SMART Lifestyle Changes for Headaches

Making SMART lifestyle changes can reduce headache attacks and make medicines work better. These are key steps to managing headache disorders like migraine.

Sleep well

• Try to get 8.5 to 9 hours of sleep each night.  Avoid taking naps during the day. Deep nighttime sleep will allow the brain to reset and recharge overnight, making pain less likely to occur.

• Avoid using electronics 30-60 minutes before bed. Exposure to light can prevent the release of melatonin, the brain chemical that allows you to fall asleep.

Meals and fluids  

• Plan to eat something every 3 ½ hours, including a healthy breakfast. Skipping meals leaves your blood sugar low and your body tired, making you more likely to get a headache.

• Eat a healthy diet by working to substitute whole grains for white flour and fruits for sugar. Avoid packaged foods and fast food whenever possible.

• Aim for 8 glasses or 4 (16.9 oz.) water bottles a day. Many people do not drink enough and are dehydrated. If you are in pain, dehydration makes pain signals stronger.

Activity  

• Move for at least one hour each day. Exercise causes our body to release lots of anti-pain and anti-inflammatory signals. The benefits can be long lasting when done regularly. Exercise also promotes the release of chemicals in the body connected to happiness.

• Remember to walk fast, take the steps, or ride a bike whenever possible to release a burst of pain fighting, mood lifting chemicals.  

Relax  

• Learn relaxation strategies. Using deep breathing and other ways to relax can help reduce pain. It keeps your nervous system calm and happy. This also helps train your mind to handle pain better.

• Do not be afraid of the pain. Let the pain be an experience that provides opportunity for growth and strength. Know that it will stop in time, but do not let it stop you from life.

Triggers

• When you get a migraine, write down what may have triggered it.

• Any type of stress can make your nervous system sensitive to an attack. The stress can be physical (illness, injury, blood sugar changes, dehydration, weather, menstrual cycle or hormonal changes, eye strain, foods or food additives), mental (concentration), or emotional (positive or negative).

Reviewed July 2024 by Christina L. Szperka, MD, MSCE