Migraines are severe headaches that typically last hours or days and tend to occur on one side of your head, with symptoms including nausea, vomiting, numbness and light or sound sensitivity. They are sometimes called cluster headaches.
Finding relief can be challenging when living with migraine symptoms, but starting by identifying and avoiding triggers will likely provide relief.
1. Get plenty of sleep.
One of the best ways to relieve migraine pain is through adequate rest. To do this effectively, it’s essential that you establish a regular sleep schedule and adhere to it, even on weekends.
An established sleeping pattern helps regulate the natural rhythms of your body and makes falling asleep easier, as well as helping you wake up at the same time each morning.
Sleep can be hard when living with migraines, yet it remains essential.
Insomnia, or being unable to fall or stay asleep, is one of the main sleep issues experienced by people living with migraine. It interferes with daytime functions and may lead to fatigue, poor concentration and motivation loss.
2. Stay hydrated.
Staying hydrated is essential to health in general, but especially so for those living with migraines.
Hydration helps your body regulate body temperature, fight infections and ensure proper organ functioning. Furthermore, it improves sleep quality and cognition.
Drinking enough water every day depends on factors like your sex, age, weight, activity level and weather conditions. Your optimal water consumption needs will vary based on these considerations.
Make it your goal to drink at least four cups of water every day; more may be required depending on physical exertion or exposure to hot temperatures.
Avoid beverages that act as diuretics, like coffee and alcohol, which can increase urine output and cause dehydration. Also try limiting intake of high-sugar drinks like sports beverages.
3. Stay away from your triggers.
One of the best ways to combat migraines is avoiding potential triggers, which could include certain foods, alcohol and additives. Weather changes, barometric pressure changes and changes in menstrual cycles could all play a part.
If a food, drink or additive triggers migraine headaches for you, try cutting back or eliminating it for several weeks to see if that helps to relieve them.
Make sure that you’re drinking enough fluids – failure to do so could result in dehydration, leading to headaches.
Stress is another potential trigger of migraines, but you can take steps to alleviate it through meditation, exercise, counseling or biofeedback. All are effective ways of helping lower your stress levels.
4. Try acupressure.
Acupressure — the practice of applying pressure to specific points on ears, hands, feet and other areas to relieve migraine pain — may provide some relief; however it should be remembered that this therapy should never be seen as a replacement for seeing a doctor first.
Acupressure is a traditional Chinese form of medicine that uses pressure to clear away obstructions to energy flow in the body, such as those which cause insomnia or menstrual cramps, with this form of therapy said to be an effective means of relieving these health conditions.
Acupressure can be performed by professionals such as an acupuncturist; however, you can do it on yourself with proper guidance and instruction. Although little research exists regarding its effects, acupressure can be safe and cost-effective option.
5. Take an over-the-counter pain reliever.
OTC pain relievers may provide relief from migraine’s throbbing and sensitivity. While often taken in combination with other medicines, OTC painkillers can also be taken alone as needed.
These medications include acetaminophen, aspirin and nonsteroidal anti-inflammatory drugs (NSAIDs). All three help reduce inflammation which contributes to headache pain.
Your ideal OTC medication depends on the symptoms you are experiencing; some find relief with acetaminophen while for others ibuprofen is often the more suitable solution.
Overuse of OTC medications can be dangerous; only take them when instructed and no more than once every few hours. Overdoing can cause stomach irritations and other side effects that are unpleasant.