Migraine

• Try to sleep at the same time and get up at the same time every day. Avoid taking naps during the day.

• Keep a watch on what you eat & drink. Avoid caffeine, nicotine, and alcohol before bedtime they are stimulants and prevent sleep. Alcohol can cause waking in the night & interferes with sleep quality.

• Relax, meditate or breathe deeply in a quiet peaceful environment. Make the room comfortable; ensure it is dark and quiet. If the light is a problem, use a sleeping mask, if noise is a problem, try using earplugs.

• Exercise regularly and try different methods of relaxation like yoga or meditation. Warm-up slowly, because sudden, intense exercise can cause headaches.

• Limit artificial light at night. Use low-wattage bulbs, cover windows, and electrical displays in the bedroom, turn off the TV, smartphone, and computer screens at least 1 hour before bed.

• Massage the painful areas. Apply gentle pressure to your scalp or temples. Lighten muscle tension with a shoulder or neck massage.

• Lavender oil can be either inhaled or applied topically. 2-4 drops for every 2-3 cups of boiling water are recommended when inhaling lavender-oil vapors as a headache treatment.

• Some headaches are caused by inflammation, which can be reduced by consuming omega-3 fatty adds found in fatty fish and flaxseed.

• Avoid skipping meals. Eat healthily and don’t go to bed on an empty stomach. Eat smaller meals throughout the day or be sure to eat at least 3 meals.

• Drink plenty of water. Staying hydrated can help prevent migraines.

• Keeping a headache diary will help you know about what triggers the migraines and what treatment is most effective.