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10 Tips for Taming Migraine While Traveling

Coping with migraine attacks can put a serious damper on travel plans. Use this advice to reduce your risk and enjoy your trip.
10 Tips for Taming Migraine While Traveling
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Updated on January 24, 2025
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Whether you’re on a trip for business or pleasure, the last thing you want is a migraine attack.

“Travel may help alleviate or can exacerbate migraine,” says Alina Masters-Israilov, MD, a neurologist at Weill Cornell Medicine and NewYork-Presbyterian Hospital in New York City. “This often depends on your migraine triggers. For example, if stress is a common trigger, time away in a different setting may help reduce migraine attacks. My patients sometimes report feeling much better when traveling.”

For many people with migraine, though, traveling can mean changes in stable patterns of sleep, weather, and diet — all common migraine triggers. Even the sheer stress of getting to your final destination can bring on an attack; stress is a trigger for almost 70 percent of people with migraine, notes the American Migraine Foundation (AMF).

Here’s the good news: There’s a lot you can do to avoid migraine attacks while traveling — or cope if an attack happens.

“I often advise patients to have a plan they can enact if they have migraine when they’re away from home,” says Dr. Masters-Israilov. “This includes having effective medications on hand — their usual medication plus a rescue medication — as well as paying attention to lifestyle changes they might experience in a setting away from home. It’s also important to discuss any travel plans with your doctor so you can be most prepared.”

Take extra care to avoid known triggers and follow these tips to help make your trip (hopefully) pain-free.

1. Plan Ahead

Avoid the stress that can lead to migraine pain by organizing your itinerary and travel errands in advance, Masters-Israilov advises. Prepare your luggage at least a day ahead and leave plenty of time to get to your destination. The AMF also advises taking breaks along the way, especially if you are driving, and arranging for some downtime once you arrive wherever you’re going.

Make a list of everything you need to bring, so you don't forget anything and can quickly see if something's missing when you pack for your return. Download any apps you might need, too, such as an airline app, local transit app, or translation app.

Delegate tasks when you can — it may help you feel less anxious and overwhelmed by travel preparation. And if you’re traveling with friends, family, or colleagues, let your companions know about your migraine triggers beforehand.

Also remember to take precautions to lower your risk for viral infections. To avoid germs, you may want to wear a well-fitting mask in crowded areas and make sure you’re up to date on vaccinations.

2. Sleep Well

Disrupting your usual sleep pattern can make you more susceptible to migraine, so make every effort to maintain a consistent sleep schedule while you are away. Try to go to bed at the same time every night, aiming to get at least seven to eight hours of sleep.

“Melatonin used preventively may help if jet lag and sleep disruption is anticipated when traveling,” Masters-Israilov adds.

A well-timed power nap can also be helpful for addressing a sleep deficit while you’re traveling.

3. Eat Right

One of the best things about going to new places is indulging in the local cuisine, but if you know that certain foods — chocolate, cheese, red wine, citrus, soy sauce, sugar, artificial sweeteners — tend to worsen your migraine attacks, steer clear of them, Masters-Israilov notes.

Be mindful of how much coffee you are drinking (or not drinking). Increasing or decreasing your caffeine level can trigger migraine. Red wine and other types of alcohol can also bring on migraine attacks.

4. Drink Water

Approximately one-third of people with migraine say dehydration is a trigger for them, according to the AMF.

 Be sure to stay hydrated, especially if you’re flying. Airplane cabins have very low humidity, and flying can dehydrate you.

 Spending time in a hot climate and participating in a vigorous physical activity like hiking, skiing, or swimming can also affect your hydration needs. Carry a water bottle when possible.

5. Don't Overdo It

Whether you’re taking a business trip, going on vacation, or visiting family or friends, you may be tempted to fit in as much as possible, but too much activity, alcohol, and sweets can increase your risk of developing migraine, Masters-Israilov notes. Overdoing it can also affect your hydration level, sleep, exposure to viruses, and other factors that can increase migraine activity.

6. Be Prepared for Light, Heat, Noise, and Other Triggers

People who are susceptible to migraine attacks are usually sensitive to bright or flickering light, extreme heat, and strong odors. Do your best to avoid or minimize your exposure to such triggers.

Pack sunglasses, a sleeping mask, and earplugs.

