Migraine Postdrome

For those who live with migraine, there is often a profound sense of relief when the intense, throbbing pain of the headache phase finally begins to subside. It can feel like the storm has passed. But for up to 80% of people with migraine, the experience isn't over yet. The headache is often followed by a final, lingering phase known as the postdrome, more commonly and aptly described as the "migraine hangover."

It can be deeply frustrating to have survived the worst of the pain, only to be left feeling exhausted, foggy, and unwell for hours or even days afterward. This guide is here to offer a compassionate look at this often-overlooked phase of a migraine attack and to provide gentle validation for this challenging experience.

What is the Migraine Postdrome?

The postdrome is the fourth and final stage of a migraine attack, following the prodrome, aura (for some), and headache phases. It is the period of recovery after the headache has resolved. During the headache phase, the brain undergoes a massive storm of electrical and chemical changes. The postdrome is the aftermath of that storm. Your brain and body are working to reset and return to their normal state, and this process takes time and energy.

It is a real, physiological part of the migraine attack, not just a matter of "feeling tired" after a bad headache.

Common Symptoms of the Postdrome

The symptoms of a migraine hangover can be just as diverse as the symptoms of the headache phase itself. They can vary greatly from person to person and even from one attack to the next. Common symptoms include:

Fatigue and Weariness: A profound sense of exhaustion is one of the most common postdrome symptoms. It can feel like you've run a marathon.
Cognitive Impairment ("Brain Fog"): Difficulty concentrating, poor memory, and trouble finding words are very common. We explore this in depth in our article on Brain Fog and Migraine.
Mood Changes: You might feel depressed and down, or, less commonly, euphoric and unusually energetic.
Gastrointestinal Issues: Lingering nausea or changes in appetite.
Neck Pain and Stiffness: This can be a holdover from the headache phase.
Lingering Sensory Sensitivity: You may still be more sensitive than usual to light and sound.

A Patient's Story: The Zombie Day

"I call the day after a migraine my 'zombie day'," says Mark, 44. "The head-splitting pain is gone, which is a huge relief, but I'm not 'better.' I feel like I'm moving through mud. I can't think straight, I'm exhausted, and my head just feels...tender and bruised. For years, I would try to push through and pretend I was fine, but that just made it worse. Now, I've learned to accept that the postdrome is part of the attack. I give myself permission to have a slow, quiet day. It's frustrating to lose another day, but being gentle with myself helps me recover faster."

Gentle Strategies for Coping with the Postdrome

There is no "cure" for the postdrome, but there are many things you can do to support your body's recovery process. The key is to be gentle and patient with yourself.

Rest: This is the most important thing. Your brain and body need time to recover. If you can, take it easy for the day. Avoid strenuous physical or mental tasks.
Hydrate: Drink plenty of water. Dehydration can be both a cause and a consequence of a migraine attack, and rehydrating is crucial for recovery.
Nourish Your Body: Eat small, regular, balanced meals. Focus on gentle, easy-to-digest foods.
Gentle Movement: If you feel up to it, some very gentle stretching or a slow walk can help to ease muscle stiffness and improve your mood. Listen to your body and don't push it.
Avoid Triggers: Your brain is still in a very sensitive state. Continue to avoid your known triggers, whether they are bright lights, strong smells, or certain foods.
Practice Self-Compassion: It is okay to not be at 100%. Acknowledge that you have been through a significant neurological event and give yourself the grace to recover at your own pace.

A Final, Compassionate Thought

The migraine postdrome is a valid and often debilitating part of the migraine cycle. By recognizing it as such, you can shift your mindset from one of frustration ("Why am I still not better?") to one of gentle self-care ("My body is recovering and needs my support."). Understanding and honoring this recovery phase is a crucial part of living well with migraine.

Trusted Resources

For more information on the phases of a migraine attack, we encourage you to explore these reliable sources: