How to Avoid a Migraine When Traveling, According to Neurologists

Cheyenne Buckingham
·6 min read

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In a perfect world, every trip would be relaxing, inspiring, and maybe even a little adventurous. But it’s no secret that sometimes travel can be a big headache, both figuratively and literally. This is especially true for the estimated 39 million Americans who experience migraines. “The stress of travel, barometric pressure changes, weather changes, sleep disturbances, and increased stimulation from sound and light can be triggers for migraines,” says Dharti Dua, MD, a neurologist at The Ohio State University (OSU) Wexner Medical Center.

Lasting anywhere from a few hours to a few days, these intense headaches can seriously derail travel plans. Although you can’t always predict when an episode will make an appearance on your itinerary, there are a few steps you can take that may reduce the odds one will crop up. Here’s what neurologists say can help.

Select the right seat

People who deal with migraines tend to be ultra-sensitive to motion sickness, which is a catch-22 because motion sickness can trigger an attack. That’s why it’s essential to set yourself up for success, whether in a car or on an airplane. Pick the seat in the car that usually doesn’t make you feel nauseous or dizzy, recommends Kevin Weber, MD, a neurologist at The OSU Wexner Medical Center. For some travelers, looking at the road and scenery ahead from the passenger seat may be their best bet for having an enjoyable car ride. Others have to be the person who commits to all the driving. “If you have motion sensitivity while doing both, consider alternative methods of travel for long trips or stopping frequently for breaks,” Dr. Weber adds.

Flying can make some people queasy, especially when there’s unexpected turbulence. If you can choose your seat assignment before departure, Dr. Dua suggests picking one near the wings, which tends to feel less rocky. If you can’t score those seats, take a preventive over-the-counter motion sickness medication before takeoff.

Choose your bevvies wisely

Whether aboard a cruise ship or on land at a swanky city bar, it can be tempting to enjoy a few rounds to get into vacation mode. But booze—and sugar, which is abundant in mixed drinks—can leave you parched, and dehydration is a common migraine trigger. To prevent an alcohol-induced headache, it’s wise to either abstain entirely or avoid drinks that are likely to be problematic, including sweet cocktails and red wine. Varietals like Merlot and Shiraz are made by fermenting grapes and their skin, which contains high levels of flavonoids and histamines. These compounds disrupt your body’s ability to metabolize alcohol and dilate blood vessels, which can cause a headache that sets off a migraine, explains Rena Sukhdeo Singh, MD, a neurologist at the University of Maryland Shore Medical Center at Easton. White wine, on the other hand, tends to be easier on the body. Since the grape skins are removed before the fermentation process, they have lower levels of compounds that are apt to leave your head pounding.

Whatever you decide to drink, it’s always wise to pair it with a glass of water and sip throughout the day to stay hydrated—a piece of vacation advice you should take to heart beyond the bar. “Some travelers may try to avoid fluids so they don’t have to stop their road trip or use an unfamiliar bathroom,” Dr. Singh says. But it’s best to get ahead of a potential headache by drinking at least eight glasses of water daily, she says.

Maintain your usual sleep schedule

Travel isn’t always conducive to a good night’s rest. Maybe waking up early to catch a train or flight cuts into your shut-eye, or being in a new time zone leaves you feeling exhausted. Whatever the reason, research shows that sleep schedule changes—whether that means getting fewer or more hours than usual—can increase the odds of a migraine attack. Thankfully, there are some things you can do to get ahead of potential issues.

If you’re flying to a new time zone, Emad Estemalik, MD, a neurologist at the Cleveland Clinic, recommends adapting ASAP. For instance, if you’re taking a late afternoon or night flight and are landing at your destination by the morning, you’ll want to prioritize sleep on the plane. That way, when you land, you can get your body clock adjusted to your new schedule. Earplugs, a comfy neck pillow, and an eye mask can help you doze off if you usually struggle. However, if you know you don’t sleep well on planes no matter what, consider skipping the red-eye altogether. Depending on the time zone you’re traveling to, sleeping in your own bed before taking a midday flight may help you start your trip on a more positive note.

Related: How to Sleep on a Plane—Even If You're in the Middle Seat

Once you’re at your destination, Dr. Singh suggests getting at least six to eight hours of consecutive shut-eye each night, especially if that’s what you typically do at home. If it’s hard for you to sleep well while you’re away, consider popping a melatonin, doing a bedtime meditation, or even treating yourself to a massage one night, she says. All of these things can help you unwind and sleep more soundly.

Take your migraine medications preventively

Due to the changes in barometric pressure, it’s not unusual for flights to trigger migraines, Dr. Estemalik says. That’s why he encourages his patient to take their migraine rescue medication right before flying. If you don’t have a prescription, you can take an over-the-counter pain reliever such as Tylenol or Excedrin to curb an attack. The same preventive advice applies when heading to a high-elevation destination. “A lot of people will have to take something if they’re going skiing up in the Colorado mountains because of the high altitude,” he explains.

Of course, if you feel a migraine coming on—no matter where you are—Dr. Singh recommends taking one of these options to prevent it from getting any worse. “After you do this, try to rest and hydrate,” she says.

Try to relax

About 70 percent of people with migraines say that stress is their main trigger. Although you may be gearing up for a restful trip, getting there can be, well, a lot. That’s why Dr. Singh suggests finding ways to destress while traveling, such as doing light stretches, deep breathing, or listening to something calming. A meditation app like Calm can guide you through all three grounding techniques. Additionally, Dr. Estemalik advises drinking no more than 200 milligrams of caffeine (about two cups of drip coffee) on travel days. The stimulant can prolong feelings of stress and, in turn, cause a potential migraine.

Originally Appeared on Condé Nast Traveler

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