7. Seek Smoke-Free Alternatives

Smoking and secondhand smoke can cause migraine and headaches.

 Smoking is still allowed in certain public and privately owned places in some states and overseas. This includes restaurants, bars, hotels, and offices.

 Ask for nonsmoking rooms, rental cars, and seats on trains and buses. Look for eating establishments that prohibit smoking, or choose a table in an outdoor area, where smoke will be less concentrated.

8. Be Mindful of Motion

People with migraine are more vulnerable to motion sickness, according to research.

 To avoid motion sickness while traveling, sit in the front of a car or bus, choose a window seat on trains and planes (preferably over the wings, to reduce the sensation of turbulence),

 stay hydrated, and talk to a healthcare professional about whether you should take medication for motion sickness, notes the CDC.

9. Be Prepared for a Change in Climate or Altitude

If you’re traveling far enough to experience a change in climate or an extreme change of weather, be aware that excessive heat, humidity, or changes in barometric pressure can cause migraine.

 Additionally, if you’re going to be deep-sea diving or skiing or snowboarding at high altitudes, you risk migraine. Talk with your doctor ahead of time to figure out the best ways to deal with climate or altitude differences.

10. Don’t Forget Your Medication

If you take any over-the-counter medications or you’ve been prescribed any drugs for migraine pain, be sure to take them with you on your trip, Masters-Israilov says. Keep a dose handy during any day excursions, in case you have an attack while you’re away from your toiletries, she adds.

If you’re flying, bring your medications in your carry-on bag so you’ll have them if your checked luggage is lost or delayed.

How to Cope With Migraine Attacks While Traveling

Even if you take every possible precaution, you may still have migraine attacks while traveling. If this happens, take time out to be by yourself and de-stress until you’re feeling better. Take your medication (acetaminophen or triptans) right away, drink water, and rest, advises the Migraine Trust. A nap may help end the attack; if you can find a dark, cool room, lie down.

In addition, here’s what to try if you’re in the following situations.

On a Plane While you can’t control the lights and sounds on an aircraft, and you likely can’t change your seat once you’ve boarded, using a sleeping mask and earplugs can help create a more restful, soothing environment.

In a Car If you’re driving, pull over immediately and treat your migraine. Don’t resume driving until the attack is over. Be sure that none of your medications will interfere with your ability to drive.

At a Hotel It’s possible that the scents (from detergents or cleansers) in a hotel room could trigger an attack.

 If these triggers affect you, consider packing your own pillowcase and an odor-neutralizing spray. Or try aromatherapy inhalers to block out the fragrance in the room.

 You might also try calling ahead to ask for a hypoallergenic room, if that’s an option.

The Takeaway

  • Planning and organizing in advance can significantly reduce travel-induced stress, a common migraine trigger. Prepare itineraries and run errands well before your departure.
  • Maintaining a consistent sleep schedule is crucial, as disrupting your sleeping pattern during travel can heighten your susceptibility to migraine attacks.
  • Before you go, identify your potential migraine triggers, like bright lights or certain foods, and have a management plan while traveling. Check with your doctor before your trip for personalized strategies.
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Mark Youssef, MD, MA, MFA

Medical Reviewer

Dr. Mark Youssef is currently a headache specialist with vast experience treating chronic migraine, along with other headache disorders such as cluster headache, post traumatic headache, and medication overuse headache. He is also a writer and publishes in medical and literary journals. He has been personally battling against chronic migraine for more than half of his life.

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Jen Laskey

Jen Laskey

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Jen Laskey is a writer, editor, and content strategist. She has worked on EverydayHealth.com in various capacities since its inception, and her writing has appeared in many major publications, including SAVEUR magazine, EatingWell magazine, NBC, TODAY, and Fodor's Travel guides. She has also served as the senior editorial director of Twill Health, leading editorial strategy and daily operations for Twill's health and mental health apps.

In addition to writing about health, mental health, and wellness, Laskey writes regularly about food, wine/spirits, travel, and the arts. She is the author of Jen’s Candy Jar: Artisanal Candy Recipes for Special Occasions and is the founding executive editor of the multi-award-winning wine & spirits online trade magazine SevenFifty Daily.

She holds bachelor’s and master’s degrees in writing from Bennington College and Columbia University.

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Resources
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