Dayhouse Studio — Migraine Assessment
How therapeutic is
How therapeutic is
your home right now?
Check each item that is already present in your home. Your score updates automatically as you go. At the end you'll see exactly where your home stands and what to prioritize.
How to use this: Walk through your home as you go. Check items that are already in place. Leave unchecked items as your action list. High-priority items have the strongest evidence base for migraine specifically.
High priority for migraine
Medium priority
Long-term benefit
Room 01
Bedroom
Your most important therapeutic space. Sleep hygiene interventions show the highest reduction in monthly migraine days of any single behavioral approach — an average of 6.8 fewer days per month.
0
of 15
✓
Complete blackout capability with light-blocking curtains or blinds
Full darkness during sleep is essential for circadian regulation and migraine prevention
✓
Dimmable lighting in all fixtures
Ability to transition from bright morning light to dim evening light supports circadian alignment
✓
Green light lamp available (narrow-band wavelength)
Clinical trials show green light reduces headache frequency and improves quality of life in migraineurs
✓
No screens in the bedroom
Blue spectrum light from screens disrupts circadian rhythm and impairs sleep quality
✓
HEPA air purifier in the bedroom
Removes allergens, particulates, and VOCs that can trigger migraine episodes during sleep
✓
No synthetic fragrances or scented products in bedroom
Strong odors are documented migraine triggers
✓
Home tested negative for dampness and mold
Dampness is specifically linked to increased headache and sleep disturbance risk
✓
Acoustic panels or sound-absorbing elements on walls
Background noise above 40 dB disrupts sleep quality and autonomic regulation
✓
Rug or carpet for sound absorption
Natural wool or cotton rugs absorb sound and provide tactile connection to nature
✓
Solid wood bed frame or significant wood furniture
Studies show touching and viewing wood increases parasympathetic nervous system activity
✓
Bedding made from natural materials (cotton, linen, wool)
Natural textiles improve thermal comfort and tactile experience supporting sleep quality
✓
At least one indoor plant in the bedroom
Certain plants release oxygen at night and improve air quality while providing biophilic benefit
✓
Aromatherapy diffuser with lavender oil accessible
Lavender has been shown in clinical trials to reduce migraine severity and improve sleep quality
✓
Natural wall colors (earthy neutrals, soft greens or blues)
Natural color palettes evoke low-arousal positive emotions and promote relaxation
✓
Ability to cool bedroom independently
Cooler temperatures support sleep quality and may help migraineurs during episodes
Room 02
Living Room
Your primary recovery space. The research recommends a dedicated refuge area specifically designed to activate the parasympathetic nervous system and serve as a daily reset.
0
of 16
✓
Adjustable window coverings to control daylight and prevent glare
Precision light control prevents photosensitivity triggers while supporting circadian alignment
✓
Dimmable ambient and task lighting
Ability to dim significantly during a migraine episode reduces symptom severity
✓
Warm-toned light sources (floor lamps, table lamps)
Warm light improves positive mood and reduces stress compared to cool white light
✓
Anti-glare solutions on TV or screens
Screen glare is a documented photosensitivity trigger for migraineurs
✓
Dedicated audio system for nature sounds or relaxing music
Nature soundscapes reduce cortisol, regulate the autonomic nervous system, and improve positive emotions
✓
Sound-absorbing materials (rugs, curtains, upholstered furniture)
Reduces noise pollution which contributes to nervous system dysregulation
✓
Indoor water feature present
Moving water produces consistent natural soundscape with documented stress-reduction effects
✓
Dedicated comfortable seating with proper neck and back support
Ergonomic seating reduces neck tension, a migraine contributor
✓
Refuge area surrounded or sheltered by indoor plants
Creates biophilic refuge-and-prospect experience shown to reduce stress and activate parasympathetic response
✓
View of outdoor nature visible from primary seating
Nature views from windows reduce physiological stress indicators and improve autonomic function
✓
Multiple indoor plants creating 30–40% visual weight in the room
Layered arrangement maximizes parasympathetic activation and stress reduction
✓
Solid wood furniture present (tables, shelving, accent pieces)
Visual and tactile exposure to wood calms prefrontal cortex activity
✓
Natural material rug with biomorphic or organic pattern
Fractal and biomorphic patterns reduce stress and anxiety with measurable physiological effects
✓
HEPA air purifier in main living area
Air quality triggers including VOCs and allergens are documented migraine contributors
✓
Visual clutter minimized — surfaces clear, storage integrated
Visual clutter increases stress and cognitive load, counterproductive for migraine management
Room 03
Kitchen
The kitchen presents specific migraine concerns around food odors, air quality, ergonomics, and visual stimulation. Strong smells are among the most common migraine triggers.
0
of 11
✓
Good ventilation — range hood vented outside or high-quality recirculating filter
Cooking odors are a common migraine trigger. Effective ventilation is essential.
