When a migraine hits, all you want is relief. That throbbing pain, the sensitivity to light, and the nausea can make even simple tasks feel impossible. If you're reading this while dealing with a migraine right now, you're looking for answers that actually work. The good news is that there are proven ways to reduce your pain and get back to feeling like yourself again.
Create Your Comfort Zone
Your surroundings can either help or hurt when you have a migraine. Start by making your space as comfortable as possible. Turn off bright lights or draw the curtains to create a dark room.
Noise can make migraine pain worse, so find the quietest spot in your home. If you can't escape household sounds, try earplugs or soft background noise like a fan. Some people find that gentle music helps, while others need complete silence. Pay attention to what works for you.
Stay Hydrated and Eat Smart
Dehydration makes migraines worse, but drinking water can be tricky when you feel nauseous. Take small sips throughout the day rather than trying to drink large amounts at once.
When it comes to food, keep it simple. Crackers, toast, or plain rice are gentle options that won't upset your stomach.
Breathing and Relaxation
Simple breathing exercises can help reduce the tension that makes migraines worse. Try breathing in slowly for four counts, holding for four counts, then breathing out for four counts. Focus on relaxing your jaw, shoulders, and the muscles around your eyes; these areas often hold tension during migraines.
Get the Help You Need
Don't try to power through a migraine alone. Let your family know what's happening so they can help with daily tasks like cooking, childcare, or work responsibilities. Having a plan in place before migraines happen makes everything easier when you're in pain.
Rest and Recovery
Sleep is often the best medicine for migraines. If you can, try to rest in your dark, quiet space. Many people find their migraines improve significantly after a good nap or a night's sleep. Your body does its best healing work when you're resting.
Try to get 7-9 hours of sleep between migraines. Going to bed and waking up at consistent times can help prevent future episodes.
When to Call for Help
If these strategies aren't working, or if your migraines are happening more often or feeling worse than usual, it's time to talk to a healthcare provider. They can help adjust your treatment plan or look for other causes that might be making your migraines harder to manage.
You don't have to suffer through migraines alone. Contact Solara Health today at 732-724-3070 to work with our team on finding the right treatment plan for your specific situation.
published: Aug. 29, 2025, 6:30 p.m.