How to get rid of a migraine at home

Migraines can strike at the worst times - whether you’re working from home on a deadline, juggling the chaos of parenting, or simply trying to unwind in front of the TV. The pain, sensitivity to light, and brain fog can make even simple tasks feel impossible. When a migraine hits, fast relief becomes the top priority.

While not every remedy works for everyone, these home remedies are some of the most effective for easing symptoms and helping you get back on track with your day.

Apply a cold compress

Using a cold compress on your forehead, neck, or temples, and moving to a cooler environment may help reduce the severity of a migraine attack¹.

Use the cold compress for 15-20 minutes at a time, then take a 15 minute break before reapplying. Always ensure a cold pack is wrapped in a tea towel to avoid damaging your skin.

S'hydrater

Dehydration can trigger or worsen migraines². Sip cold water slowly as rapid drinking can upset your stomach or cause brain freeze.

You can also try drinking coconut water or an electrolyte drink if you’ve been sweating a lot or having trouble eating. Aim to stay consistently hydrated throughout the day to prevent migraines from getting worse or coming back.

Rest in a dark, quiet room

Light and noise are major migraine triggers³. Resting in a dark, quiet room as soon as a migraine starts may help ease symptoms.

Try:

• Closing any curtains or blinds, switching off electronics, and resting your head.

• Using an eye mask and earplugs for added comfort.

Even 20-30 minutes of rest in a peaceful environment could significantly reduce pain.

Try deep breathing or relaxation techniques

Stress is one of the most common migraine triggers⁴. Adding relaxation into your daily routine may help prevent and relieve migraines.

Try:

• Deep breathing: inhale slowly for 4 seconds, hold for 4, and exhale for 4, and repeat.

• Gentle yoga or stretching: stretch your neck or shoulders to help remove tension.

Regular relaxation practice could lower stress hormones and improve overall migraine control.

Prendre des compléments alimentaires

Supplements including magnesium, vitamin B2 (riboflavin), coenzyme Q10, vitamin D, and omega-3 may help manage and prevent migraines by improving energy levels in brain cells, calming nerve activity, and reducing inflammation⁵.

You should take them daily for several months to determine if they are effective.

Try acupressure

Applying pressure to specific points on the body may promote relaxation, improve blood flow, and reduce muscle tension, which may lessen the intensity or frequency of migraine pain⁶.

Common pressure points for migraine relief are the head, face, arms, hands, and feet.

Limit screen time

Limiting screen time could help reduce migraines by preventing eye strain, bright light exposure, and overstimulation that can trigger or worsen headache pain^7.

If you really need to be viewing a screen, try turning down the brightness to help with light sensitivity.

Try herbal remedies

Some herbal remedies such as peppermint, ginger, and lavender oil, might help relieve migraine symptoms by relaxing muscles⁸, reducing inflammation⁹, and blocking pain signals¹⁰.

Try:

• Putting a few drops of diluted peppermint oil into a bath.

• Taking a ginger supplement or massaging diluted essential ginger oil into your temples.

• Adding a few drops of lavender oil into hot water and inhaling the vapour or massaging it into the skin.

Avoid food triggers

Avoiding common food triggers such as aged cheeses, processed meats, chocolate, alcohol, caffeine , artificial sweeteners, and pickled or fermented foods, may help prevent migraines from happening or worsening¹¹.

Triggers can vary from person to person, so keeping a food and symptom diary can help identify personal sensitivities.

Take non-steroidal anti-inflammatory drugs (NSAIDs)

Sometimes, combining natural remedies with medicine is the most effective approach for quick pain relief.

Common over-the-counter NSAIDs include:

• Ibuprofen.

• Aspirine.

For best results, take the medicine as soon as symptoms begin. Avoid frequent use - more than twice a week - as overuse can lead to rebound headaches.

Résumé

Migraines can be frustrating and debilitating, but relief is often within reach. Acting early, staying hydrated, resting in a dark room, and using simple remedies such as cold compresses or relaxation techniques could help you manage a migraine at home.

Everyone’s migraine triggers are different, so try a few strategies to see what works best for you, and keep track of patterns with a migraine trigger diary.

For more information on how to treat migraines, read our information leaflet called migraine treatment.

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Pour en savoir plus

1. Sprouse-Blum et al: Targeted Neck Cooling in the Treatment of the Migraine Patient

2. Korsha et al: Association of drinking water and migraine headache severity

3. Artemenko et al: Migraine and light: A narrative review

4. Stubberud et al: Is there a causal relationship between stress and migraine?

5. Hajhashemy et al: Practical supplements for prevention and management of migraine attacks

6. Hsieh LL et al: Effect of acupressure and trigger points in treating headache

7. Roy et al: Increased screen time and its association to migraine and tension-type headache

8. Sasannejad et al: Lavender essential oil in the treatment of migraine headache

9. Rondanelli et al: Clinical trials on pain lowering effect of ginger

10. Rafieian-Kopaei et al: Comparing the Effect of Intranasal Lidocaine 4% with Peppermint Essential Oil Drop 1.5% on Migraine Attacks

11. Hindiyeh et al: The Role of Diet and Nutrition in Migraine Triggers and Treatment