Unlike regular headaches, menstrual migraines are driven by hormone shifts and often come with more, longer-lasting pain. While prescription medications are an option, many people prefer to use natural menstrual migraine treatment at home to manage their pain.
What Are Menstrual Migraines?
Menstrual migraines are headaches that occur specifically around your menstrual cycle – typically two days before your period starts or during the first few days of bleeding. They can be more intense than regular migraines and often last longer. Menstrual migraines are closely tied to hormonal shifts, particularly the drop in estrogen that happens right before your period begins.
Common causes and worsening triggers include:
- A sudden drop in estrogen levels
- Natural hormone fluctuations during the menstrual cycle
- Birth control or hormone replacement therapy
- Skipping or delaying meals
- Poor sleep patterns during your period
- Stress or emotional tension
- Bright lights or loud noises
- Dehydration
- Caffeine withdrawal
- Lack of sleep
- Certain foods like aged cheese or processed meats
- Alcohol
The Best At-Home Menstrual Migraine Treatments
You do not have to suffer in silence or rely solely on medication. These at-home treatments can help soothe the pain, support your body and give you some peace of mind.
CEFALY Connected
If you experience frequent migraines and want a drug-free, clinically backed solution, the Connected device from CEFALY is worth exploring. This FDA-cleared, wearable device is designed for migraine prevention and acute treatment. It delivers mild electrical impulses through an electrode placed on the forehead, stimulating the trigeminal nerve involved in migraine attacks. A connected app lets you track your sessions and progress.
It can be a valuable part of your broader migraine management plan. Plus, a 90-day guarantee lets you try the device risk-free. Its noninvasive, at-home method makes CEFALY Connected an appealing option for those seeking consistent relief.
Magnesium Supplements
Magnesium supplements are often researched and recommended for migraine prevention, especially menstrual migraines. Studies suggest that women with hormone-related migraines often have lower magnesium levels.
Start by taking the recommended amount of magnesium glycinate or citrate daily about seven to 10 days before your period and continue through the first few days of bleeding. This mineral helps regulate blood vessel function, reduce muscle tension and ease nervous system excitability – all key factors in migraine prevention. If you prefer to get magnesium through food, load up on leafy greens, nuts, seeds or some dark chocolate.
Essential Oils
Essential oils may not be a cure-all, but they can offer quick relief when applied properly. Peppermint oil contains menthol, which has a cooling effect and can help relax the muscles around your head and neck. Lavender oil is another popular choice thanks to its calming and anti-inflammatory properties.
Mix a few drops of essential oil with a carrier oil like coconut or jojoba. Massage it gently into your temples, forehead or the back of your neck. You can also use a diffuser to inhale the aroma and relax. This is a simple and soothing home menstrual migraine treatment that many people swear by.
Cold Compress
A cold compress is a quick and drug-free way to reduce pain. The cold helps constrict blood vessels and dulls pain. It also numbs the area slightly, giving your brain a break from pounding sensations.
Place an ice pack or a bag of frozen peas on your forehead or the base of your skull for a few minutes. You can repeat this several times a day as needed. It is best to use it at the onset of a migraine or during its peak when the pain feels intense.
Caffeine in Moderation
A small amount of caffeine can ease migraine pain in the early stages. It is even an active ingredient in some over-the-counter migraine medications. Caffeine constricts blood vessels and boosts the absorption of painkillers like ibuprofen.
However, too much caffeine can make things worse. Stick to one small cup of coffee or black tea. If you consume caffeine regularly, avoid quitting cold turkey, as withdrawal can trigger headaches.
Yoga and Gentle Movement
While exercise might sound impossible during a migraine, gentle movement can help prevent migraines when done regularly. Yoga, pilates, stretching and light walks can reduce stress and improve blood flow.
Certain yoga poses – like child’s pose, a seated forward fold or laying on your back with your legs against the wall – can relieve tension in the shoulders, neck and head. Practicing for 15-20 minutes a few times a week may lead to fewer and less severe migraines. Incorporating gentle movement into your routine is a sustainable and accessible menstrual migraine treatment at home.
