Why Do I Get Migraines on the Weekend?
Increased weekend migraines are so common they even have a nickname — the Saturday Syndrome. Severe weekend migraines are common, and the most easily preventable.
In this article
Why is this happening?
How can I prevent weekend migraines when I can’t stick to my weekday routine?
Hydration
Stay consistent with your caffeine levels
Watch for light triggers
Keep your sleep schedule steady
Establish a wind-down routine
Why is this happening?
Your routine changes. You may have a different sleep schedule, increased or decreased levels of activity, and different meals and caffeine levels. Your body is suddenly thrown into a different lifestyle, and you know what happens when you get out of a routine as a migraine sufferer — increased pain.
Psychologically, weekend migraines can be caused by the sudden release of tension. You’re home, you have a couple of days away from work and you aren’t hunched over at a computer or at a physically demanding job. This sudden change in stress levels can trigger a migraine.
How can I prevent weekend migraines when I can’t stick to my weekday routine?
It’s impossible to have the same routine on off days as you do during workdays. Fortunately, there are a few variables you can keep the same.
- Hydration. Keep an eye on your water levels. Increase hydration if you’re more active, or outside.
- Stay consistent with your caffeine levels. Drink the same amount you would on a week day, or wean yourself off completely so you don’t have to keep track. Caffeine is a drug like any other and should be regulated.
- Watch for light triggers. You may spend more time in the sunshine on the weekends. Bring your dark sunglasses.
- Keep your sleep schedule steady. It’s so tempting to sleep in on the weekends. Why not? The extra sleep would feel incredible. Unfortunately, disrupted sleep schedules are a minefield for migraines. Try your best to stick to your weekday sleep schedule, even on the weekends.
- Establish a wind-down routine on Friday nights. Whether this is meditation, a ritual, a hot bath or a few deep breaths, allow your body to relax in a gentle way and acknowledge the routine change.
Note that everyone’s version of a weekend is different. We know not everyone is a 9–5er, and you may not work outside of the home. Apply these principles to your version of a weekend, or any time your routine changes. Migraine prevention thrives on a routine, so be prepared when you know your routine will change.
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