Waking up with a migraine attack is one of the worst ways to start the day.
You're not even out of bed yet, and you're already trying to figure out how you're going to function.
Over the years, I've developed a few small things I like to do when I wake up with an attack. None of them require much energy, and it's okay if I don't get to all of them.
I simply pay attention to what I need that morning and start there.
Here are a few things that help me.
1. I have my water and my coffee
I start with water because I know I feel better when I'm hydrated, especially after not drinking through the night.
And yes, I still have my coffee.
Because I regularly drink coffee, suddenly skipping it can make my attack worse. Because caffeine is part of my normal routine, I don't automatically cut it out just because I woke up with a migraine attack.
The bigger point is to stick with what your body is accustomed to rather than making a bunch of changes during an attack.
2. I reach for my Blue Bliss Jelly Mask
One of my favorite things to reach for when I wake up with a migraine attack is my Blue Bliss Jelly Mask.
I'll put it on while I'm still resting and let the cooling sensation do its thing. I keep mine in the refrigerator for an extra cooling boost, and it feels wonderful.
I find the cold especially comforting when my head feels heavy, warm, or uncomfortable.
It's also one of those things I can use without having to do much of anything, which is exactly what I want when I've just woken up with a migraine attack.
2. I add an ice cap for extra cold therapy
If I feel like I need more cooling, I'll add my ice cap.
The combination of the cold jelly mask and ice cap gives me what I think of as my ultimate cold therapy setup.
I don't necessarily use both every time. It depends on how I'm feeling that morning.
But when I want that extra cooling sensation, this is one of my favorite combinations.
4. I do a few minutes of very gentle movement
I'm not talking about a workout or even a real stretching routine.
Just very small movements.
I'll gently arch my back, move my head a little from side to side, and make small, comfortable movements through my neck and upper body.
That's it.
I keep everything slow and gentle, and if something doesn't feel good, I stop.
5. I give my neck and shoulders some attention
I tend to carry a lot of tension in my neck and shoulders, especially when I'm dealing with a migraine attack.
I'll gently rub my shoulders and the sides and back of my neck for a few minutes.
One of my favorite things to use for this is our Minty Mellow Balm. I like to massage it into my neck and shoulders. Here's some background on how magnesium, the star ingredient of our balm, can help with migraine and muscle tension.
It's a small ritual, but sometimes those small things are exactly what I need in the morning.
6. I give myself a little time before jumping into the day
I try not to go immediately from “I have a migraine attack” to “Okay, what do I need to do today?”
If I can, I'll give myself a little time to see how I'm feeling before jumping into emails, getting everyone ready, or looking at my schedule.
I know this alone may not make the attack disappear! I'm just giving myself a little space before adding everything else to the equation.
7. I make my first few decisions very simple
When I wake up with a migraine attack, I don't want to make a hundred decisions.
So I try to keep the morning simple.
What am I going to eat?
What do I absolutely need to do?
What can wait?
Do I need to change my plans?
I try to answer those questions one at a time instead of thinking about everything at once.
And if I need to change the plan, I do.
A Few Other Things You Can Try
Everyone's migraine is different, so what feels good during an attack can vary from person to person.
A few other low-effort things you might experiment with include:
Try a warm or cool shower.
Some people find temperature changes soothing during an attack. Pay attention to what feels better for you.
Try slow breathing.
Take a few slow, comfortable breaths and consciously relax your jaw, shoulders, and hands. You don't need a complicated breathing exercise.
Eat something if you can.
If you haven't eaten in a while and food sounds tolerable, a simple meal or snack may be worth trying. Skipping meals can be a migraine trigger for some people. It's definitely one for me.
Keep your morning routine predictable.
If there are things you normally do that feel good and don't require much effort, keeping them consistent can be easier than trying something completely new during an attack.
Give yourself permission to go back to bed (if your schedule allows).
Sometimes your body really does need more rest. If you can sleep, you don't have to force yourself to start the day just because the clock says you should.
When You Wake Up With a Migraine Attack
For me, the goal isn't to have a perfect morning routine.
It's to find a few small things that feel good and are easy enough to do when I don't feel my best.
Water. Coffee. Cold therapy. Gentle movement. A little neck and shoulder massage.
Nothing complicated.
And I don't do everything every time. I simply listen to what I need that morning and go from there.
Because when you wake up with a migraine attack, sometimes the best place to start is with one small thing that makes you feel a little more comfortable.
