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7 hours ago
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Born into a family of migraine sufferers, I knew the pain was coming. (When one parent has migraines, their child has a 50% risk of developing the condition too.) But nothing prepared me for the reality of my first head-splitter, which struck during pregnancy. It was pretty close to torture.
As the years went on, my attacks got more frequent. The American Headache Society links the uptick of my migraines with the hormonal changes taking place in my 30s and 40s — and adds that pain, smoking and alcohol are the main migraine drivers as we move into our 50s and 60s.
Thank goodness I found migraine relief caps (aka "migraine ice caps" or "ice pack hats") when I did. While they can look a little goofy, the idea is actually standard headache care. Experts have long suggested placing a cool cloth or ice pack wrapped in a towel on your forehead to ease migraines. Cold temps have a numbing effect, help constrict blood vessels and calm inflammation. And migraine relief caps do all that, but take it to the next level by reducing bright light (a known migraine trigger) and offering more icy coverage and soothing compression.
"Migraine caps are not just about the temperature. They can feel like a weighted blanket on the head — the tightness can be an additional help," says Dr. Lauren Doyle Strauss, an associate professor and division chief of general neurology and headache at Virginia Commonwealth University Health. "The covering over the eyes and ears can help with reducing light and sound, which can be bothersome as it is often part of the migraine."
The best part? Research shows it works, especially for short-term relief. For instance, a 2022 systematic review and meta-analysis of six small studies found that cold therapy can deliver meaningful short-term migraine pain relief within about 30 minutes. (Long-term effects were less clear.)
As I've learned — and as the Association of Migraine Disorders explains — a migraine is not "just" a headache. It's a complex neurological disease, so it often requires a tool bag of resources. My tool bag includes medications, some natural headache remedies like essential oils, sound-blocking headphones and the MVP: my migraine relief cap — a mix that Strauss stands behind. "I recommend migraine caps to all my newly diagnosed migraine patients," she says.
With that in mind, we tested 10 migraine relief caps on real-life migraine sufferers and spoke with a neurologist and a physical therapist specializing in vestibular and neurologic care to identify the very best migraine relief caps. We evaluated cold intensity and duration, compression/fit, light-blocking, comfort and price. Here's what our testing revealed.
Table of contents
Best overall migraine relief cap
Coverage: Head, eyes, neck, shoulders | Compression: Moderate | Thermal: Hot/cold gel | Light blocking: Good | Freeze time: Not listed | Freezer bag: Not included
The OnlyCare wrap and cap set is our unanimous top pick in testing. It's comfortable, easy to put on, offers just-right compression and effective light-blocking. It also includes an adjustable neck-and-shoulder wrap, which is especially helpful for me since my migraines are often triggered by shoulder tension. Both pieces freeze quickly and stay cold longer than most we tested.
"It's 100% the best thing for my migraines. It works wonders," wrote one Amazon reviewer, who suggests buying two so you don't have to wait for a re-freeze. "I ended up using the neck [wrap] for my head while the cap was back in the freezer."
That's a smart hack, but I prefer to use the shoulder wrap at the same time. I typically reach for a heated massager when I get tension migraines, but the cold compression from the wrap eases shoulder tightness and reduces headache intensity. I'm 5'4" and the wrap fits well — and it's easy to reposition along your neck.
One quirk: The instructions don't specify a minimum freeze time, so I just keep mine in the freezer so it's always ready when a headache hits. While we only tested migraine caps cold, OnlyCare — like most of these cap options — can also be heated in the microwave, which can help relax tense muscles that contribute to migraine pain. "Migraine caps can be used at whatever temperature best helps your headaches — every person is different," says Strauss.
