Lifestyle Modifications for Migraine Management

Sleep Hygiene

• Maintain consistent sleep schedule
• Aim for 7-9 hours nightly
• Create dark, quiet sleeping environment
• Avoid screens 1 hour before bedtime

Dietary Considerations

Regular Meals

• Eat at consistent times
• Don't skip meals
• Maintain stable blood sugar

Common Triggers to Monitor

• Caffeine intake
• Alcohol, especially red wine
• Aged cheeses
• Processed foods
• MSG-containing products

Stress Management

• Practice regular relaxation techniques
• Progressive muscle relaxation
• Deep breathing exercises
• Mindfulness meditation
• Regular exercise (30 minutes daily)

Environmental Factors

Light Management

• Use FL-41 tinted glasses when needed
• Install anti-glare screens
• Adjust lighting in work/home environment

Sound Control

• Use noise-canceling headphones
• Avoid loud environments
• Create quiet zones at home

Physical Activity

• Start with low-impact exercises
• Gradually increase intensity
• Include neck/shoulder stretches
• Regular aerobic activity

Hydration

• Drink 8-10 glasses of water daily
• Monitor urine color
• Increase intake during exercise
• Avoid dehydrating beverages

Record Keeping

• Maintain migraine diary
• Track triggers and patterns
• Document effectiveness of interventions
• Share data with healthcare provider