The postdrome: recovering after an attack

The pain has faded. You are relieved. And then you notice: you’re still not right.

• Foggy.
• Slower than usual.
• Emotionally flat, or unexpectedly tearful.
• A dull ache in your neck or behind your eyes.
• Weirdly hungry, or with no appetite at all.

That is postdrome — the fourth and often forgotten phase of migraine. For many people it is as long as the headache itself, and sometimes longer.

Why it happens

The brain has just spent hours (or days) in an altered state. It doesn’t snap back to baseline the moment the pain resolves. Neurotransmitters, blood flow, sensory sensitivity — all take time to reset.

What helps

• Rest more than feels reasonable. The “I feel better, I should catch up” impulse is exactly what triggers the boomerang attack.
• Hydrate with electrolytes. Not just water. Small, steady sips.
• Gentle food. Something warm and simple. Skip alcohol and caffeine spikes.
• Low sensory load. Dim lights, quiet room, no doomscrolling. Your brain is asking for less input, not more.
• Short walks in soft light. If it feels good, do it. If it doesn’t, don’t force it.
• Say no to the plans. Reschedule if you can. The people who love you will understand — and if they don’t, that’s worth its own attention.

What doesn’t help

• Pushing through to “make up for lost time.” Every hour of extra push tends to cost you two later.
• Extra caffeine to feel sharper. It masks postdrome briefly and often extends it.
• Big rebound meals. Small, warm, and simple wins.
• New screen time / bright work environments. Give your visual system a soft day.

Planning for postdrome

If you know an attack has just ended, block the next 24 hours if you can. Cancel the optional. Keep the essential minimal. Tell one person that you’re in recovery so they can be gentle with you.

Postdrome is not a failure of recovery. It is recovery. Treat it like a phase and it will treat you kindly back.