Pros
- Includes neck/shoulder wrap for targeted relief
- Comfortable
- Balanced compression
- Multiple color options
Cons
- Higher price when not on sale
- No freeze-time guidance
More migraine relief caps we like for 2025
Coverage: Head, eyes | Compression: Firm | Thermal: Hot/cold gel | Light blocking: Partial | Freeze time: 2 hours | Freezer bag: Included
I tested the TheraIce migraine cap when I had one of the worst migraines of my life and felt immediate relief thanks to its strong icy grip. It almost feels like someone is squeezing your head, which, odd as it may sound, is exactly what I want on migraine days. It feels wonderful. One 5-star Amazon reviewer described the cap as a "stretchy, soft cool hug for your skull" that doesn't get stiff from the freezer — also adding, "this thing is amazing." (Agree!)
A word of warning: While the compression offers significant relief, the icy-cold temperature is actually too intense at first for me. After taking it out of the freezer, I usually wait about two minutes before I can tolerate the chill. (My 11-year-old, who gets migraines too, also needs a short wait before wearing.)
The cap, however, doesn't retain the cold as long as our top pick for best migraine relief cap. When I tested it outside of an active migraine, the cold lasted a little over 15 minutes, but during a migraine attack, it warmed after about seven minutes. If you like firm pressure and a strong chill, this trade-off can still be worth it.
As a nice extra, the TheraIce cap comes with a freezer bag, which keeps lingering freezer aromas from leaching onto your go-to symptom soother.
Pros
- Plush, comfortable feel
- Strongest compression tested
Cons
- Shorter cold hold
- Not fully light-blocking
Coverage: Head, eyes | Compression: Light–moderate | Thermal: Hot/cold gel | Light blocking: Good | Freeze time: 2 hours | Freezer bag: Included
The HungOvr AF migraine cap immediately caught my attention with lots of unique and colorful designs, like Pink Hearts and Houndstooth. Since migraines and headaches are so miserable, it's quite nice to reach for something cute as your "cure." Plus, different designs make it easy to keep everyone's cap separate, something I really appreciate as part of a seven-person household. (Mom's migraine cap is hers and hers alone, thank you very much.) Of course, you can have as many as you like too! As one Reddit user notes: "I have four of them in my freezer that I rotate through on migraine days. I find them to be quite helpful."
Design aside, this nylon and spandex migraine cap offers moderate compression that falls between a squeeze and a hug that I find incredibly soothing. The cap is also fairly thick and did an effective job of blocking light but did not offer 100% darkness. While the cold worked great for relief, I found that the smooth fit relieves migraine pressure even when I skipped freezing it first.
Pros
- Fun designs and colors
- Soothing even at room temp
- Comfortable stretch fit
Cons
- Pricey off-sale
- Not fully light-blocking
Coverage: Head, eyes | Compression: Light–moderate | Thermal: Cold-only gel | Light blocking: Partial | Freeze time: 2-3 hours | Freezer bag: Included
While I prefer my migraine cap to have a moderate compressed fit, my teens and tweens don't, making the MyHalos Migraine Relief Cap a popular pick for them. They especially like the cushiony feel and roominess that comes from the extra cooling gel in the cap, which translates to longer-lasting coldness of about 20 minutes.
"I absolutely love this!" wrote one Amazon reviewer. "I get migraines and regular ice packs don't cut it! This has thick gel, the cap is super soft and has the perfect weight to it. It helps with the pain tremendously." And others note that it also works for sinus headaches, puffy eyes, meditation and hot-outside relief. Another win: This migraine cap comes with a convenient freezer pouch, so your headache helper avoids absorbing that special "freezer smell."
Pros
- Cold holds 20 minutes
- Comfortable, roomy fit
- Soothing even without heating or cooling
Cons
- Cold therapy only
- Not 100% light-blocking
Coverage: Forehead, eyes (headband style) | Compression: Very light | Thermal: Hot/cold gel | Light blocking: Good | Freeze time: 1-2 hours | Freezer bag: Included
The Peipu Migraine Relief Cap packs a tremendous amount of relief in a $10 package. The cap (which is more like a headband) hits all the marks: It freezes quickly, it's comfortable, it's one of the best we tested for light-blocking — and it remained cold longer than many, clocking over 13 minutes of relief.
