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Migraines can be avoided by practicing good sleep hygiene. Here are 11 tips for improving your sleep habits and preventing headaches
Migraines can be triggered by lack of sleep or disrupted sleep. Conversely, studies have shown that migraines can cause poor quality sleep. You can avoid migraines by practicing good sleep hygiene and taking steps to ensure 7-9 hours of quality sleep each night.
Here are 11 tips for preventing sleep problems from triggering your migraines.
11 tips for better sleep to avoid migraines
1. Minimize bright lights before bed
At least one hour before bedtime, put away devices that emit blue light, such as laptops and smartphones. Dim the lights in your bedroom. Staying away from bright lights increases the melatonin levels in your blood, which makes you fall asleep faster. Melatonin is a hormone that induces sleep. If you need to get up during the night, use a night light instead of turning on the main bedroom light.
2. Avoid caffeine and alcohol close to bedtime
Drinking caffeinated beverages or alcohol 4-6 hours before bed can disrupt your sleep and lead to frequent nighttime awakenings, which can lead to migraine headaches.
3. Avoid eating close to bedtime
Try to eat your last meal of the day at least 3 hours before you go to bed. Keep your dinner light, as eating a heavy meal late at night can stimulate your digestive system and make it hard for you to fall or stay asleep. If you get hungry, snack on foods such as walnuts that contain a decent amount of melatonin.
4. Avoid greasy or spicy food at dinnertime
Spicy and fatty meals can upset your stomach and make it hard for you to sleep.
5. Exercise every day
It is important to engage in some kind of physical activity during the day to get a good night’s sleep. Try to get 30 minutes of moderate aerobic activity at least 5 times a week. However, remember to keep an interval of at least 2-3 hours between your workout and bedtime. Exercising very close to bedtime can overstimulate your body and keep you awake.
6. Avoid taking naps during the day
If you are not getting enough sleep during the night, you may be tempted to sleep during the day. However, although a short nap of 30 minutes is OK for most people, it can further interfere with your sleeping schedule and trigger migraines.
7. Stick to a sleep schedule
Establishing a sleep schedule and sticking to it on a regular basis is one of the best ways to make sure you are getting 7-6 hours of sleep each night and avoid migraine attacks. Make it a habit to sleep at the same time at night and wake up at the same time in the morning.
8. Practice relaxation techniques
In order to get quality sleep, set aside time to relax, unwind, and put away the worries of the day before bed. You can try various relaxation techniques, such as meditation, deep breathing, stretching, listening to muscle, or progressive muscle relaxation.
9. Improve your sleep environment
Sometimes, noises in your home, such as loud TVs or other members of the family can disrupt your sleep. Try wearing earplugs or white noise machines to block out unwanted sounds. Adjust the temperature of your room so that you are comfortable. Invest in a quality mattress. Creating a sleep-friendly environment can help you get better sleep and keep migraines at bay.
10. Take a warm bath
Studies suggest taking a warm or hot bath for 10 minutes before bed may help you sleep better. Taking a warm bath helps bring your temperature up and then cool down, which stimulates melatonin production. This can help you fall asleep faster and stay asleep longer.
11. Consult a sleep specialist
If nothing seems to help, consult a sleep specialist or a doctor trained to diagnose and treat sleep disorders. Your specialist can help you identify whether your sleep problems are related to an underlying health condition or diagnose you with a sleep disorder.
