What Helps Headaches and Migraine at Home?

Short Answer

During a migraine attack, most people feel better lying down in a dark, quiet room and drinking plenty of fluids. A pain reliever should be taken as soon as the pain starts; for tension-type headache, relaxation and regular sleep also help. According to NICE, using pain relievers on 10–15 or more days a month for longer than 3 months can make the pain persistent. For a headache that starts suddenly and very severely, or that comes with fever and neck stiffness or difficulty speaking, call 112 (the emergency number in Türkiye).

Tension-type or migraine?

The NICE headache guideline distinguishes the two common types as follows:

Feature	Tension-type headache	Migraine
Location	On both sides of the head	On one or both sides
Quality	Tightening, pressing	Throbbing
Severity	Mild–moderate	Moderate–severe
Daily activities	Do not make the pain worse	Make the pain worse; the person stops what they are doing
Accompanying symptoms	Usually none	Sensitivity to light and sound, nausea, vomiting
Duration	30 minutes to several days	4–72 hours in adults

Some migraine attacks are preceded by an aura. An aura can be flashes of light, zigzag lines, loss of vision, numbness or difficulty speaking. According to NICE, an aura develops over at least 5 minutes, lasts 5–60 minutes and resolves completely. We explain how aura symptoms are distinguished from a stroke in our migraine aura or stroke guide.

What helps at home?

The steps below are non-drug, safe and evidence-based. You can try them in order:

1. Act early. The NHS recommends that, if a pain reliever is to be used, it be taken as soon as the pain starts.
2. Lie down in a dark room. According to the NHS, sleeping or lying down in a dark room brings relief during a migraine attack.
3. Drink fluids. Drink plenty of water; especially if you have vomited, start with small sips.
4. If you have neck pain, apply heat or cold. The NHS recommends a warm or cold compress for neck pain in tension-type headache.
5. Relax. Exercise, yoga, massage and relaxation exercises can help with tension-type pain.
6. Limit caffeine and alcohol. Cutting down on tea, coffee and cola can reduce how often headaches occur.
7. Keep to your routine. Do not skip meals, get enough sleep and manage your stress.

Pain reliever rules

For tension-type headache, NICE recommends acetaminophen (paracetamol), aspirin or an NSAID (anti-inflammatory pain reliever, e.g. ibuprofen). In migraine, these drugs can also be tried on their own. Drugs designed for migraine (triptans) are used with a prescription.

For safe use:

• Do not exceed the dose on the package leaflet. According to the NHS, the upper limit of acetaminophen for an adult in 24 hours is 8 tablets of 500 mg (4 grams).
• If you weigh less than 50 kg, a lower dose may be needed. According to the NHS, too much acetaminophen can damage the liver. If you have taken more than the dose on the leaflet, go to the emergency department without waiting or call 114 (Türkiye's National Poison Information Center), even if you feel well.
• Do not take the same active ingredient twice. Cold medicines may also contain acetaminophen; read the boxes.
• Do not take two NSAIDs together. According to the NHS, taking ibuprofen together with aspirin or naproxen increases the risk of stomach ulcers.
• Ask a doctor or pharmacist first if you have: pregnancy, a history of stomach ulcers, asthma, heart, kidney or liver disease, use of blood thinners, or a previous stroke.
• Avoid pain relievers containing opioids. NICE does not recommend opioids for treating tension-type headache and migraine.

Headache caused by medication (medication-overuse headache)

Taking pain relievers frequently can increase headaches over time. The International Classification of Headache Disorders (ICHD-3) calls this medication-overuse headache. The diagnosis requires headache on at least 15 days a month and regular medication use for more than 3 months.

According to NICE, this condition should be considered if the following limits have been exceeded for 3 months or longer:

• Acetaminophen, aspirin or NSAIDs: 15 or more days a month.
• Triptans, opioids, ergots and combination pain relievers: 10 or more days a month.

According to ICHD-3, pain relievers containing caffeine also count as combination pain relievers. This means the 10-days-a-month limit applies to them as well.

The Turkish Ministry of Health's Migraine Clinical Protocol sets a more cautious target. It recommends not exceeding 15 tablets a month for simple pain relievers and NSAIDs. If you are exceeding these limits, make a plan with your doctor instead of cutting down the medication on your own. NICE notes that when the medication is stopped, the pain may increase for a short time at first and then decrease.

How to keep a trigger diary

NICE recommends keeping a headache diary for at least 8 weeks. Write the following in the diary:

• The day, duration and severity (0–10) of the pain.
• Accompanying symptoms: nausea, sensitivity to light, aura.
• All medications you take, including over-the-counter ones.
• Possible triggers: sleep, meals, stress, weather changes.
• Its relationship to the menstrual cycle.

