5 Ways To Help Manage Migraines

For many people living with migraines, life can feel like a series of disruptions. Plans are canceled, work is put on pause, and the simplest tasks—like sitting in a well-lit room—can become impossible. But while migraines may seem to strike at random, one thing I’ve learned from working with patients is that they’re often more predictable than they appear.

In fact, triggers like dehydration, missed meals, poor sleep, and stress are common culprits. The good news? Each of these is something you can address through small, consistent changes to your daily routine. These adjustments aren’t about perfection or overhauling your life—they’re about creating habits that support your body and make migraines less likely to disrupt your day.

Here’s how to build a migraine-friendly routine.

Stay hydrated and eat consistently

One of the simplest ways to manage migraines is also one of the most overlooked: hydration and regular meals. Skipping meals or letting yourself get dehydrated can destabilize your system, making you more susceptible to an attack.

Start by aiming for at least eight glasses of water a day and eating on a predictable schedule to maintain steady blood sugar levels. And keep in mind that certain foods—like aged cheeses, red wine, and those containing MSG—can also be triggers for some people. Keeping a food and headache journal can help you identify any patterns unique to you.

Improve sleep quality

Sleep disruptions are one of the most common migraine triggers, and even small adjustments in your sleep habits can significantly reduce the frequency of migraines.

Establish a regular sleep schedule by going to bed and waking up at the same time every day—even on weekends. Create a calming pre-sleep routine that might include light stretching, journaling, or reading. And avoid screens in the hour before bed as the blue light can interfere with your body’s natural ability to wind down.

Manage stress

Stress doesn’t just trigger migraines—it can exacerbate them. While it’s impossible to eliminate stress, you can learn to manage it in a way that minimizes its impact.

Mindfulness-based practices, like meditation or breathing exercises, can help you reset your nervous system and stay more grounded. Apps like Calm or Insight Timer offer guided meditations that fit easily into even the busiest schedules. Start with just five minutes of mindful breathing to begin reaping the benefits.

Another overlooked tool is pacing. Instead of trying to power through everything on your to-do list, break tasks into smaller steps and take regular breaks. This helps balance productivity with self-care, reducing the risk of stress building up unchecked.

Choose low-impact exercise

Exercise is often recommended for its stress-relieving and mood-boosting benefits, but for people with migraines, intensity matters. High-impact workouts can sometimes act as triggers, so it’s important to find activities that work for your body.

Gentle options like yoga, swimming, or walking are great ways to move without overexerting yourself. The goal is to incorporate exercise in a way that feels good and doesn’t add to your discomfort, so create a routine that works with your body.

Stay consistent

Migraines thrive on unpredictability, so building a consistent routine can make a big difference. Start with small, manageable changes, like drinking water first thing in the morning or creating a calming bedtime ritual. These small, consistent changes won’t eliminate migraines entirely, but they can reduce their severity and give you back a sense of control.

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