Holiday Travel Hacks: Tips for a Smooth, Pain-Free Journey

SOOTHIE HOODIE
Dec 4, 2025
3 min read

The holidays are supposed to be a time of joy, family, and relaxation — but for many living with migraines, traveling to see loved ones can feel like an uphill battle against a storm brewing inside their head.

Long lines, delays, and crowded airports? Recipe for a migraine attack. But don’t let migraines steal your holiday cheer.

Here’s a deep dive into smart, practical tips that help you travel and stay migraine-free.

1. Take Strategic Breaks — Your Migraine’s Worst Enemy

Whether you’re road-tripping or flying, travel stress is a prime migraine trigger.

Members of the Move Against Migraine community swear by scheduling downtime as soon as they arrive.

Think naps, quiet time, or just chilling away from the chaos of crowds and chatty relatives.

On the road? Pull over every hour to stretch and reset. Deep breathing or quick meditation sessions can be your secret weapons.
Long car rides? Frequent stops help prevent vertigo and headache buildup.

2. Prioritize Sleep Like a Pro

Holiday frenzy often throws sleep out the window — and that’s a migraine magnet.

Bring a neck pillow, earplugs, and an eye mask to help you catch some zzz’s on the go. Some swear by white noise apps to drown out engine hum or airplane drone.

Once you reach your destination, stick to your usual sleep schedule as much as possible.

Can’t sleep? Don’t stress — try calming activities like reading or yoga until tiredness kicks in.

3. Pack a Migraine Emergency Kit (Because Murphy’s Law Exists)

Imagine your luggage gets lost — but your migraine meds are safe and sound in your carry-on. That’s the power of a well-packed migraine kit.

Include:

All medications + refills
Hydrating fluids & water bottle
Healthy snacks (think granola bars or baby food pouches)
Peppermint essential oils for brain fog relief
Eye mask & earplugs
A hat for sun protection
Sickness bag (because, well, just in case)
Soothie Hoodie — our cozy migraine relief cap to soothe and cool your head anywhere

4. Sunglasses Aren’t Just Fashion Statements

Light sensitivity is a hallmark of migraines. When traveling, choose seats away from windows or close window shades.

And yes, sunglasses or tinted glasses can block harsh sunlight and annoying artificial lights indoors.

Bonus: They make you look cool while protecting your brain.

5. Practice Radical Self-Kindness

Holiday plans are rarely migraine-friendly.

If your body says “enough,” listen up.

It’s okay to stop driving early, skip an event, or adjust your schedule. This isn’t quitting — it’s smart self-care.

Why Does Travel Trigger Migraines?

Stress: Travel jitters, fear of flying, delays — all spike your stress levels.
Routine Disruption: Waking early, skipped meals, or time zone changes upset your migraine-prone brain.
Environmental Changes: Bright lights, air pressure shifts (hello, airplane cabins!), and dehydration can ignite an attack.

Bonus Tips for Flying

Always keep medication in your carry-on.
Stay hydrated — water is your best friend.
Avoid alcohol and sugary drinks that dry you out.
Use relaxation apps or breathing exercises to ease flight anxiety.

When Migraine Hits On Holiday

Don’t push through. Take your medication immediately, hydrate, and retreat to a cool, dark room if possible. A quick nap can sometimes reset the attack.

Migraines may try to steal your holiday spotlight, but with these strategies, you’re set to reclaim your trip — pain-free and stress-light.