The Ministry of Health protocol lists common triggers as follows: hunger, lack of sleep, fatigue, alcohol, smoking and bright light. Weather changes, smells and the menstrual period are also on the list. Triggers vary from person to person. So instead of a general list of things to avoid, look at your own diary. For details, see our migraine triggers guide.

What should you not do?

• Do not take pain relievers every day. NICE's 10–15 days-a-month limits are given above.
• Do not give aspirin to a child under 16. NICE does not recommend aspirin in this age group because of the risk of Reye syndrome.
• Do not stop caffeine abruptly. According to ICHD-3, taking more than 200 mg of caffeine a day for more than 2 weeks and then stopping can cause a headache within 24 hours. This pain usually goes away within 7 days; cut down slowly.
• Do not use someone else's prescription migraine medication. Triptans are used with a prescription and after a doctor's evaluation.
• Do not skip meals, and do not sleep longer than usual. According to the NHS, both can make headaches worse.
• If you have migraine with aura, tell your doctor. NICE does not routinely recommend combined hormonal contraceptive methods for women who have migraine with aura. Do not stop the medication you use on your own; talk to your doctor.

What does the evidence say?

• Caffeine: A 2014 Cochrane systematic review found that adding at least 100 mg of caffeine to a pain reliever provides a small additional benefit. About 5–10 more people out of every 100 experienced good relief. However, with frequent use the risk of overuse remains.
• Acupuncture: NICE considers a course of up to 10 acupuncture sessions over 5–8 weeks an option for preventing chronic tension-type headache. In migraine, it can be considered when preventive drugs have not worked.
• Vitamin B2 (riboflavin): According to NICE, it may reduce the frequency and severity of migraine in some people. Consult your doctor before starting a supplement.
• Lifestyle: The Ministry of Health protocol considers regular sleep, nutrition, exercise and relaxation techniques the foundation of non-drug treatment. Cognitive behavioral therapy and biofeedback are also among the options.
• Blood tests: According to the same protocol, blood tests have no role in diagnosing migraine. The diagnosis is made from the history and examination.

In children and during pregnancy

In children: Aspirin is not given to those under 16. According to the NHS, in a child under 12 the following situations require same-day evaluation: pain that wakes them at night, pain on waking in the morning, or pain that gets steadily worse. Pain that worsens with coughing or bending over, vomiting and a squint also fall into this group.

During pregnancy: NICE recommends acetaminophen as the first option for a migraine attack in pregnancy. According to the NHS, ibuprofen should not be used in pregnancy unless a doctor or pharmacist recommends it. A new or different headache during pregnancy or soon after giving birth should be evaluated urgently. For details, see our headache in pregnancy guide.

In Türkiye

• How common is it? According to the Ministry of Health Migraine Clinical Protocol (2020), one in every 5 women and one in every 10 men in Türkiye has migraine.
• National protocol: The protocol was prepared with contributions from members of the Turkish Neurological Society Headache Study Group. It asks that medication overuse be considered in people with chronic migraine who use pain relievers on 10 or more days a month.
• Imaging: According to the protocol, if imaging is needed, the first choice is brain MRI. The doctor makes this decision after the examination; it is not needed for every headache.
• Carbon monoxide: According to the Ministry of Health poisoning guide, smoke from wood, coal and natural gas contains carbon monoxide. A faulty chimney and a poorly ventilated room increase the risk; severe headache and nausea are among the first symptoms.
• Swallowed medication: If a child has swallowed a pain reliever or too much medication has been taken, call 114, the National Poison Information Center. If there is drowsiness, vomiting or difficulty breathing, call 112.
• Appointment: You can get a neurology appointment through your family physician or via MHRS (Türkiye's central hospital appointment system).

Which doctor should you see?

• First step: Your family physician. Most tension-type headaches and migraines are managed in primary care.
• Neurology: For people whose attacks are frequent, interfere with daily activities despite treatment, or who use pain relievers often.
• Ophthalmology: If the pain comes with a red, painful eye and blurred vision (emergency).
• Obstetrics and gynecology: For migraine during pregnancy or migraine related to periods.
• Take with you: Your headache diary, the boxes of all the medications you use, and any previous test results.

We explain in detail which specialty is appropriate in our which doctor to see for headache guide.

When should you seek urgent care?

