There appears to be a two-way relationship between migraines and sleep, according to a review published in 2018. Headaches can cause disruptions to sleep, and sleep problems can trigger a migraine attack. In some people, improving sleep habits can lead to fewer migraines in a matter of months. Here are the top tips for better sleep from the American Headache Society.
Proven Tips for People with Migraines to Sleep Better
1 – Create and Stick to a Sleep Schedule
Maintaining a regular sleep schedule will help you fall asleep faster, stay asleep longer, and feel refreshed when you wake up. If you find it hard to sleep, keep a notepad and pen by your bed so you can write down any thoughts that come to mind. Also, keep a sleeping diary to identify your sleep patterns and any times you have trouble sleeping. By knowing your routine, you can make small adjustments to your schedule to help you fall asleep faster and get more restful sleep.
2 – Do Not Drink Alcohol Before Bed
While a glass of wine or beer may help you relax, alcohol can cause you to wake up more often throughout the night. Also, you may wake up feeling groggier than if you had not had any alcohol. If you are having trouble sleeping, avoid alcohol or limit it to only one drink before bed if you must have a drink.
3 – Exercise and Keep Active
If you keep active during the day, you may be able to sleep better at night. Studies show that physical activity can help you fall asleep and sleep more soundly throughout the night. This is because physical activity boosts your energy, leading to a better mood, and is an effective way to increase the quality of your sleep. However, if you are having trouble sleeping, avoid strenuous workouts during the late afternoon and early evening.
4 – Use a Noise Machine
While you might think sleep sounds are relaxing, loud noises from the outside world can keep you from sleeping. If you live near many traffic lights or a busy road, white, brown or pink noise machines can help drown out these loud sounds and enable you to sleep better. Read more about the different types of noise and how it can help you sleep better.
5 – See a Sleep Doctor
If you have trouble sleeping on a regular basis, it is important to make an appointment with your doctor. Even if you don’t have migraines, sleep can play a role in your overall health. A sleep doctor can help diagnose any sleep disorders that may be causing your lack of sleep and can create a treatment plan to help you sleep better.
Sleep is a necessary part of your overall health and wellness. If you are having trouble sleeping, there are many things you can do to improve your sleep quality and quantity. If you have migraines, some of these tips may improve your overall health and take a small load off your noggin.
If you are looking for help with insomnia, come to Sleep Better Live Better. Dr. Muir and her qualified sleep team have helped thousands of patients find healthy sleep solutions.