Avoid daytime naps or limit them to 20 minutes.
When suffering from chronic migraine, the body often feels tired, and you might want to take a nap during the day to rest a bit. However, it’s important to understand that long naps, especially after lunch or in the evening, can interfere with a full night’s sleep. Poor nighttime sleep is one of the most common triggers for new migraine attacks. If you are truly very tired, it’s better to take a short rest—no longer than 15–20 minutes. This time is enough to recover a little without entering deep sleep phases, which make it difficult to wake up. For example, you can set a 20-minute timer, get comfortable on a couch, close your eyes, but avoid lying down in bed — this helps prevent falling into a full sleep cycle.
Don’t go to bed with an active mind.
When you lie down with a head full of thoughts, your brain continues working as if the day hasn’t ended. You can analyze your mistakes, plan for tomorrow, or even recall old situations that evoke emotions. Although your body is resting, your mind remains tense. This interferes with falling asleep, resulting in shallow and restless sleep. For people with chronic migraine, this can cause a new attack early in the morning. To avoid this, try calming your mind in the evening. Practice a simple routine: take a notebook and write down everything on your mind — plans for tomorrow, tasks you’re afraid to forget, or worries that trouble you. This literally frees your mind, making your thoughts less active. Calm evening rituals also help — a warm shower, dimmed lights, reading a book, or a few minutes of breathing exercises. The key is to signal your brain that the day is over, and it’s time to rest.
Avoid physical exercise late in the evening.
Physical activity is undoubtedly beneficial for overall health and can help reduce the frequency of migraines. However, it’s crucial to consider the timing of your workouts. Intense exercise late at night can have the opposite effect. After vigorous training, your body stays in an excited state: your body temperature rises, and stress hormones are activated. All this prevents your brain from shifting into rest mode. If you need to move a bit in the evening, choose gentle activities instead. For example, light yoga, stretching, or a slow walk relax your body, relieve tension, and gradually calm the nervous system.
Take medication when needed to improve well-being.
If you have chronic migraine, it’s important not to wait for the pain to “go away on its own” or to endure it just to be strong. At the first symptoms, when mild pressure in the temples, fatigue, nausea, or hypersensitivity to light first appear, you should take medications (for example Suminat, Cafergot, Imigran, Rizact). This might be a pain reliever, a specific migraine medication, or even preventive drugs that you take regularly as directed. Early intake of medication often allows you to stop the attack completely or significantly reduce its intensity. On the other hand, delaying treatment can cause the pain to escalate fully, making the medication less effective afterward.
Perform self-massage for your shoulders.
When dealing with chronic migraine, it’s important to pay attention not only to the headache itself but also to what’s happening with your body overall. Often, during or before an attack, muscles in the neck, shoulders, and upper back become tense. This tension can not only worsen the pain but also cause it. To reduce tension and relax the muscles, regularly performing self-massage on your shoulders is very helpful. You can do this anytime — in the evening before bed, after work, or even during a break. Simply place one hand on the opposite shoulder and gently knead the muscles using circular motions with your fingers or the edge of your palm. Gradually move from the shoulder toward the base of your neck and shoulder blades. Try to imagine the muscles softening and the tension easing with each movement. Even 5–7 minutes of such massage can significantly relieve discomfort.