Daily Habits That Help with Migraines

SOOTHIE HOODIE
Nov 7
3 min read

If you’ve ever had a migraine, you know it’s not just a headache.

It’s a full-body shutdown — light hurts, sound feels like thunder, and all you want is a dark, quiet cave to disappear into.

But here’s the good news: research from the Mayo Clinic and the American Migraine Foundation shows that simple lifestyle tweaks—when combined with your doctor’s treatment plan—can actually reduce the frequency and intensity of your migraine attacks.

It’s all about mastering your S.E.E.D.S. — Sleep, Exercise, Eat, Diary, and Stress.

😴 S is for Sleep: Your Brain’s Reset Button

Bad sleep and migraines are toxic twins. One messes with the other, creating a never-ending loop of pain and fatigue.

Quick fixes that help:

Stay consistent. Go to bed and wake up at the same time every day—even weekends.
Unplug early. Phones and screens can keep your brain wired. Turn them off 2 hours before bed.
Make your bed a “sleep-only zone.” If you can’t sleep, step out, read a bit, and return when you’re drowsy.

Consistency matters more than perfection. Whether you need 6 or 9 hours, just make it steady.

🏃‍♀️ E is for Exercise: The Natural Painkiller

For some people, intense workouts can trigger migraines—but moderate exercise can actually prevent them.

It boosts endorphins (your body’s natural painkillers) and eases tension.

Start small:

Go for a walk, do gentle yoga, or try water aerobics.
Aim for 30–50 minutes, 3–5 days a week.
Avoid sudden, high-intensity sessions if you’re just getting started.

Even gardening or dancing around the house counts. The point is to move—mindfully and consistently.

🍎 E is for Eat: Fuel, Don’t Fluctuate

Migraine brains love routine. Skipping meals or going too long without food can drop your blood sugar—and cue that throbbing pain.

Here’s how to stay steady:

Eat regular meals or 5–6 small ones a day.
Hydrate like it’s your job—8 glasses of water + electrolytes if needed.
Keep a food diary to spot patterns and potential triggers.
Common culprits? Aged cheese, red wine, processed meats, caffeine (too much or too little).

Fun fact: Craving chocolate doesn’t always mean it caused your migraine—it might be your body signaling that one’s on the way.

📔 D is for Diary: Know Your Triggers Like a Detective

Tracking your migraines can help your doctor tailor your treatment. It doesn’t have to be complicated—just try the “Stoplight Method”:

🟢 Green = mild pain, you still functioned
🟡 Yellow = moderate pain, some disruption
🔴 Red = disabling migraine day

Patterns will appear, and you’ll spot what’s helping—or hurting—faster than you think.

🌿 S is for Stress: Calm Your Mind, Calm Your Migraine

Stress is the ultimate migraine trigger. You can’t delete it, but you can manage it better.

Try this:

Simplify. Don’t cram your to-do list.
Breathe deeply. A few minutes of slow breathing can ease muscle tension.
Set a “news limit.” Too much scrolling fuels anxiety.
Do something joyful daily. A walk, a hobby, a chat with a friend—whatever fills your cup.

Apps like Calm or Headspace can guide you through relaxation or mindfulness exercises when stress spikes.

💡 Bonus Tip: Create Your Calm Zone

At the first sign of a migraine:

Step into a quiet, dark room.
Use a cold compress like the Soothie Hoodie for numbing relief, or switch to its warm therapy mode to relax tight muscles. It’s designed to soothe pressure points and help your brain chill—literally.
A small cup of caffeinated tea or coffee may help—but not too much! Overdoing caffeine can backfire later.