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.