Recovering from a migraine episode can often come with a different set of challenging symptoms that could last for up to 2 days. But you can take steps to prevent or reduce the duration of those symptoms.
Migraine is a complex condition that involves up to four distinct phases. Each phase has its own corresponding symptoms and durations:
- Prodrome: premonitory (warning) symptoms that last for up to
2 days , such as irritability, cravings, and fatigue - Aura: sensory disturbances (most often visual) for up to an hour, including temporary vision loss and numbness and tingling
- Headache: throbbing, drilling, burning, or sharp head pain for up to 3 days, often accompanied by nausea, vomiting, and sensitivity to light, sound, and smell
- Postdrome: post-headache symptoms that can last for up to 2 days, including fatigue, dizziness, and mood changes
Not everyone experiences all of the phases, but according to the American Migraine Foundation, about 4 in 5 people with migraine experience postdrome, also known as a “migraine hangover.”
Let’s take a moment to learn more about the final phase and get tips for managing symptoms during migraine recovery.
After you recover from the headache phase, you might experience the fourth and final phase of a migraine: postdrome. People sometimes call this a “migraine hangover,” as symptoms tend to resemble those felt after a long night of heavy drinking.
For some people, the transition from the headache phase into postdrome isn’t always obvious. Key signs you’re experiencing a migraine hangover are when symptoms shift beyond head pain to things like:
- neck or shoulder stiffness
- scalp tenderness
- brain fog
- dizziness
- residual discomfort in your head or scalp tenderness
- weakness
- body aches
- euphoric or depressed moods
Symptoms of postdrome typically resolve within a day or two. However, for some, a migraine hangover can be as debilitating as the headache phase of a migraine.
Everyone who experiences migraine is different. Some people don’t go through the postdrome phase at all. Even if you’ve experienced a migraine hangover in the past, it doesn’t always happen with each migraine attack.
How long does a migraine hangover last?
The postdrome phase of a migraine episode can last for up to 48 hours after the headache phase ends.
However, experts note that it’s rare for postdrome symptoms to last that long. In a 2016 electronic diary study, more than half of participants had their postdrome symptoms resolved within 6 hours.
There’s no cure for migraine. Certain medications can help treat migraine symptoms, including:
- Pain relievers: Available over the counter or by prescription, these medications can help relieve body aches, neck stiffness, or head discomfort.
- Triptans: These prescription drugs can help alleviate more severe migraine symptoms, including pain.
- Ergot alkaloids: These work best against migraine symptoms if taken at the start of a migraine. They aren’t as commonly prescribed as they can lead to overuse headaches and bring on nausea.
- CGRP receptor blockers: Doctors can prescribe CGRP antagonists to prevent migraine or to help treat a migraine episode in progress.
However, a 2022 study found that abortive migraine medications (those you take to stop a migraine episode in progress) weren’t very effective at relieving postdrome symptoms.
A 2023 study found that treatment during the prodrome phase may reduce the intensity and duration of the migraine episode, which may lead to quicker relief of a migraine hangover.
Ideally, it’s best to take migraine medication at the beginning of an episode. If you miss that time, taking medication during the episode — even during the postdrome stage — may still help. However, other tips for managing migraine hangover, described below, might be more helpful than medication for relieving your postdrome symptoms.
Ask a healthcare professional which options may best address your specific postdrome symptoms. If you experience frequent, severe, or long-lasting migraine attacks, a doctor may also recommend preventive migraine treatment to help you avoid all of the migraine phases.
The postdrome phase typically resolves within 2 days. In the meantime, you can do several things to help alleviate discomfort.
People sometimes manage migraine hangover symptoms with cold compresses or heating pads, depending on what works best for them. Some people find that a gentle massage helps to relieve stiff or aching areas.
Consider these other strategies to help manage postdrome symptoms and get back to your regular routine while recovering from a migraine episode.
Get plenty of rest
When you’re recovering from migraine, try to give yourself time to rest and recuperate. If possible, gradually ease back into your regular schedule.
For example, if you’re returning to work after taking time off due to migraine, it might help to continue with limited work hours for a couple of days.