"I love it. Instant relief," wrote one chronic migraine sufferer on Amazon, who likes to flip it over once one side warms up. "My neighbor mentioned having a migraine and I let her try it. She called me thanking me and ordered two immediately."
One note: While this cap does a great job blocking light, the pink (currently not available on Amazon) reflects the color back onto your eyes, which could be jarring during a migraine event. If that's a trigger, choose black.
Pros
- Fast freeze
- Buget-friendly
- Cold holds 13-plus minutes
Cons
- Minimal compression
- Some users find it heavy
Coverage: Head, eyes | Compression: Moderate | Thermal: Cold-only gel | Light blocking: Good | Freeze time: 2-3 hours | Freezer bag: Included
While nearly all the migraine caps we recommend can be used for hot or cold therapy, the Huggs Migraine Relief Cap is designated for cold therapy use only — which isn't necessarily a drawback. "Most people find cold therapy more helpful than heat," says Jimmy Pang, a physical therapist, vestibular/neurologic specialist and founder of Pang Physical Therapy, who adds that sliding the cool cap on as soon as migraine warning signs show "tends to be most effective."
The Huggs Cap ranked as the best thanks in part to its smooth texture and moderate compression. The squeeze is not as strong as what you get with the TheraIce, but as one 5-star reviewer noted, "the compression around your head is just right."
For a cold-therapy-only cap, the price is slightly higher than some of the other options tested, but we say it's worth it for the funny sayings emblazoned on the caps, such as "I am unwell," "Down bad" and the ever-popular "Everything hurts." Of note: Its cold staying power hovered around 10 minutes.
Pros
- Comfortable, smooth texture
- Effective light-blocking
- Humorous sayings
Cons
- Cold holds 10 minutes
- Moderately priced
Coverage: Head, eyes | Compression: Light | Thermal: Hot/cold gel | Light blocking: Complete | Freeze time: Not listed | Freezer bag: Not included
Bright light is a known trigger for migraines with or without aura, making a light-blocking migraine cap a must-have for many. Enter: General Medi Headache & Migraine Ice Wrap Cap, which ranks the best of the best for blocking light during use. Beyond bringing the darkness, this cap also offers light compression. "It feels like you're sliding a silk covered memory-foam ski mask over your head!" writes one Amazon reviewer.
While it only stayed icy cold for around five minutes during testing, we're thinking about pairing it with another cap that keeps its temperature longer for a double dose of relief. That said, a whopping 80% of its reviews are 5 stars, with one noting "this is the first thing I grab when I have a migraine! It helps relieve the pain and I even sleep with it."
Pros
- Budget-friendly
- Comfortable, smooth texture
- Feels cool even unfrozen
- Complete light-blocking
Cons
- Warms quickly
- Looser fit
Factors to consider when purchasing a migraine relief cap
When evaluating and testing our best migraine caps, we looked at the following features:
Comfort: The sensory experience matters. We find smooth, seam-free designs most soothing during an attack.
Freeze time: Most caps require about two hours in the freezer to fully chill, while others are ready in about an hour.
Light-blocking: If light sensitivity is a trigger, look for deep eye panels and dark, opaque materials (our ratings: Full, Good, Partial).
Compression: Caps range from gentle hug to firm squeeze. Aim for snug, not painful. "Migraine caps help by calming the sensory input going to the brain," says Pang. "When the nervous system is overstimulated — as it often is during a migraine — targeted pressure and temperature can provide a regulating effect." If you're sensitive, pick a stretchier cap; if you crave pressure, look for thicker gel and a tighter fit.
Temperature hold: Instant chill is great, but hold time gets you through a migraine wave. In our tests, hold time varied a lot — your ideal temp and duration are personal. "It's not a one-size-fits-all solution. Its effectiveness often depends on the individual's triggers, symptoms and response to sensory input," says Pang. For longer relief, pick thicker gel and full-coverage designs, or keep several caps rotating.
