MIGRAINES AND SLEEP: WHAT IS THE RELATIONSHIP

Migraines and sleep – what is the connection? Getting too little or too much sleep can trigger a migraine in some people. The reason why poor sleep triggers migraines is not known and which one comes first is another question. Do migraines cause poor sleep or does poor sleep cause migraines? Even though the relationship between migraines and sleep is still unknown, there are some ways to ease both problems.

GET BETTER SLEEP

The United States is sleep deprived, in my opinion. We are all about money and entertainment. Many people are forced to take on two and three jobs just to make ends meet. Others just want to have fun and are willing to deprive their bodies of much needed sleep in order to do so. The result: 20 percent of the American population reports that they get less than 6 hours of sleep per night. The other percentage that does get the 8 hours or more is also decreasing.

Since there is a link between sleep and migraine, the first way to prevent migraine is to have a decent sleep schedule. In a study, 43 women with chronic migraines were taught how to improve their sleep habits. In the group of women who addressed their bad sleep habits successfully, all but one saw their headache frequency decline until most days were headache-free.

Here are 8 ways to improve your sleep.

1. Set a regular sleep schedule. Give yourself eight hours in bed each night, and keep your bedtime and wake-up time consistent all week. Also, avoid going to bed extra early if you are not really sleep yet. This way, when you do go to bed, you will be sure to get deep, restful sleep.
2. Calm your mind. Practice a mental exercise that relaxes your mind after you get in bed. Use a mental picture of somewhere you would like to be that is restful, like at the ocean or watching the moon at night. