Let's stop sharing a bed with migraines
Aug 13, 2018
There has been an undeniable connection between headaches/migraines and sleep for decades. Too little an amount of sleep can trigger a headache and yet having a sleep in on a lazy Sunday morning can also set off a migraine. Those with headaches and migraines are at two to eight times’ greater risk of having a sleep disorder than the general public with nearly half of all migraines occurring between 4-9am. Waking first thing in the morning or shortly after you wake is an important sign that sleep may be affecting your headaches. However not only can the quality of your sleep be affecting your headaches/migraines, but also the way in which you sleep.
Biological links between sleep and headaches:
Lack of sleep and too much sleep are known to be a trigger for migraines. Disruptions in regular sleeping patterns, such as shift work and jet lag can also be triggers for migraines. Being excessively tired pre or post a migraine is common and it can also be therapeutic during a migraine attack. Insomnia and migraine are known to co-exist, particularly in chronic sufferers. Excessive tiredness during the day can be associated with headaches, sleep apnoea can accompany dull morning headaches and narcolepsy sufferers are known to have a higher percentage of headaches than the general population. All of these examples highlight a strong connection between headaches and sleep disorders.
There are common areas in the brain that connect sleep, mood and headaches. These areas of the brain also share chemical messengers. When you have a poor night’s sleep, your threshold for pain and therefore your sensitivity to it decreases and your experience of pain is heightened. Conversely, when you have a restful night’s sleep, your sensitivity to pain decreases, your pain eases and your mood is elevated. Therefore having a good night’s sleep can greatly aid in decreasing your chances of triggering a headache.
Good sleeping habits:
Sleeping positions:
There are three common sleeping positions that we all assume and then put our own unique spin on during the night. You will either sleep solely on your back, side or stomach, or swap during the night, so which of these positions should you be sleeping in?
We know that the neck is implicated in headaches and migraines. You are asleep for (hopefully) 7-8 hours of the night and therefore whichever position you assume, your neck will be held in that position for many hours. In order to maintain a healthy alignment for your neck, sleeping on your back or your side are your best sleeping options. Sleeping on your stomach puts a lot of rotation and force through your neck which will likely leave you waking with a sense of stiffness in the morning. Continually sleeping on your stomach will promote neck dysfunctions which will also exacerbate your headaches and migraines.
Quality, quantity and the way in which you sleep can all have an effect on your headache and migraine pain. How are you going to change your sleeping habits so that you stop sharing a bed with migraines?
Lack of sleep and too much sleep are known to be a trigger for migraines. Disruptions in regular sleeping patterns, such as shift work and jet lag can also be triggers for migraines. Being excessively tired pre or post a migraine is common and it can also be therapeutic during a migraine attack. Insomnia and migraine are known to co-exist, particularly in chronic sufferers. Excessive tiredness during the day can be associated with headaches, sleep apnoea can accompany dull morning headaches and narcolepsy sufferers are known to have a higher percentage of headaches than the general population. All of these examples highlight a strong connection between headaches and sleep disorders.
There are common areas in the brain that connect sleep, mood and headaches. These areas of the brain also share chemical messengers. When you have a poor night’s sleep, your threshold for pain and therefore your sensitivity to it decreases and your experience of pain is heightened. Conversely, when you have a restful night’s sleep, your sensitivity to pain decreases, your pain eases and your mood is elevated. Therefore having a good night’s sleep can greatly aid in decreasing your chances of triggering a headache.
Good sleeping habits:
- Wake up and go to bed at consistent times
- Understand how much sleep you need and allow yourself to have that much sleep
- Establish a calm sleeping environment
- A dark room
- Little to no noise
- Comfortable space
- Avoid caffeine and alcohol before bed time – these reduce the quality of your sleep
- Exercise during the day
- Avoid alerting the brain in bed by performing activities such as texting, watching television or reading
Sleeping positions:
There are three common sleeping positions that we all assume and then put our own unique spin on during the night. You will either sleep solely on your back, side or stomach, or swap during the night, so which of these positions should you be sleeping in?
We know that the neck is implicated in headaches and migraines. You are asleep for (hopefully) 7-8 hours of the night and therefore whichever position you assume, your neck will be held in that position for many hours. In order to maintain a healthy alignment for your neck, sleeping on your back or your side are your best sleeping options. Sleeping on your stomach puts a lot of rotation and force through your neck which will likely leave you waking with a sense of stiffness in the morning. Continually sleeping on your stomach will promote neck dysfunctions which will also exacerbate your headaches and migraines.
Quality, quantity and the way in which you sleep can all have an effect on your headache and migraine pain. How are you going to change your sleeping habits so that you stop sharing a bed with migraines?