Herbal Teas
Herbal teas like ginger, feverfew and chamomile have been used for headache relief. Ginger tea has anti-inflammatory effects and may help with migraine-related nausea, while feverfew has been studied for its potential to prevent and reduce migraine attacks. Chamomile can help you relax and sleep better, which is key to migraine management.
Try sipping on a warm herbal tea at the first sign of a migraine or as a calming bedtime ritual during your menstrual cycle. Pair it with a few squares of dark chocolate as a nighttime treat.
Hydration
Dehydration is a common but overlooked migraine trigger. During your period, hormone fluctuations can lead to fluid shifts in your body, making it even more important to stay on top of your water intake. Aim for at least eight to 10 cups of water a day — more if you are sweating or exercising. Consume electrolyte-rich drinks like coconut water if you feel especially drained. Even this small habit can make a difference.
Over-the-Counter Pain Relief
Sometimes, the simplest solutions are the most effective. Non-steroidal anti-inflammatory drugs (NSAIDs) like Advil or Aleve can help reduce migraine pain and inflammation. These work best when you take them at the first sign of a headache.
Some people find relief from menstrual migraines by taking NSAIDs preventively. In this case, you would start one or two days before your period begins and continue taking them for a few days into the cycle. However, you should always follow dosage guidelines to avoid stomach irritation and speak to your doctor if you take other medications or experience unexpected side effects.
Warm Baths or Showers
While cold compresses help reduce head pain, warm water can soothe body tension and promote relaxation, especially if you also have menstrual cramps or body aches. Try soaking in a warm bath with Epsom salts, which contain magnesium sulfate. This can ease muscle soreness and help you unwind, potentially shortening the duration of your migraine. Even a warm shower in a dark, quiet bathroom can bring relief during an attack.
Acupressure
Acupressure is an ancient technique based on traditional Chinese medicine. It involves applying pressure to specific points on the body to relieve pain and tension.
One well-known pressure point for headache relief is L14 (or Hegu) which is located between your thumb and index finger. Gently press and massage this area for a few minutes on each hand. Some people report reduced migraine intensity with this simple at-home method.
Sleep Hygiene
Hormonal migraines often strike when your body is already overwhelmed or off-balance. Prioritizing quality sleep is one of the most effective long-term strategies for migraine prevention. Keep your bedroom cool, quiet and dark, and try going to bed and waking up at the same time every day.
Limited screen time one hour before bed and avoiding caffeine after noon is also recommended. Poor sleep habits can make menstrual migraines worse, so creating a healthy routine is a valuable menstrual migraine treatment at home.
Tracking and Managing Symptoms
One of the most powerful tools in managing menstrual migraines is tracking your symptoms. By identifying patterns in your cycle, triggers and how your body responds to different treatments, you can take a more proactive and personalized approach to relief.
Start by using a migraine journal or a tracking app. Whenever relevant, jot down the following:
- The date and time your migraine starts and ends
- Where you are in your menstrual cycle
- Your pain level
- Any aura or warning signs like light sensitivity, vision changes, nausea or mood shifts
- What you ate and drank
- How much sleep you got
- Your stress level
- Any treatments you used and how well they worked
Over time, this data can help you spot patterns and better understand what is triggering your migraines, whether it is a drop in estrogen, skipped meals, dehydration or poor sleep. It also helps you time your at-home remedies – like magnesium or essential oils – for maximum effectiveness.
Plus, if you do seek medical help, having detailed records makes it easier for your doctor to recommend targeted treatments or preventive strategies to suit your body’s needs.
Tackle Your Monthly Migraines
Everybody and every body is different and so is every migraine. What works for one person might not work for another. The key is building a toolkit of strategies you can rely on when your cycle hits. Try these at-home menstrual migraine treatment methods to see what works best for you.
