Migraine attacks can disrupt sleep to a great extent, creating a harmful cycle where poor sleep further exacerbates migraine frequency and severity.
Addressing sleep disturbances is therefore crucial for individuals suffering from migraines. Speaking with the OnlyMyHealth team, Dr Vivek Barun, Consultant - Neurology and Epilepsy, Artemis Hospitals, Gurugram, shares strategies to help manage and reduce migraine-related sleep disruptions.
Also Read: How To Identify An Allergy Headache: How Is It Different From Other Common Types Of Headaches
Understanding the Link Between Sleep and Migraines
Poor sleep is a major migraine trigger, and vice versa.
According to Dr Barun, poor sleep can heighten the brain's sensitivity to pain, disrupt neurotransmitters like serotonin that regulate mood and pain, and increase stress chemicals that promote inflammation and vascular changes associated with migraines.
"A disrupted sleep cycle, such as irregular bedtime or insomnia, can cause more frequent migraines," he adds.
While their exact relationship remains complex and not fully understood, recent studies suggest that imbalances in the brain's pathways might link the two conditions.
Therefore, to reduce the risk, it is important to maintain a consistent sleep schedule, avoid screens at night, and create a relaxing bedtime routine.
Effective Sleep Hygiene Practices
Establishing good sleep hygiene can enhance sleep quality and reduce nighttime migraines:
- Go to bed and wake up at the same time every day, even on weekends, to regulate your body's internal clock.
- Engage in calming activities before bed, such as reading, meditation, or listening to soft music, to signal your body that it's time to sleep.
- Ensure your bedroom is dark, quiet, and cool. Invest in a comfortable mattress and pillows to support restful sleep.
- Avoid screens at least an hour before bedtime, as the blue light emitted can interfere with melatonin production and disrupt sleep.
- Eat light meals and avoid caffeine close to bedtime, as it can hinder your ability to fall asleep.
Relaxation Techniques Before Bed
Including relaxation techniques in your nightly routine can reduce stress and potentially prevent migraines. These include:
- Slow, deep breaths to prepare your body for sleep
- Tense and then relax different muscle groups to alleviate physical tension.
- Focus on the present moment to reduce anxiety and promote relaxation.
- Light stretching
Dietary and Hydration Tips For Better Sleep
Your diet and hydration habits also play significant roles in managing migraines and promoting quality sleep. Some of the strategies include:
- Aim to drink adequate water throughout the day to maintain hydration.
- While small amounts of caffeine can relieve headaches for some, excessive consumption or late-day intake may disrupt sleep and trigger migraines.
- Consuming a diet rich in fruits, vegetables, whole grains, and lean proteins can help stabilise blood sugar levels and reduce migraine risk.
When To Seek Medical Help?
Dr Barun says, “You should see a doctor if migraines constantly disrupt sleep or worsen symptoms over time. If headaches exceed 15 days per month, last longer than hours, or fail to improve with rest or medication, a consultation is needed.”
He advises consulting a doctor if a migraine is accompanied by vision change, numbness, confusion, or an extreme headache. The doctor will establish causes and advise lifestyle change. Early medical intervention can treat symptoms and prevent long-term sleeping and health issues.