DAILY HABITS & PREVENTION
Lifestyle
Migraine brains are highly sensitive to change, which makes daily routine a genuine clinical factor in prevention. The principle underlying almost every recommendation below is consistency.
Master Your Sleep Schedule
Poor sleep, too little sleep, or even too much sleep can trigger a migraine. A solid sleep-hygiene routine is one of the most effective changes you can make.
- Stick to a strict schedule. Go to bed and wake at the same time every day, including weekends. Sleeping in on a Saturday is a common cause of “weekend migraines.”
- Create a wind-down routine. Give your brain time to settle. Turn off harsh overhead lights and avoid screens for at least an hour before bed.
- Limit late-day caffeine and alcohol. Both disrupt sleep architecture, leaving you tired and vulnerable to an attack the next day.
Manage Stress and Tension
Stress is the most commonly reported migraine trigger. You cannot eliminate it entirely, but you can change how your body responds to it.
- Practise muscle relaxation. Progressive muscle relaxation can prevent the neck and shoulder tension that often triggers or worsens attacks.
- Consider behavioural therapy. Cognitive Behavioural Therapy (CBT) and biofeedback are medically recognised tools for managing chronic pain and lowering the body’s stress response.
- Pace yourself after high-stress periods. “Let-down migraines” strike not during a stressful event but immediately after it resolves. Build gentle transitions into your schedule after a demanding week.
Exercise Smartly
Regular activity aids prevention by releasing endorphins and reducing stress — but sudden or intense exertion can itself trigger an attack.
- Favour endurance and aerobic activity. Brisk walking, swimming, cycling, and light jogging build migraine resilience over time.
- Warm up properly. Never jump straight into intensity. Spend 10–15 minutes gradually raising your heart rate so blood vessels can adjust.
- Stay hydrated and fuelled. Drink water before, during, and after exercise, and never train on an empty stomach.
Control Your Environment
Migraine brains are often hypersensitive to sensory input. You cannot control the weather, but you can control your immediate surroundings.
- Manage lighting. Fluorescent lights, flickering screens, and glare are major triggers. Wear polarised sunglasses outdoors — even on cloudy days — and consider blue-light filtering if you work at a screen.
- Limit strong odours. Perfumes, cleaning chemicals, and strong cooking smells can activate the brain’s pain and nausea centres. Choose unscented personal and household products.
- Prepare a safe space. Designate a quiet, cool, dark room you can retreat to at the first sign of an attack.
General guidance only. If your migraines are frequent, worsening, or newly changed in pattern, speak to a healthcare professional.