• For pain that starts suddenly and reaches its peak within 5 minutes, call 112.
• If there is difficulty speaking, weakness in an arm or leg, facial drooping or loss of vision, call 112.
• If high fever comes with neck stiffness, discomfort from light or a rash that does not fade when a glass is pressed on it, call 112.
• If there is confusion, excessive drowsiness or a seizure, call 112.
• For a headache that starts or worsens after a head injury in the past 3 months, go to the emergency department without waiting.
• If several people at home have headache and nausea at the same time, it may be carbon monoxide from a stove or water heater; leave the area and call 112.
• If the pain comes with a red, painful eye and blurred vision, go to the emergency department without waiting.
• If an aura lasts longer than 1 hour or a migraine attack lasts more than 72 hours, see a doctor the same day.
• For a headache that worsens with coughing, sneezing, bending over or exercise, or that comes with vomiting, see a doctor the same day.
• For a new headache starting after age 50, see a doctor the same day. If there is jaw pain while eating or tenderness of the scalp, this may be giant cell arteritis (temporal arteritis).
• If these symptoms are accompanied by blurred vision, double vision or loss of vision, go to the emergency department without waiting.
• If a new or different headache starts during pregnancy or after giving birth, see a doctor the same day.
• If a headache during pregnancy or after giving birth is accompanied by visual disturbance or sudden swelling of the face, hands or feet, go to the emergency department without waiting.

Related guides

• When is a headache an emergency?
• Migraine prevention guideline: who should receive preventive treatment?
• Migraine aura or stroke?
• Tension-type headache
• How to identify migraine triggers
• How to relieve nausea and vomiting
• Symptom Guides

What has changed? (October 2026)

• New guide: based on the June 2025 update of the NICE headache guideline and the ICHD-3 classification.
• The pain reliever limit and trigger list from the Ministry of Health Migraine Clinical Protocol were added.

Sources

• NICE. Headaches in over 12s: diagnosis and management (CG150). Last updated June 3, 2025. https://www.nice.org.uk/guidance/cg150/chapter/Recommendations (accessed October 7, 2026)
• International Headache Society. ICHD-3: 8.2 Medication-overuse headache; 8.2.5 Combination-analgesic-overuse headache; 8.3.1 Caffeine-withdrawal headache. 2018. https://ichd-3.org/8-headache-attributed-to-a-substance-or-its-withdrawal/8-2-medication-overuse-headache-moh/ and https://ichd-3.org/8-headache-attributed-to-a-substance-or-its-withdrawal/8-2-medication-overuse-headache-moh/8-2-5-combination-analgesic-overuse-headache/ and https://ichd-3.org/8-headache-attributed-to-a-substance-or-its-withdrawal/8-3-headache-attributed-to-substance-withdrawal/8-3-1-caffeine-withdrawal-headache/ (accessed October 7, 2026)
• T.C. Sağlık Bakanlığı, Sağlık Hizmetleri Genel Müdürlüğü. Migren Klinik Protokolü (Versiyon 1.0), Publication No 1173. 2020. https://ekutuphane.saglik.gov.tr/Home/GetDocument/586 (accessed October 7, 2026)
• T.C. Sağlık Bakanlığı. Birinci Basamağa Yönelik Zehirlenmeler Tanı ve Tedavi Rehberleri (Karbonmonoksit Zehirlenmesi; UZEM 114). 2007. https://hsgm.saglik.gov.tr/media/attachments/2025/07/03/zehirlenme-tani-ve-tedavi-rehberi.pdf (accessed October 7, 2026)
• Derry CJ, Derry S, Moore RA. Caffeine as an analgesic adjuvant for acute pain in adults. Cochrane Database Syst Rev 2014;(12):CD009281. https://doi.org/10.1002/14651858.CD009281.pub3 (accessed October 7, 2026)
• Ponte C et al. 2022 ACR/EULAR classification criteria for giant cell arteritis. Ann Rheum Dis 2022;81(12):1647-1653. https://doi.org/10.1136/ard-2022-223480 and Mackie SL et al. BSR guideline on diagnosis and treatment of giant cell arteritis. Rheumatology 2020;59(3):e1-e23. https://doi.org/10.1093/rheumatology/kez672 (accessed October 7, 2026)
• NHS. Migraine. Last reviewed March 10, 2026. https://www.nhs.uk/conditions/migraine/ (accessed October 7, 2026)
• NHS. Tension headaches. Last reviewed August 1, 2025. https://www.nhs.uk/conditions/tension-headaches/ (accessed October 7, 2026)
• NHS. Headaches. Last reviewed April 17, 2024. https://www.nhs.uk/conditions/headaches/ (accessed October 7, 2026)
• NHS. Paracetamol for adults (2026); Ibuprofen for adults (2025). https://www.nhs.uk/medicines/paracetamol-for-adults/how-and-when-to-take-paracetamol-for-adults/ and https://www.nhs.uk/medicines/ibuprofen-for-adults/ (accessed October 7, 2026)