Stop what you're doing and move to a quiet, dark space

The first thing to do when you feel a migraine coming on is to remove yourself from your current environment. Migraines get worse with light, sound, and movement, so find a room you can darken—close the blinds, turn off overhead lights, and silence your phone. If you're at work or somewhere public, step away even if it feels awkward. A migraine that progresses will cost you far more time than leaving early.

Lie down if you can. Your body uses energy to stay upright, and redirecting that energy toward pain relief matters. If you can't lie flat, recline at whatever angle is available. The goal is to reduce sensory input and let your body focus on managing the pain.

Key Takeaways

  • Move to a dark, quiet space and lie down as soon as you recognize a migraine starting, because light and sound make pain worse.
  • Take your migraine medication as soon as symptoms begin—waiting makes it harder for the drug to work.
  • Drink water and apply ice or heat to your head or neck, whichever feels better to you.
  • If you have frequent migraines, talk to your doctor about preventive medications that reduce how often they occur.
  • Keep a migraine diary to track what triggers yours, so you can avoid those situations when possible.

Take your medication at the first sign of pain

If your doctor has prescribed a migraine medication, take it as soon as you recognize the migraine is starting—not when the pain is at its worst. Migraine drugs work best in the early stages. Common medications include triptans (such as sumatriptan), which narrow blood vessels and reduce pain signals, or NSAIDs like ibuprofen or naproxen, which reduce inflammation. Some people use both together.

Timing matters more than you might think. A dose taken at the first twinge of pain has a much better chance of stopping the migraine or reducing it to a manageable level. If you wait until the pain is severe, the medication may still help but will take longer to work and may not work as completely.

If you don't have a prescription migraine medication yet and over-the-counter pain relievers aren't working, this is worth discussing with your doctor. They can determine whether a prescription medication would help you.

Drink water and use temperature to ease discomfort

Dehydration can trigger or worsen migraines, so drink water slowly and steadily. Don't chug a large amount at once, which can make nausea worse. Small sips over time are gentler on your stomach.

Temperature can also help. Some people find that ice on the back of the neck or forehead reduces pain; others prefer heat on the shoulders or neck. Try both and remember which one works for you. A cold compress, a heating pad, or even a warm shower can make a difference. There's no single right answer—your body will tell you what feels better.

Rest and avoid triggers while you recover

Once you've taken medication and positioned yourself in a dark, quiet space, the main thing left to do is rest. Sleep is one of the best migraine treatments your body has. If you can sleep, do it. Many people find that a few hours of sleep either stops the migraine or reduces it enough that they can function again.

While you're recovering, avoid things that commonly trigger migraines: strong smells, caffeine (unless you normally use it), skipped meals, or stressful situations. If you have identified personal triggers—certain foods, weather changes, or hormonal patterns—avoid those too during your recovery period.

Know when to seek medical care

Most migraines can be managed at home with medication and rest. However, contact your doctor or seek emergency care if any of these occur: the migraine is the worst pain you've ever felt, it's accompanied by fever, stiff neck, confusion, vision changes, difficulty speaking, or weakness on one side of your body, or it lasts longer than 72 hours even with medication.

These symptoms can indicate something other than a typical migraine and need medical evaluation. An emergency room can provide stronger medications given through an IV if your migraine is severe or not responding to your usual treatment.

Track your migraines to find patterns

After the migraine passes, write down when it happened, how long it lasted, what you were doing beforehand, what you ate that day, and whether you were stressed or sleep-deprived. Over time, patterns emerge. You might notice that migraines happen after you skip breakfast, or during certain times of your menstrual cycle, or when you're under deadline pressure.

Once you know your triggers, you can sometimes prevent migraines by avoiding those situations. If you get migraines frequently—more than four a month—bring your migraine diary to your doctor. They may recommend preventive medications that reduce how often migraines occur, rather than just treating them after they start.

Talk to your doctor about prevention if migraines are frequent

If you're having migraines more than a few times a month, prevention is worth exploring. Your doctor can prescribe medications taken daily that reduce migraine frequency and severity. These include certain blood pressure medications, antidepressants, anti-seizure drugs, or newer medications designed specifically for migraine prevention called monoclonal antibodies (such as erenumab).

Prevention medications work differently than the medications you take during a migraine. They don't stop an active migraine; instead, they change your brain's tendency to have migraines in the first place. It can take several weeks to see the benefit, and you may need to try more than one before finding what works for you.

Frequently Asked Questions

Can I drive or work while I have a migraine?

No. Migraines affect vision, concentration, and reaction time. If you're experiencing a migraine, you should not drive or operate machinery. If you're at work, leave if possible. Pushing through a migraine usually makes it worse and takes longer to recover from.

Is it okay to use migraine medication every day?

Using pain relief medication more than two or three days a week can lead to medication overuse headaches, where your body becomes dependent on the drug and headaches rebound when you don't take it. If you need migraine medication frequently, talk to your doctor about preventive medications instead.

What's the difference between a migraine and a regular headache?

Migraines typically involve throbbing pain on one side of the head, often with nausea, vomiting, or sensitivity to light and sound. Regular headaches are usually milder, affect both sides of the head, and don't come with those other symptoms. If you're unsure, your doctor can help you figure out what you're experiencing.

Can caffeine help or hurt a migraine?

If you normally drink caffeine, suddenly stopping can trigger a migraine. During a migraine, caffeine can sometimes help pain medication work better, but only if you regularly consume it. If you don't normally drink caffeine, don't start during a migraine—it may make things worse.

How long does a migraine usually last?

Untreated migraines typically last 4 to 72 hours. With medication taken early, many migraines resolve in a few hours. If yours consistently last longer than 72 hours, tell your doctor—this pattern may mean your current treatment isn't the best fit.