There are many, simple nonpharmaceutical treatments that you can begin at home at the first sign of an impending migraine. While they won't stop migraine pain completely, they can provide some relief while you wait for medication to take effect and can ease the discomfort of any breakthrough pain. They also have the benefit of being inexpensive and side-effect-free.

Rest is the simplest and most common of these pain-relief measures. An estimated 58 percent of all migraine attacks experienced by migraineurs between the ages of twenty and sixty-four result in some bed rest, and women spend an average of six hours in bed due to migraine compared to four and a half hours for men. The American Migraine Study found that roughly one-third of all migraineurs require bed rest during a migraine attack.

Retreating to a dark, restful place when head pain begins is almost instinctual for many migraineurs. Since a migraine causes light and sound sensitivity and is relieved by sleep, it makes sense to unplug the phone, dim the lights, and crawl under the covers until the attack passes. If you have odor sensitivities, banish any scented candles or air fresheners from the area.

Lying down provides some minor relief from the throbbing vascular headache of migraine, which is made worse by physical activity. If at all possible, try and withdraw from the outside stresses of work and other responsibilities. Read Chapter 10 for more important information on creating a restful migraine recovery environment.

Most migraineurs find that cold compresses, or packs, are more effective than heat packs in easing head pain. Although there is no published research on the topic, this may be because cold reduces inflammation. There are many cold packs on the market targeted specifically for migraine pain relief.

A cold pack can be as simple as a washcloth soaked in cold water. Cold compresses filled with gel material hug the face closely, retain cold, and may be more comfortable than an ice pack on sensitive skin. There are also commercially available cold gel patches that adhere to the forehead and can be useful in soothing migraine head pain.