Flying with a migraine? 12 tips to help
Migraines are not wanted at the best of times, let alone when 10,000 feet up with no where to go and nothing to do but wait. For those who suffer from migraines, even the idea of travelling with one can cause stress. Luckily, there are things you can do to help lower your risk and manage symptoms until touch down.
- Prepare for calm – If stressful situations tend to trigger migraines for you, pre-empt this by preparing a few go-to relaxation techniques. These may be meditation, essential oils, stretching, walking or yoga. It can also help to inform your travelling partners of your experience, so they can handle some of the nitty gritty details or be the “clock watcher”.
- Consider your schedule – Sleep disruptions can be a major migraine trigger for some sufferers. So, while they may be cheaper, reconsider early morning or “red eye” flights. They could end up costing you more than the initial saving, in poor pre-departure sleep and early morning wake up.
- Restock medicines – Pack both your checked-in and hand luggage with the medication and prescriptions your doctor or Pharmacist has advised (they may talk to you about paracetamol, ibuprofen, triptans, anti-nausea medication and some altitude sickness medications). This will keep them close to you always, should you need them.
- Prioritise sleep – Stick to your regular bedtime prior to departure. Once you have arrived (particularly if you have crossed time zones) try to maintain as close to your normal sleep schedule as possible. This may mean missing some of the sightseeing on the first day of your trip – but that’s better than being shut down with a migraine attack, right?
- Black out – Migraine is essentially a sensory processing disorder in which the brain overreacts to sensory input. To help combat this and create a portable sensory deprivation experience, pack noise-cancelling earphones, ear plugs and an eye mask in your carry on. You may also find that a favourite scent helps you relax (roll-on, skin-friendly essential oils can be great for this).
- Say no to the flicks – Some chill out with a movie and snacks does sound ideal. However, those hours in front of an inflight TV screen (particularly when the cabin lights have been dimmed and the glow is more prominent) could disrupt your ability to rest or contribute to sensory overload.
- Drink plenty of water – Airplane cabins are famous for dry air, so it’s very important to keep well hydrated before, during and after your flight. Get around liquid limits by bringing a large drink bottle to the airport and fill up once past customs.
- Consider what you eat and drink – Some foods and drinks, such as cheeses, chocolate, processed food and alcohol, can trigger migraines. Help avoid this by eating regular, healthy snacks, choosing the airline’s lighter meal options and drinking plenty of water.
- Ask for help – Enlist the support of the flight attendants. You won’t be the first person they have seen having a migraine. They will be able to help make you as comfortable as possible by providing warm or cold compresses, pillows, blankets – and may even be able to find you a space to sit alone if the flight isn’t full.
- Take it slowly – Once you have arrived, take some time to breathe and mindfully move through the process of customs and finding your way to your accommodation.
- While away – Remember those great habits you made to help avoid migraines during your flight? Well, why stop there? To optimise your time away, keep good sleep hygiene and stock your day bag with medications, earphones, roll-on essential oils plus healthy snacks and water.
- Rescue plan – Whether mid-air or mid-vacation, if despite your best efforts you do get a migraine, treat with your recommended medication and go-to treatments at the first sign of symptoms, and enlist the help of others.