A migraine is a severe, painful headache that is often preceded or accompanied by sensory warning signs such as flashes of light, blind spots, tingling in the arms and legs, nausea, vomiting, and increased sensitivity to light and sound. The excruciating pain that migraines bring can last for hours or even days.

Common migraine triggers include:

• Hormonal changes in women. Fluctuations in estrogen seem to trigger headaches in many women with known migraines.
• Foods. Aged cheeses, salty foods and processed foods may trigger migraines.
• Food additives.
• Drinks.
• Stress.
• Sensory stimuli.
• Changes in wake-sleep pattern.
• Physical factors

At the first sign of a migraine, retreat from your usual activities if possible.

• Turn off the lights. Migraines often increase sensitivity to light and sound. Relax in a dark, quiet room. Sleep if you can.
• Try temperature therapy. Apply hot or cold compresses to your head or neck. Ice packs have a numbing effect, which may dull the sensation of pain. Hot packs and heating pads can relax tense muscles; warm showers or baths may have a similar effect.
• Massage painful areas. Apply gentle pressure to your scalp or temples. Alleviate muscle tension with a shoulder or neck massage.
• Drink a caffeinated beverage. In small amounts, caffeine alone can relieve migraine pain in the early stages or enhance the pain-reducing effects of acetaminophen (Tylenol, others) and aspirin. Be careful, however. Drinking too much caffeine too often can lead to withdrawal headaches later on.

Sleep Well

At the first sign of a migraine, retreat from your usual activities if possible.

• Establish regular sleep hours. Wake up and go to bed at the same time every day - even on weekends. If you nap during the day, keep it short. Naps longer than 20 to 30 minutes may interfere with nighttime sleep.
• Unwind at the end of the day. Anything that helps you relax can promote better sleep: Listen to soothing music, soak in a warm bath or read a favorite book. But watch what you eat and drink before bedtime. Intense exercise, heavy meals, caffeine, nicotine and alcohol can interfere with sleep.
• Minimize distractions. Save your bedroom for sleep and intimacy. Don't watch television or take work materials to bed. Close your bedroom door. Use a fan to muffle distracting noises.
• Don't try to sleep.The harder you try to sleep, the more awake you'll feel. If you can't fall asleep, read or do another quiet activity until you become drowsy.
• Check your medications. Medications that contain caffeine or other stimulants - including some medications to treat migraines - may interfere with sleep.

Excercise Regularly

During physical activity, your body releases certain chemicals that block pain signals to your brain. These chemicals also help alleviate anxiety and depression, which can make migraines worse. If your doctor agrees, choose any exercise you enjoy. Walking, swimming and cycling are often good choices. But it's important to start slowly. Exercising too vigorously can trigger migraines.