Tips and Tricks for Handling Migraine Days

Tips and Tricks for Handling Migraine Days

You’re a little sleepier than usual. No matter how much water you drink, you find that you’re still thirsty. Even though you’ve had a good day, you still feel a little down. Next thing you know, you start seeing zig-zag lines in the corner of your vision and realize what’s happening: a migraine day is on the way.

The signs of an incoming migraine can bring their own sense of dread for migraine sufferers. It’s like staring down a tidal wave you don’t have the power to stop before it overtakes you. But even though we can’t always stop a migraine from arriving, we can do something about it when it’s here. Our tips and tricks for handling migraine days are here to help.


Physical and emotional strain are some of the most common triggers for migraines. So when you feel a migraine coming, your body may be trying to tell you that it needs to rest.


As a mom, you have a lot on your plate, and that can make falling asleep and staying asleep challenging, to say the least. If a poor sleep schedule is the source of your migraines, try these tips for getting back on track:

  • Go to bed and wake up at the same time every night.
  • Follow a routine for winding down before bed.
  • Avoid electronics one hour before bedtime.
  • Clean your room and replace your sheets.
  • Invest in blackout curtains.

Taking a nap is also a sure-fire trick for handling a migraine day. Taking a longer nap can help you get back on your feet during a migraine. However, if your goal is to “catch up” on sleep to prevent a migraine, stick to a twenty-minute nap so that you don’t throw off your sleep schedule.


Sometimes, falling asleep during the day is either not possible or not practical. Fortunately, simply taking the time to reduce mental strain can be restorative as well. Even if you can’t sleep, be intentional about taking a break from your routine to do something that relieves stress, such as light exercise, a hobby, deep breathing, or getting a massage. Remember: mental strain breeds physical stress, so taking some of the mental pressure off of yourself is healthy.

Watch Your Diet

Food can trigger your migraine in two different ways: not eating enough good foods or getting too many bad foods. Low-blood sugar levels and dehydration both trigger migraines, so sometimes, sitting down and eating a hearty meal will help your body rebound. However, avoid eating foods that trigger migraines. Everyone is different, but common food-related triggers include:

  • Chocolate
  • Soy
  • Acidic food like tomatoes, citrus, or vinegar
  • Food with additives
  • Nuts
  • Yeast

Note on Caffeine

Caffeine has an interesting relationship with migraines. On the one hand, caffeine is a known headache trigger. However, if you drink coffee regularly, missing your daily dose can trigger a headache too. In this case, drinking a cup of coffee may actually relieve migraine symptoms.