Health

How to get rid of a migraine at home

November 3, 2025 • By GreatSeniorSavings

Migraines can strike at the most inconvenient times—whether you’re working from home on a deadline, managing the chaos of parenting, or simply trying to relax in front of the TV. The intense pain, sensitivity to light, and brain fog can make even the simplest tasks feel insurmountable. When a migraine hits, finding fast relief becomes the top priority.

While not every remedy works for everyone, several home remedies have proven effective in easing symptoms and helping you regain control of your day.

How to Get Rid of a Migraine

10 home remedies for getting rid of migraines.

Applying a cold compress to your forehead, neck, or temples, and moving to a cooler environment can significantly reduce the severity of a migraine attack¹. Use the cold compress for 15-20 minutes at a time, followed by a 15-minute break before reapplying. Always wrap a cold pack in a tea towel to protect your skin.

Dehydration can trigger or worsen migraines². Sip cold water slowly, as drinking too quickly can upset your stomach or cause brain freeze. Coconut water or an electrolyte drink can also be beneficial, especially if you’ve been sweating or having trouble eating. Aim to stay consistently hydrated throughout the day to prevent migraines from worsening or recurring.

Light and noise are significant migraine triggers³. Resting in a dark, quiet room as soon as a migraine starts may help alleviate symptoms.

Try:

Closing curtains or blinds, turning off electronics, and resting your head.
Using an eye mask and earplugs for added comfort.

Even 20-30 minutes of rest in a peaceful environment can significantly reduce pain.

Stress is one of the most common migraine triggers⁴. Incorporating relaxation techniques into your daily routine may help prevent and relieve migraines.

Try:

Deep breathing: Inhale slowly for 4 seconds, hold for 4, and exhale for 4, then repeat.
Gentle yoga or stretching: Focus on stretching your neck or shoulders to relieve tension.

Regular relaxation practice could lower stress hormones and improve overall migraine control.

Supplements such as magnesium, vitamin B2 (riboflavin), coenzyme Q10, vitamin D, and omega-3 may help manage and prevent migraines by enhancing energy levels in brain cells, calming nerve activity, and reducing inflammation⁵. It’s advisable to take these supplements daily for several months to assess their effectiveness.

Applying pressure to specific points on the body may promote relaxation, improve blood flow, and reduce muscle tension, potentially lessening the intensity or frequency of migraine pain⁶. Common pressure points for migraine relief include the head, face, arms, hands, and feet.

Limiting screen time can help reduce migraines by preventing eye strain, bright light exposure, and overstimulation that can trigger or worsen headache pain⁷. If screen time is necessary, consider reducing brightness to alleviate light sensitivity.

Some herbal remedies, such as peppermint, ginger, and lavender oil, may help relieve migraine symptoms by relaxing muscles⁸, reducing inflammation⁹, and blocking pain signals¹⁰.

Try:

Adding a few drops of diluted peppermint oil to a bath.
Taking a ginger supplement or massaging diluted ginger oil into your temples.
Inhaling the vapor of lavender oil added to hot water or massaging it into the skin.

Avoiding common food triggers such as aged cheeses, processed meats, chocolate, alcohol, caffeine, artificial sweeteners, and pickled or fermented foods may help prevent migraines from occurring or worsening¹¹. Since triggers can vary from person to person, keeping a food and symptom diary can help identify personal sensitivities.

Sometimes, combining natural remedies with medication is the most effective approach for quick pain relief.

Common over-the-counter NSAIDs include:

For optimal results, take medication as soon as symptoms begin. Avoid frequent use—more than twice a week—as overuse can lead to rebound headaches.

When to See a Doctor for Migraines

Dr. Katy Munro, GP and Senior Headache Specialist at the National Migraine Centre, advises seeking urgent medical attention if you experience any of the following:

Sudden, severe headache.
A new headache accompanied by fever, neck stiffness, or altered mental status.
Weakness, vision loss, or confusion.
A headache with a painful red eye and changes to your vision.
A headache following trauma, such as a fall.
A headache if you have a weak immune system, are pregnant, or have cancer.

