Home Blog Your Migraine Escape Plan: Tips to Break the Cycle

Your Migraine Escape Plan: Tips to Break the Cycle

Oct 27, 2023 -- Posted by : Dr.Harcourt

Migraines have the potential to drastically alter our lives. They can prevent us from enjoying a child's piano recital, participating in family gatherings, attending work, or even performing routine household chores. Wouldn't it be wonderful to have methods for self-managing these excruciating and often disabling headaches? Here are some alternatives to consider:

  1. RELAXATION THERAPY: Seek out a serene environment, dim the lights (as light sensitivity, known as photophobia, is a common migraine issue), minimize noise (due to "hyperacusis"), and if possible, take a rest. Pay attention to room temperature and utilize hot or cold compresses on the head and neck to alleviate tense muscles (heat) and reduce pain and swelling (cold). A warm shower or bath can produce similar beneficial effects.

  2. ENSURE A GOOD NIGHT'S SLEEP: Migraines can disrupt your ability to fall asleep, wake you during the night, and are often triggered by insufficient sleep. To enhance your sleep quality, follow these tips: a) Establish a consistent sleep schedule. Wake up and go to bed at the same times every day, even on weekends. b) Limit daytime naps to short durations (maximum 20-30 minutes). c) Unwind before bedtime—try soothing music, a warm bath, or reading a favorite book (avoid suspenseful movies). d) Avoid consuming excessive food or beverages before bedtime, as heavy meals, caffeine, nicotine, and alcohol can interfere with sleep. e) Refrain from intense exercise before bedtime (gentle stretching is acceptable). f) Minimize distractions in the bedroom, including televisions and work-related activities. Close the bedroom door and use a fan to mask distracting noises. g) If you take any medications, check for known side effects, as many contain caffeine or other stimulants that can disrupt sleep – even some medications used to treat migraines. Consult your doctor and pharmacist for guidance!

3. EAT WELL: Be consistent about when you eat and don’t skip meals (fasting increases the risk for migraine). Keep a food journal to figure out your migraine triggers and avoid foods that commonly trigger migraines like chocolate, aged cheeses, caffeine, and alcohol. Try eliminating these and see how you feel!

4. EXERCISE REGULARLY: This is MOST IMPORTANT for migraine management as it facilitates sleep cycles and stimulates the release of endorphins and enkephlins that help block pain. It also helps fight obesity, which is another risk factor for headaches.


So, if you are experiencing headaches  or migraines and type in pain management near me or chiropractor near me, you may find Coast Chiropractic Centers with Dr. Timothy Harcourt, me, comes up. 

You may wonder, “Do I need an MRI scan of my brain or neck.” Also, if you feel arm pain it may indicate things are getting worse and may indicate a bulge on the disc or worse yet a herniated disc in your neck.  Some people have a feeling of their “head aching.”

What type of headache is it to include tension headaches, cluster headaches, migraine headaches, sinus headaches, or toxic headaches? 

Regardless of the type, it can leave you feeling exhausted fatigued, nauseous, and even depressed. Some get severe headache pain behind the eyes.  Persistent or worsening pain intensity and/or frequency necessitates a visit to see a professional near you. 

Check out what the experts say about chiropractic care for headaches here:


Call me, Dr. Tim Harcourt, at (239) 278-3344 and mention this article for an awesome discounted first visit to include history, exam, and adjustment or Class IV high-intensity laser treatment.

At Coast Chiropractic Centers we look forward to providing relief to those suffering from any type of headache. Call me, Dr. Tim Harcourt, at Coast Chiropractic Centers at (239) 278-3344 or stop by if you’re in the area on your day off for a walk in visit and mention this article for an awesome discounted first visit to include history, exam, and adjustment or Class IV high-intensity laser treatment.

If you would like to avoid getting headaches in the first place or to take a proactive approach to your health and wellness nearby, our membership program called Club C may be just the thing for you with great cost savings, convenience, and even more importantly, a plan to get your health back and keep it.


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