On the Move with Migraine: Essential Travel Tips

By Sara Berkowitz, Association of Migraine Disorders (AMD)

Traveling with migraine can be stressful, but with the right preparation, it doesn’t have to be overwhelming. Whether you’re heading out in the car for a weekend getaway or on a plane for a long-haul flight, planning ahead can make all the difference. In this blog, we will look at travel planning, migraine-friendly lodging, and strategies for long travel days. These travel tips will help you stay comfortable and ready, setting yourself up for a smoother and more enjoyable trip.

Things to Think About When Planning for Travel

Scheduling 

Lack of sleep, changes in eating habits, and travel stress can trigger a migraine attack. Keeping a consistent schedule is key. Try to avoid flights that disrupt your sleep schedule. When you’re away from home, stay hydrated and stick to regular meal times whenever possible.

Talking to Your Doctor 

Check in with your doctor to discuss travel plans and get personalized advice. They may recommend when to take treatments.

Consider if you will be:

• Dealing with a significant time change
• Facing weather, either warmer or colder than home 
• More active than normal

Migraine Toolkit 

Migraine can be unpredictable. Preparing a kit of essential items and treatments can help. Here’s a packing list with items that experts and SFM followers recommend:

• Reusable water bottle
• Earplugs
• Sunglasses
• Sun hat
• Migraine glasses
• Daily and acute medications 
• Refillable ice pack
• Ginger candies or teas
• Anti-nausea medications
• Migraine relief aromas sticks
• Neuromodulation devices
• Relaxation tools
• Migraine action plan

Creating a Migraine Action Plan

A migraine action plan (MAP) is a personalized, documented strategy for treating migraine. It can be used for an individual attack, an attack that’s not going away, or a plan for traveling. Creating a migraine action plan can make you feel secure while traveling. Learn how to create a personalized plan and what to include in AMD’s Creating a Migraine Action Plan blog. Template included!

Migraine-Friendly Lodging

When choosing a place to stay, here are a few tips.

• Location – avoid hotels near busy streets, airports, and nightlife. Request a room on a higher floor away from elevators and ice machines.

• Kitchen or Mini-Fridge – Keep your ice packs, drinks, and migraine-friendly snacks cold in a mini-fridge

• Fragrance-Free Environment – Call ahead and request a fragrance-free room. Ask if they can avoid using harsh or scented cleaning products and air fresheners.

• Flexible Cancellation Policy – Lodging with a flexible cancellation policy can allow for last-minute changes

Staying with friends or family? Ask to sleep in a room with a door. It’ll minimize noise and disruptions. Bring an eye mask and earplugs to block out light and noisy family. 

Strategies for Long Flights and Drives

Road trips and flying can be exhausting. If you live with migraine, there are more challenges than the typical delays and wrong turns. From changes in air pressure to motion sickness, travel can be tough!

In an interview with AMD, Shivang Joshi, MD, MPH, RPh, FAHS, said many people with migraine have airplane headaches, especially when landing. There is data to back it up. Dr. Joshi recommends speaking with your doctor before a trip. 

In the Weather, Barometric Pressure & Migraine podcast, Dr. Joshi says some patients can benefit from taking an anti-inflammatory 30-60 minutes before landing.

Because gepants (such as Rimegepant, Ubrogepant, and Zavegepant) stay in your system longer, he tells some patients to take a gepant before their flight. Depending on flight length, he sometimes recommends a patient take a gepant and an NSAID.

Things to Keep in Mind for Long Drives:

• Try to sit up front to avoid motion sickness 
• Plan stops where you can stretch your legs
• Hydrate, and have a snack 

Listening to calming music in the car or on your headphones can help with relaxation techniques and make the time go by faster. Avoid driving during hours when you would typically be sleeping, and remember to have regular meals on your journey.

Traveling with migraine may require extra planning. With the right strategies, you can make the journey smoother and more enjoyable. By preparing ahead, managing triggers, and listening to your body, you can reduce the risk of an attack and focus on making the most of your trip. Safe and happy travels!

Sponsor a Pair of Virtual Shades & Make Migraine Visible! Migraine may be invisible, but its impact is very real. Shades for Migraine uses sunglasses as a powerful symbol to represent the light sensitivity many experience and to bring visibility to this often-unseen disease. Every contribution brings us one step closer to a more understanding and supportive world for those living with migraine.

Please join us in raising awareness and showing your support for Shades for Migraine! Participation is easy, post a photo wearing sunglasses to social media on or around June 21st with #ShadesForMigraine.