How we chose
We tested leading migraine relief caps (plus several small-business picks) on real migraine sufferers — both during attacks and between them — to evaluate function, comfort, hot/cold applications, light-blocking, compression and overall pain reduction. All caps were tested out of the box and after multiple freeze cycles. We also spoke to a neurologist and a physical therapist specializing in vestibular and neurologic conditions to learn which features matter most and how to use the caps effectively.
Other products we tested
We also tested the following three migraine relief caps:
Comfcube Migraine & Headache Relief Ice Cap: This migraine relief cap is designed with individual cooling cubes intended for longer-lasting relief, but in testing we found the rigid square cubes uncomfortable, especially the one above the bridge of the nose.
Magic Gel Migraine Ice Head Wrap: This cap has several gel layers that feel bumpy and uncomfortable. Plus, when we opened the box it came in, we were hit with a strong odor.
NewGo: While this cold cap is a budget-friendly pick with smooth texture and compression, it was basically see-through, which is not ideal for migraine sufferers. However, if you're looking for just a cold therapy wrap, this works just fine.
FAQs
How do migraine caps work?
The trifecta of numbing/calming cold temps, compression and light-blocking is what makes migraine caps work so well. The temperature, weight and tightness soothe, "and covering your eyes and ears reduces light and sound, which can be bothersome as it is often part of the migraine too," says Strauss.
To use a migraine cap, keep it in the freezer for about two hours, apply it at the first tingle of symptoms, wear it for roughly 15 minutes, then re-chill it.
Are cold therapy caps safe for everyday use?
Cold therapy caps can be safely used daily for about 15 minutes at a time. However, avoid using them on broken or numb skin — and check with a clinician if you have Raynaud's or cold-induced urticaria.
Do I need to see a doctor for my migraines?
According to Pang and the American Migraine Foundation, you should book a visit with your health care provider if…
Your symptoms come on suddenly (new, severe or "worst ever").
Your headaches fit a migraine pattern: moderate to severe, disabling, with light/sound sensitivity and nausea/vomiting.
You get attacks once a week or more.
You're using pain meds more than twice a week.
Your migraines are becoming more frequent or lasting longer than usual.
You're missing work/school — or planning life around potential headaches.
You don't have a medication that reliably works during an attack.
Can migraine caps replace medication?
No. A migraine cap can absolutely complement meds — but it shouldn't replace a treatment plan from your care provider. For acute migraine attacks, ibuprofen, naproxen, acetylsalicylic acid (aspirin), diclofenac, acetaminophen and acetaminophen/aspirin/caffeine combo meds have strong evidence for relief.
"If a medication is recommended or prescribed, it's best to take that first so it's already taking action and then go to the non-medication treatments, like a migraine cap," says Strauss. "The key with migraine is starting with the strongest treatment first and treating early and fast." For milder headaches, non-medication options may be enough; if pain lasts beyond an hour or escalates, medication is often needed.
What natural headache remedies do you recommend?
"I always recommend migraine caps," says Strauss, who adds that she often encourages patients to try the following as well:
Applying peppermint oil to sites of pain.
Drinking electrolyte fluids, like water "spiked" with a sugar-free electrolyte pack.
Trying green light therapy, which is sitting near a narrow-band green LED for about 1 to 2 hours per day. (While large randomized studies are still needed, one small preliminary trial found that, with daily use, people with chronic migraine went from about 22 headache days a month to roughly nine.)
Do migraine caps help with tension or sinus headaches?
Yes, hot or cold therapy caps can help relieve symptoms of tension and/or sinus headaches. For tension headaches that extend down to the shoulders, we particularly recommend the OnlyCare Migraine Relief Cap and Neck Ice Pack Wrap Gel Set that includes a cooling neck and shoulder wrap.
Meet our experts
Lauren Doyle Strauss, DO, associate professor and division chief of general neurology and headache at Virginia Commonwealth University Health and Children's Hospital of Richmond
Jimmy Pang, PT/DPT, specialist in vestibular and neurologic care and founder of Pang Physical Therapy
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
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