Have you ever woken up with a pounding headache, feeling as though your head is being hammered, only for the pain to subside in a few hours? While several factors can contribute to morning headaches, one surprising factor could be your sleeping position, particularly if you sleep on your stomach.
To better understand why this happens, the OnlyMyHealth team got in touch with Dr Sanjay Manchanda, Chairperson, Sleep Medicine, Sir Ganga Ram Hospital, New Delhi. Here’s what our expert shared with us.
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Expert Insights On Sleep-Related Headaches
“Sleep apnoea could be a factor, else, the sole act of sleeping on your stomach does not play a role. This happens because those with sleep apnoea face breathing difficulties”, says Dr Manchanda. Sleep apnoea is a condition where breathing stops and starts repeatedly during sleep, leading to disrupted rest.
Essentially, headaches due to sleep apnoea typically occur upon waking and often resolve within a few hours. If you suspect sleep apnoea, we would advise you to consult an expert.
What Are Other Potential Causes?
Stomach sleeping might feel cosy, but it is the worst sleeping position. When you sleep on your stomach, you have to turn your head to one side to breathe. This twist in your neck puts your spine out of alignment, which can lead to strain on your neck muscles and even compress nerves.
Over time, this strain might manifest as headaches, shoulder discomfort, or even arm pain. Also, poor spinal alignment can restrict blood flow and cause tension in your muscles, which can further contribute to headaches. This has been corroborated by research too.
To add to that, certain sleep positions might also make sinus headaches worse. It might be difficult for our sinuses to flow properly when we rest flat, especially on our backs. This might cause your sinuses to become more compressed, especially if you already have congestion, which can cause a headache when you wake up.
Your Sleeping Environment Also Plays A Role
Your sleeping environment plays a crucial role in your overall rest and can indirectly contribute to headaches. For instance, a room that’s too warm or too cold can disrupt your sleep, leading to muscle tension and restlessness. Low humidity, on the other hand, can dry out your nasal passages, potentially triggering sinus-related headaches.
Furthermore, both too little and too much sleep can lead to headaches. A regular sleep schedule helps regulate your body’s internal clock, reducing the chances of waking up with discomfort.
Should You Change Your Sleeping Position?
While switching sleeping positions might seem daunting, it could significantly improve your quality of sleep and reduce the risk of headaches. If you’re a dedicated stomach sleeper, here are some tips to ease the transition.
- If you can’t give up stomach sleeping, invest in a thin pillow or skip it altogether to minimise the strain on your neck.
- Keep your room at a comfortable temperature and maintain good humidity levels to ensure restful sleep.
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Takeaway
While sleeping on your stomach might feel comforting, it can take a toll on your body, leading to headaches and other complications. A little effort to adjust your sleeping habits and environment can go a long way in improving your overall well-being.
If you’re still waking up with persistent headaches despite making changes, you may want to consult a sleep specialist. They can help identify the root cause and guide you towards better sleep.