✓
Operable windows for daily ventilation
Fresh air circulation reduces indoor VOC accumulation from cooking and materials
✓
Low-VOC cleaning products and no synthetic air fresheners
Synthetic fragrance compounds are among the most consistent chemical migraine triggers
✓
Glass or stainless steel food storage containers
Reduces microplastic and chemical exposure relevant to neuroinflammation
✓
Point-of-use water filtration system installed
Supports hydration while eliminating heavy metals and microplastic pollutants
✓
Anti-glare lighting over work surfaces
Glare from overhead lighting is a photosensitivity trigger during food preparation
✓
Adjustable lighting to reduce brightness during migraine episodes
Ability to dim kitchen lighting significantly reduces the need to avoid the space during an episode
✓
Ergonomic work surface heights to prevent neck strain
Neck tension is a documented migraine contributor
✓
Low-noise appliances (dishwasher, refrigerator, range hood)
Appliance noise contributes to background sound levels that affect nervous system regulation
✓
Organized storage reducing visual clutter on surfaces
Visual complexity increases cognitive load and stress, counterproductive for migraine management
Room 04
Home Office / Workspace
For those who work at home, this space often concentrates the highest density of migraine triggers: screen time, poor ergonomics, artificial light, and sustained cognitive stress.
0
of 12
✓
Anti-glare screen solutions or matte screen protectors
Screen glare is a direct photosensitivity trigger during extended work sessions
✓
Blue-light filtering enabled on all devices
Reduces circadian disruption from extended screen time, particularly important in the afternoon and evening
✓
Natural light source with adjustable coverings to prevent glare
Natural light improves cognitive function; uncontrolled glare triggers photosensitivity
✓
Warm ambient lighting supplementing task lighting
Reduces harsh contrast between bright screens and dark surroundings
✓
Ergonomic chair providing proper neck and lower back support
Neck tension from poor posture is a documented migraine trigger during extended desk work
✓
Monitor at eye level to prevent neck flexion
Downward neck angle increases cervical tension contributing to migraine headaches
✓
Keyboard and mouse positioned to prevent shoulder tension
Upper trapezius tension is frequently involved in migraine trigger patterns
✓
At least one plant visible from primary work position
Indoor plants improve cognitive performance by up to 15% while reducing stress
✓
View of nature or biophilic artwork in sightline from desk
Brief visual exposure to nature during work reduces cognitive fatigue and stress accumulation
✓
Acoustic panels or sound absorption to reduce background noise
Noise exposure during work contributes to stress accumulation and nervous system burden
✓
Dedicated smartphone charging station outside of work area
Reducing screen proximity and notification exposure decreases cognitive stress load
✓
Natural wood elements on desk or in immediate workspace
Tactile and visual exposure to wood during work sessions has calming effects on prefrontal cortex activity
Whole Home
Whole-Home Factors
Some environmental factors span the entire home. These are often the highest-impact changes because they affect every room simultaneously.
0
of 11
✓
HVAC system with MERV-13 or higher air filters, changed regularly
Whole-home air filtration is the most efficient way to reduce airborne migraine triggers
✓
Indoor air quality monitor installed
Makes invisible triggers visible. Allows you to identify exactly when and where air quality worsens.
✓
Home free of synthetic fragrances — candles, plug-ins, sprays replaced
Synthetic fragrance compounds are among the most consistent chemical migraine triggers
✓
Low-VOC paints and finishes used in most recent renovation or painting
Off-gassing from conventional paints contributes to indoor VOC levels and migraine burden
✓
Smart lighting system allowing circadian-supportive control across the home
Maximizing blue light in the morning and minimizing it in the evening is a whole-home intervention
✓
Migraine-specific spectacles (FL-41 tint) accessible
Precision tinted lenses reduce photosensitivity trigger exposure during episodes
✓
At least three mature trees visible from the home
Research links visible trees to reduced mental health utilization and improved wellbeing
✓
Access to a garden, balcony, or patio with outdoor greenery
Daily outdoor nature exposure provides anti-inflammatory effects and supports autonomic regulation
✓
Walkable access to green space within 300–500 meters of home
Proximity to green space is associated with lower rates of migraine in research
✓
Majority of clothing and bedding made from natural textiles
Reduces microplastic exposure from synthetic textiles which accumulate in the body
✓
Personal care products stored in glass containers where possible
Reduces microplastic and chemical exposure with documented neurological effects
Your home assessment results
Based on your selections above. Updates automatically as you check items.
Total score
0 / 65
Bedroom0
Living room0
Kitchen0
Workspace0
Whole home0
50–65
Strong therapeutic foundation
Your home already supports migraine management well. Focus on maintaining these conditions and address any remaining high-priority items.
35–49
Good foundation with clear opportunities
Several high-impact improvements remain. Prioritize the high-priority items in your bedroom and whole-home categories first.
20–34
Significant therapeutic potential untapped
Your home environment is likely contributing to your migraine burden. Structured guidance will help you prioritize the changes with the highest return.
0–19
Major opportunity for improvement
Your home environment is actively working against your nervous system. Working with a therapeutic home design specialist could make a significant difference.
Ready to take action?
THE Twelve Week
THE Twelve Week
Healing at Home Method
We work with you directly to build a personalized Therapeutic Home Environment Plan and guide you through implementing it — one manageable step at a time.
Learn About the Program Read the Migraine Guide