Consider starting your workday a little later than usual or wrapping up early if you can. On your first day back, try to focus on relatively easy tasks.
It might also help to:
- Cancel or reschedule nonessential appointments and social commitments.
- Ask a friend, family member, or babysitter to keep your kids for a couple of hours.
- Schedule time for a nap, massage, or other relaxing activities.
- Take a leisurely walk while you’re refraining from more vigorous exercise.
Limit exposure to bright lights
If you experience light sensitivity as a symptom of migraine, consider limiting your exposure to computer screens and other sources of bright light while you recover.
If you need to use a computer for work, school, or other responsibilities, it might help to adjust the monitor settings to reduce the brightness or increase the refresh rate. It might also help to take regular breaks to give your eyes and mind a rest.
When you wrap up your responsibilities for the day, consider going for a gentle walk, taking a bath, or enjoying other restful activities. Unwinding in front of your television, computer, tablet, or phone screen might worsen lingering symptoms.
Nourish your body with sleep, food, and fluids
To promote healing, it’s important to give your body the rest, fluids, and nutrients it needs. For example, try to:
- Get enough sleep. Most adults need 7 to 9 hours of sleep each day.
- Drink plenty of water and other fluids to help hydrate your body. This is especially important if you’ve vomited during a migraine episode.
- Eat nutrient-rich foods, including a wide variety of fruits, vegetables, whole grains, and lean sources of protein. If you’re feeling nauseous, it might help to stick to bland foods for a day or two.
For some people, certain foods seem to trigger migraine symptoms. For example, common triggers include alcohol, caffeinated beverages, smoked meats, and aged cheeses.
Aspartame and monosodium glutamate (MSG) may also trigger symptoms in some cases. Try to avoid anything that triggers your symptoms.
Ask for help and support
When you’re getting back on track after a migraine attack, consider asking others for help.
If you’re having trouble meeting a deadline while coping with migraine symptoms or their aftermath, your supervisor might be willing to give you an extension. Your co-workers or classmates might be able to help you catch up, too.
When it comes to your responsibilities at home, your friends or family members may be willing to pitch in.
For example, see if they could help with child care, chores, or errands. If possible, hiring someone to help with such tasks may also give you more time to rest or catch up on other responsibilities.
A doctor might also be able to help. If you experience symptoms of migraine, let them know. Ask about treatments you can take to help prevent and ease symptoms, including symptoms of postdrome.
Postdrome is the least understood of all the migraine phases. Scientists aren’t exactly sure what causes postdrome symptoms.
It’s possible this phase occurs as a result of
There’s no established link between migraine severity and postdrome occurrence.
However, a 2024 study suggests that postdrome may be more common among people who also experience prodrome or who have more frequent migraine attacks.
Even though we use the term “migraine hangover,” it’s important to understand that postdrome is a phase of a migraine episode rather than an after-effect. There’s no way to predict whether a migraine episode will include postdrome symptoms.
The same steps you take to avoid a migraine altogether can also help prevent a migraine hangover or reduce its severity and intensity.
Start by creating and sticking to a day-to-day routine that incorporates good headache hygiene. Consider these steps:
- Maintain a regular sleep schedule.
- Exercise regularly.
- Eat regular, nutritious meals.
- Take steps to reduce stress.
- Avoid other known triggers.
Keep a migraine diary to track your day-to-day habits and any symptoms experienced during each migraine phase. This can help you pinpoint which types of migraine triggers to avoid.
If you still get a migraine despite these efforts, taking these steps in earlier phases can help prevent a migraine hangover:
- Stay hydrated.
- Do gentle stretches.
- Avoid overstimulation.
It can take some time to recover from migraine symptoms. Even after the headache goes away, other symptoms may persist for up to 48 hours. Migraine medications aren’t usually helpful at this point, but other management techniques might help.
If possible, try to ease back into your regular routine. Take as much time as you can to rest and recover. Consider asking your friends, family members, and others for help.
If you’re looking to connect with other people with migraine, resources like Healthline’s Bezzy Migraine offer an online safe space for community, peer and expert guidance, and support.