Any of these symptoms could indicate a serious condition requiring emergency treatment.

“See a doctor if your migraine is not responding to treatment, is worsening over time, or lasts longer than 7 days,” she advises.

Migraines can be frustrating and debilitating, but relief is often within reach. Acting early, staying hydrated, resting in a dark room, and utilizing simple remedies such as cold compresses or relaxation techniques can help you manage a migraine at home.

Everyone’s migraine triggers are different, so experiment with various strategies to find what works best for you, and keep track of patterns with a migraine trigger diary.

For more information on how to treat migraines, read our information leaflet on migraine treatment.

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1. Sprouse-Blum et al: Targeted Neck Cooling in the Treatment of the Migraine Patient

2. Korsha et al: Association of Drinking Water and Migraine Headache Severity

3. Artemenko et al: Migraine and Light: A Narrative Review

4. Stubberud et al: Is There a Causal Relationship Between Stress and Migraine?

5. Hajhashemy et al: Practical Supplements for Prevention and Management of Migraine Attacks

6. Hsieh LL et al: Effect of Acupressure and Trigger Points in Treating Headache

7. Roy et al: Increased Screen Time and Its Association to Migraine and Tension-Type Headache

8. Sasannejad et al: Lavender Essential Oil in the Treatment of Migraine Headache

9. Rondanelli et al: Clinical Trials on Pain-Lowering Effect of Ginger

10. Rafieian-Kopaei et al: Comparing the Effect of Intranasal Lidocaine 4% with Peppermint Essential Oil Drop 1.5% on Migraine Attacks

11. Hindiyeh et al: The Role of Diet and Nutrition in Migraine Triggers and Treatment

While not every remedy works for everyone, several home remedies have proven effective in easing symptoms and helping you regain control of your day.

How to Get Rid of a Migraine

Light and noise are significant migraine triggers³. Resting in a dark, quiet room as soon as a migraine starts may help alleviate symptoms.

Try:

Closing curtains or blinds, turning off electronics, and resting your head.
Using an eye mask and earplugs for added comfort.

Even 20-30 minutes of rest in a peaceful environment can significantly reduce pain.

Stress is one of the most common migraine triggers⁴. Incorporating relaxation techniques into your daily routine may help prevent and relieve migraines.

Try:

Deep breathing: Inhale slowly for 4 seconds, hold for 4, and exhale for 4, then repeat.
Gentle yoga or stretching: Focus on stretching your neck or shoulders to relieve tension.

Regular relaxation practice could lower stress hormones and improve overall migraine control.

Some herbal remedies, such as peppermint, ginger, and lavender oil, may help relieve migraine symptoms by relaxing muscles⁸, reducing inflammation⁹, and blocking pain signals¹⁰.

Try:

Adding a few drops of diluted peppermint oil to a bath.
Taking a ginger supplement or massaging diluted ginger oil into your temples.
Inhaling the vapor of lavender oil added to hot water or massaging it into the skin.

Sometimes, combining natural remedies with medication is the most effective approach for quick pain relief.

Common over-the-counter NSAIDs include:

For optimal results, take medication as soon as symptoms begin. Avoid frequent use—more than twice a week—as overuse can lead to rebound headaches.

When to See a Doctor for Migraines

Dr. Katy Munro, GP and Senior Headache Specialist at the National Migraine Centre, advises seeking urgent medical attention if you experience any of the following:

Sudden, severe headache.
A new headache accompanied by fever, neck stiffness, or altered mental status.
Weakness, vision loss, or confusion.
A headache with a painful red eye and changes to your vision.
A headache following trauma, such as a fall.
A headache if you have a weak immune system, are pregnant, or have cancer.

Any of these symptoms could indicate a serious condition requiring emergency treatment.

“See a doctor if your migraine is not responding to treatment, is worsening over time, or lasts longer than 7 days,” she advises.

Everyone’s migraine triggers are different, so experiment with various strategies to find what works best for you, and keep track of patterns with a migraine trigger diary.

For more information on how to treat migraines, read our information leaflet on migraine treatment.