If you’re seeking ways to reduce migraine attacks, examining your sleep habits might be a good place to start.
Recent research has identified a connection between sleep and migraines, with evidence suggesting that chronic migraines and sleep disorders often go hand-in-hand.
Furthermore, according to the American Academy of Pediatrics, getting enough sleep could help alleviate the head pain that many people with migraines experience.
Changing long-standing habits that have affected your sleep quality can be challenging, but gradual adjustments can make a significant difference.
Here are eight strategies for improving your sleep habits to help relieve migraines.
Resist the Urge to Nap During the Day
When you’re not sleeping well at night, you may feel daytime fatigue that tempts you to take a nap.
However, it might be beneficial to resist this urge. Evidence suggests that daytime napping could contribute to the cycle of migraines and sleep disorders.
A 2016 survey of 147 adults with migraines found that two-thirds of those experiencing regular headaches also had insomnia. Another 60 percent regularly took daytime naps to compensate for lack of sleep.
While a short afternoon nap may provide a temporary energy boost, it can interfere with your body’s internal sleep schedule, potentially contributing to insomnia, which is associated with migraines.
Avoid Caffeine Late in the Day
A 2020 review of earlier research suggests that caffeine can provide relief from migraines.
However, consuming too much caffeine, especially later in the day, may do more harm than good when it comes to managing migraines. Caffeine can linger in your system for several hours, making it difficult to fall asleep if consumed in the afternoon.
The best approach? Enjoy your caffeine in the mornings and aim to stop around lunchtime. To satisfy your afternoon cravings, consider sipping on hot or iced herbal tea instead.
Exercise Regularly
Regular exercise not only helps you burn calories and boost your metabolism, but it also helps reduce migraine triggers such as stress and poor sleep.
The key to incorporating physical activity into your migraine treatment plan is to exercise consistently. According to the American Migraine Foundation, this could mean starting with as little as 5 to 10 minutes of walking each day if you’re just beginning. Doing too much too soon could trigger headaches and other migraine symptoms, so it’s important to start slowly.
If you prefer higher-intensity workouts, such as running, consider exercising earlier in the day, as high-intensity activities later in the day could make it difficult to fall asleep.
Avoid Eating Before Bedtime
Eating before bedtime can disrupt your sleep quality, especially if you have large meals late in the evening. Ideally, your last meal should be at least four hours before going to bed.
Eating right before bedtime can also exacerbate heartburn. Lying down after eating can cause stomach acid to travel back into the esophagus, leading to discomfort that may keep you awake at night.
Additionally, consider the types of foods you consume, particularly in the hours leading up to bedtime. Avoid foods that are known to trigger migraine attacks, such as:
- Artificial sweeteners
- Spicy foods
- Monosodium glutamate (MSG)
- Chocolate
- Citrus fruits
- Aged cheese
- Red meat
- Processed or smoked meats
- Food dyes
It’s also wise to avoid drinking alcohol. While a nightcap may initially have a sedative effect, the benefit is only temporary. Alcohol can prevent you from achieving much-needed deep sleep and may cause you to wake up in the middle of the night.
Make Your Bedroom a Sleep Sanctuary
Light, noise, and temperature can all affect your sleep quality. If you’re dealing with regular insomnia and migraine attacks, it’s beneficial to assess your bedroom environment to see where you can make improvements.
According to the National Sleep Foundation, here are some ways to create a more soothing environment for sleep:
- Lower the thermostat to between 60 to 67°F (16 to 19°C).
- Use a fan to create white noise that silences distracting sounds.
- Install darkening or blackout shades.
- Switch to a comfortable, supportive mattress.
- Keep digital clocks out of view.
By making these adjustments, you can enhance your sleep environment and potentially reduce migraine triggers.
Create a Relaxing Bedtime Routine
As you wind down for the night, it may be tempting to scroll through your smartphone or watch TV. However, the blue light from screens can interfere with your ability to fall asleep.
Instead, swap out these activities for more relaxing ones before bedtime. Some options include:
- Meditation
- Guided imagery
- Deep-breathing exercises
- Biofeedback techniques
- Light yoga stretches
- Taking a warm bath
- Reading a book
Not only will these activities help set the right mood for sleep, but they may also help alleviate stress, another common migraine trigger.
Stick to a Sleep Schedule
One of the best ways to improve the quality of your sleep is to establish a sleep schedule — and stick to it.
Getting too little or too much sleep can trigger migraine attacks, according to the American Academy of Pediatrics. Most people need between 7 and 9 hours of sleep, but determine the amount that makes you feel best and aim to get that every night.
While the temptation to sleep in on weekends may be hard to resist, it’s important to maintain your schedule even on those days.
Sleeping late on your days off can make it difficult to fall asleep on schedule during the workweek, thereby restarting the cycle of insomnia and daytime fatigue.
Talk to Your Doctor About Possible Sleep Disorders
Insomnia is just one of many sleep disorders associated with migraines. According to 2020 research, people with migraines may be at higher risk for:
- Parasomnias, a group of sleep disturbances that may include unwanted thoughts, dreams, or behaviors
- Obstructive sleep apnea (OSA), which causes disrupted breathing while sleeping
- Circadian rhythm sleep-wake disorders
- Restless legs syndrome, which causes frequent urges to move your legs when lying down
- Periodic limb movements
If you continue to experience migraines along with fatigue and difficulty sleeping, you may want to get tested for a sleep disorder. This process often involves a sleep study, also known as polysomnography.