Related Articles
If your sleep-wake cycle is disrupted, it can trigger a migraine
Bad sleeping habits can cause migraines, as migraine attacks have been linked to the sleep-wake cycle or circadian rhythm. If your sleep-wake cycle is disrupted, it can trigger a migraine.
How does sleep affect migraines?
Rapid eye movement (REM) sleep is one of the stages of the sleep-wake cycle, during which brain activity increases. Poor REM sleep can result in a higher amount of certain proteins that cause migraine headaches and chronic discomfort. If you don't spend enough time in the REM stage of sleep, you may get migraine symptoms while sleeping that last until you wake up.
Moreover, if you already have a migraine and go to bed without managing it, it can result in more unpleasant symptoms when you wake up.
Migraines can also disrupt the sleep-wake cycle, preventing you from obtaining the rest you need, which in return aggravates your symptoms or increases your risk of future migraines, causing a vicious cycle.
Do poor sleeping habits worsen migraines?
Sleep quality can influence how you perceive pain. According to studies conducted at the University of California, brain scans done on sleep-deprived brains have shown increased activity in brain areas that sense pain signals.
So for example, the more sleep you get (at least 7-9 hours), the better you are able to handle emotional and physical discomfort. Studies have shown that a lack of sleep (less than 6 hours) increases the intensity of perceived pain. Therefore, the less sleep you get, the more intense your migraines are likely to be.
If you have migraines, you are aware that the pain can persist throughout the day and even when you try to go to sleep. As a result of the pain, you may find it difficult to fall asleep or to stay asleep. This feeling of sleeplessness is an additional obstacle that many people with migraine must cope with, and it can cause a variety of problems, including more intense migraine symptoms.
How to manage migraines at home
Migraine episodes can cause intense pain that is difficult to manage. However, these tips can help you cope with symptoms at home:
- Lie down in a soundproof dark room.
- Practice relaxation techniques such as deep breathing.
- Apply hot and cold compresses over the head and face region.
- Reduce the amount of pressure on your head by removing headbands or tight hairstyles.
- Try peppermint and lavender essential oils, which may offer some relief.
- Take over-the-counter pain medications for migraines
If your migraines are chronic or severe,consult your doctor. Your doctor may prescribe migraine medications that can help you manage the pain.
How to practice good sleep hygiene to prevent migraines
Practicing good sleep hygiene is crucial to managing migraines:
- Set a sleep schedule and try to go to bed and wake up at the same time every day.
- Stay active during the day and get a few minutes of natural sunlight exposure.
- Creating a relaxing sleeping environment by making sure your bedroom is dark and the temperature is comfortable.
- Avoid using electronic devices just before bedtime.
- Avoid going to bed too hungry or too full.
- Avoid drinking too many fluids before bed so that you don't wake up in the middle of the night to use the restroom.
- Quit smoking before bed, as nicotine acts as a stimulant and inhibits the release of melatonin.
- Avoid caffeine and alcohol before bed because both can negatively impact the quality of your sleep.
Although fixing your sleeping habits is not the cure-all for migraines, getting better quality sleep can help you reduce the frequency of migraine episodes.
