The Link Between Sleep and Migraine
Discover how a regular sleep schedule can help manage migraine by reducing frequency and severity. Get tips on creating a sleep routine tailored to your needs.
Article Summary
Consistent sleep can help manage and reduce migraine attacks.
- Poor sleep can trigger and worsen migraine attacks
- People with migraine are more prone to sleep disorders
- Regular sleep schedules can help decrease migraine frequency and severity
- Adopting calming bedtime routines and optimizing sleep environments helps
Article Index
Sleep does not only impact migraine, but it can also be disrupted by it. An inconsistent sleep schedule may lead to migraine attacks. Likewise, migraine attacks can also make it hard to sleep well.
The Connection Between Sleep and Migraine
Sleep and migraine have a bidirectional relationship, where poor sleep can trigger migraine attacks, and migraine can disrupt normal sleep patterns.
Circadian rhythms, our body’s internal clock, significantly influence sleep patterns. They determine when we feel alert and when we feel sleepy. Disruptions in these rhythms from an irregular sleep schedule can trigger migraine attacks. Regular disruptions can unsettle the body’s natural rhythms, making people more vulnerable to a migraine attack.
Sleep disruption can act as a trigger for migraine, as poor sleep quality may increase the likelihood of an attack. In fact, a study found that participants with diagnosed migraine who perceived reduced sleep quality had an increased chance of a migraine attack the following morning.
If you have trouble sleeping, it may lead to migraine attacks. Likewise, migraine attacks can also make it hard to sleep well.
Benefits of Consistent Sleep for People With Migraine
A consistent sleep schedule can enhance sleep quality, which can help reduce the triggering of migraine attacks. Research indicates that people who maintain regular sleep patterns may experience fewer migraine episodes.
The benefits extend beyond migraine frequency; a stable sleep schedule can also reduce the severity of symptoms. Studies have shown that migraine severity directly influences sleep quality, emphasizing the need for integrated treatment approaches that address both sleep and migraine management.
Tips for Maintaining a Consistent Sleep Schedule
Adopting a regular sleep routine is a practical step towards managing migraine effectively.
- Set a Fixed Bedtime and Wake-Up Time: Setting a regular bedtime and wake-up time, even on weekends, is essential for maintaining a consistent sleep schedule.
- Create a Consistent and Calming Bedtime Routine: Creating a consistent bedtime routine at least an hour before bed can help signal to your body that it's time to wind down. Consider dimming the lights, avoiding screens, and engaging in relaxing activities such as reading or stretching. Practicing stress-reduction techniques before bed can also help mitigate the effects of stress-related sleep disruptions.
- Optimize Your Sleep Environment: Ensure your bedroom is conducive to restful sleep by creating a comfortable sleep environment, maintaining a cool room temperature, and reducing light and noise to help improve sleep quality.
- Make Sleep-Improving Lifestyle Adjustments: Limiting caffeine intake in the afternoons and evenings, as well as limiting alcohol and nicotine intake before bed, can enhance your ability to fall and stay asleep. Moreover, engaging in regular physical activity and managing stress through relaxation techniques, such as medication or deep breathing exercises, can promote better sleep and reduce migraine triggers.
- Make Adjustments Over Time for Travel: If you frequently travel across time zones, try gradually adjusting your sleep schedule a few days ahead of your trip. This adjustment can help minimize jet lag and maintain your sleep routine.
Recap of Learnings
Improved sleep hygiene can help manage migraine attacks. People living with migraine are more susceptible to sleep disorders, which can increase the likelihood of a migraine attack. The good news is maintaining a consistent sleep schedule can significantly reduce both the frequency and intensity of migraine symptoms. Steps to improve sleep include setting regular sleep and wake times, creating a calming bedtime routine, optimizing the sleep environment, and making lifestyle changes such as exercising and limiting caffeine in the afternoons and evenings. For travelers, adjusting sleep schedules gradually can help minimize disruptions. Adopting these strategies can improve overall well-being and make migraine easier to manage.
Learn more about migraine: https://www.pfizerforall.com/migraine/
This article is just the beginning. Dive deeper into how this condition is treated and what might be right for you.
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What most often triggers your migraine?
- Stress
- Hormonal changes
- Certain foods
- Sleep disruption
- Screen time / eye strain
You selected “text,” and you’re not alone.
“text” a common trigger for migraine attacks. Learn about other triggers and how you can manage them.
References
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