Tips For New Mothers To Manage Migraine Headache

Becoming a mother is a life-changing experience filled with joy and challenges. But along with sleepless nights and round-the-clock care for a newborn, many new mums may find themselves battling migraine headaches.

Hormonal shifts, disrupted sleep, stress, and changes in routine can all trigger migraine attacks during the postpartum period. While it can feel overwhelming, understanding your triggers and taking small, effective steps can help you manage migraine pain while caring for your baby.

Also Read: What’s The Average Duration Of A Migraine Attack? Expert Answers It For You

Understand The Postpartum Migraine Triggers

Postpartum headaches are common, affecting 30-40% of women in the first six weeks postpartum, with migraine recurrence being a significant factor, according to a 2011 study published in The Journal of Headache and Pain.

After childbirth, oestrogen levels drop sharply, which can increase the frequency of migraines. Add to this the irregular sleep schedule, dehydration, skipped meals, and emotional stress, and it’s easy to see why headaches flare up.

How To Manage Postpartum Migraine Headaches

Here are some of the simple yet practical steps to reduce and manage migraine headaches in new mothers:

Track your symptoms: Keeping a headache diary can help you identify specific triggers like certain foods, lack of sleep, or hormonal fluctuations.

Maintain a gentle routine: Even if your day revolves around your baby’s needs, try to keep regular mealtimes and hydration breaks to avoid sudden blood sugar drops.

Prioritise rest and sleep: Lack of quality sleep is one of the strongest migraine triggers. Though newborn care rarely allows for long hours of uninterrupted rest, small adjustments can make a big difference.

Sleep when the baby sleeps: Even 20–30 minute naps can help reduce fatigue.

Share nighttime duties: If possible, ask your partner or a family member to help with night feeds so you can get a few solid hours of rest.

Create a calming bedtime routine: Dim lights, avoid screens, and practise deep breathing before bedtime to improve sleep quality.

Why Hydration And Nourishment Are Important

Breastfeeding mothers especially need more fluids and calories, and skipping meals or forgetting to drink water can trigger or worsen migraines.

The US Centers for Disease Control and Prevention (CDC) shares, "To be well-nourished, breastfeeding mothers need 340 to 400 more kilocalories (kcal) per day than the amount they consumed before pregnancy. This means approximately 2,000 to 2,800 kcal per day for breastfeeding women versus 1,600 to 2,400 kcal per day for moderately active women who are not pregnant and not breastfeeding."

So, what can you do?

Keep a water bottle nearby: Aim for at least 8–10 glasses of water a day.

Eat balanced meals: Include whole grains, fresh fruits, vegetables, and protein-rich foods to keep blood sugar stable.

Snack smartly: Healthy snacks like nuts, yoghurt, or fruit can prevent hunger-induced headaches.

Also Read: Signs Your Vision Problems Are A Migraine Attack

Safe Pain Relief Options

Before taking any medication, especially if you’re breastfeeding, consult your doctor. Some migraine medications are safe during breastfeeding, but it’s important to get medical guidance. Other home remedies you can try include:

Cold or warm compress: Applying a cold pack to the forehead or a warm compress to the neck can ease tension.

Gentle massage: Lightly massaging your temples or the base of your skull may relieve pressure.

Relaxation techniques: Deep breathing, mindfulness meditation, or guided imagery can reduce stress and help prevent migraine episodes.

When To Seek Emergency Care

While migraines are common, some postpartum headaches could signal serious conditions like preeclampsia or postpartum hypertension. Seek immediate medical help if you notice:

• Sudden, severe headaches
• Blurred vision or flashing lights
• High blood pressure or swelling

Conclusion

Migraines can be especially tough when you’re adjusting to life as a new mother, but with the right self-care strategies, you can reduce their frequency and intensity. Listen to your body, ask for help when needed, and remember that taking care of yourself is just as important as caring for your baby.