The Benefits of Minimalism in Reducing Migraine Triggers at Home

The Benefits of Minimalism in Reducing Migraine Triggers at Home


As someone who has personally experienced the debilitating effects of migraine attacks, I understand the importance of creating a migraine-friendly environment at home. One effective approach to achieve this is through minimalism. By embracing minimalism and making intentional choices about our home environment, we can significantly reduce migraine triggers and manage our condition more effectively.

Reducing Clutter

Clutter in our homes can contribute to stress, anxiety, and ultimately trigger migraine attacks. When our living spaces are filled with excessive belongings, it becomes challenging to find peace and relaxation. To reduce clutter and create a migraine-friendly home:

  • Create a designated space for your belongings, ensuring each item has its place. This makes it easier to find what you need and prevents items from accumulating in random spaces.
  • Implement a “one in, one out” rule where you remove an item when adding something new. This helps maintain a balanced and clutter-free environment.
  • Regularly clean and maintain your living space to prevent clutter from accumulating. This includes dusting, organizing, and periodically decluttering to promote a sense of order and tranquility.

For example, try organizing your closet by donating or discarding items you no longer need. This will not only create more space but also reduce visual and mental clutter.

Eliminating Strong Scents

Strong scents can be a common trigger for migraine attacks. Identifying and minimizing sources of strong scents in the home is crucial. Common culprits include:

  • Candles, air fresheners, and perfumes: Opt for unscented or mild-scented alternatives to reduce the risk of triggering migraine attacks.
  • Cleaning products and detergents: Look for low-fragrance or fragrance-free options when cleaning your home.
  • Personal care products and cosmetics: Choose products with mild and hypoallergenic scents to minimize potential triggers.

Consider using natural alternatives such as essential oils, which offer a subtle and customizable aroma without overwhelming strong scents. Lavender or peppermint essential oils can provide a soothing and refreshing experience.

Reducing Visual Stimulation

Visual stimulation can also trigger migraine attacks. To reduce visual triggers:

  • Choose neutral or calming colors for walls and decor. Shades like pastels or muted tones can create a soothing and visually pleasing environment.
  • Minimize excessive patterns and textures. Opt for clean lines and simplicity in your home’s interior design.
  • Organize and declutter visual spaces to create a more serene atmosphere. Removing unnecessary items and keeping surfaces clear can reduce visual distractions.

For instance, consider removing busy wallpaper or excessive wall hangings to create cleaner visual spaces that are more conducive to migraine management.

Maintaining a Quiet Environment

Noise can be a significant trigger for migraine attacks. Minimizing sources of noise is essential in creating a peaceful home environment. Consider the following:

  • Identify and address electronic devices and appliances that produce unnecessary noise. For example, consider using headphones or earplugs to block out noise from televisions or computers.
  • Address sources of external noise, such as noisy neighbors or ongoing construction work. Use soundproofing methods like thick curtains or white noise machines to create a quieter space.

Creating dedicated quiet zones within your home, such as a reading nook or meditation area, can provide a sanctuary from noise and promote relaxation.

Controlling Lighting

Harsh or bright lighting can be a powerful trigger for migraine attacks. Make adjustments to lighting in your home:

  • Use dimmer switches or adjustable lighting options to control brightness. This allows you to customize the lighting based on your comfort level and specific needs.
  • Utilize curtains or blinds to manage natural light and reduce glare. Heavy curtains or blackout blinds can help create a more relaxing environment, especially during periods of intense sunlight.
  • Prefer warm and soft lighting options, such as incandescent or LED bulbs with lower color temperatures. These types of lighting are generally less intense and more gentle on the eyes.

For example, consider installing a dimmer switch in your bedroom to adjust the lighting according to your preference before bedtime, providing a more soothing environment for sleep.


Embracing minimalism and implementing the above strategies in our homes can significantly reduce migraine triggers and contribute to overall better management of the condition. By reducing clutter, eliminating strong scents, minimizing visual stimulation, maintaining a quiet environment, and controlling lighting, we create a migraine-friendly space that promotes relaxation and well-being.

Frequently Asked Questions

1. Can minimalism completely cure migraine attacks?

No, but it can significantly reduce the triggers and frequency of migraine attacks. It’s important to remember that everyone’s migraine triggers are different, so finding the right approach may require additional strategies.

2. Can minimalism help with other types of headaches?

While minimalism can create a more calming environment, it may not directly address other types of headaches. However, reducing stress and promoting relaxation can have a positive impact on various headache conditions.

3. Are there any downsides to minimalism?

Some people may find it challenging to let go of sentimental items or adjust to a more minimal lifestyle. It’s essential to strike a balance that works for you and your personal preferences.

4. Can a cluttered workspace trigger migraine attacks?

Yes, a cluttered workspace can contribute to stress and decreased productivity, which may potentially trigger migraine attacks. Keeping your workspace organized and tidy can help create a more conducive environment for work and reduce the risk of migraine attacks.

5. How long does it take to see the effects of minimalism in reducing migraine triggers?

The timeline for seeing the effects of minimalism in reducing migraine triggers can vary for each individual. Some people may notice improvements quickly, while for others, it may take more time and experimentation to see significant changes. Consistency in implementing minimalist practices is key.

6. Does minimalism require getting rid of all belongings?

No, minimalism is not about getting rid of all belongings. It’s about being mindful of what we own and keeping only items that serve a purpose or bring us joy. Minimalism looks different for each person and can be adapted to suit individual preferences and needs.

7. Can minimalism help with other aspects of health and well-being?

Absolutely! Minimalism can have positive effects on various aspects of health and well-being. It can reduce stress, improve mental clarity, create a sense of calm, and promote better sleep hygiene.

8. Are there any psychological benefits to practicing minimalism?

Yes, practicing minimalism can have several psychological benefits. It can help reduce anxiety by providing a sense of control, improve focus and concentration by reducing distractions, and increase overall mindfulness and contentment.

9. Can applying minimalism principles outside the home also help with migraine attacks?

Absolutely! Applying minimalism principles outside the home, such as simplifying daily routines and reducing commitments, can help minimize stress and potential triggers for migraine attacks.

10. How can minimalism positively impact overall quality of life for migraineurs?

Minimalism can positively impact overall quality of life for migraineurs by creating a more peaceful, organized, and visually calm environment. This, in turn, can lead to reduced stress, improved well-being, and better management of migraine attacks.

Jenny from Migraine Buddy

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