in the morning or in the evening can help your sleep cycle.

4. Look for Migraine Triggers in Your Diet

Your eating habits might have an impact on your migraine. Using a migraine diary to track which foods trigger or worsen your migraine symptoms can help you learn what to avoid. Some common triggers for migraine flare-ups include:

• Alcohol, particularly red wine
• Chocolate
• Processed meats
• Cheese and yogurt

According to Mayo Clinic, other healthy eating habits for people with migraine include dining at specific mealtimes and observing the same routine each day. Not skipping meals is also important.

5. Add in Some Exercise

Regular exercise has many benefits for people with migraine. Importantly, exercise triggers the release of chemicals in the brain that block pain signals. Exercise is also known to help with anxiety and depression, both of which can make migraine symptoms worse.

When starting out, choose light exercises that will not leave you overtired, such as easy cycling, swimming, or walking. Intense exercise can actually have the opposite effect and trigger migraine attacks. Your doctor can help you figure out the safest and most effective exercise routine, while considering any other underlying conditions and your migraine history.

6. Explore Meditation

Meditation and mindfulness practices may provide migraine relief. One small study found that people with migraine who practiced mindfulness-based stress reduction techniques that included meditation and yoga had 1.4 fewer migraine headaches per month than those who received standard treatments.

Here is a short guided meditation you can try.

7. Try Over-the-Counter Pain Relievers

Over-the-counter painkillers that include caffeine, aspirin, and acetaminophen — such as Excedrin Migraine — are thought to work by altering the body’s sensation of pain. However, they are usually only effective in relieving mild migraine pain. Be sure to talk to your doctor about which over-the-counter medications are best for your migraine symptoms.

Find Your Team

MyMigraineTeam is the social network for people living with migraines and their loved ones. On MyMigraineTeam, more than 82,000 members come together to ask questions, give advice, and share their stories with others who understand life with migraine.

What tips or tricks do you have to ease migraine attacks? Share your experience in the comments below, or start a conversation by posting on your Activities page.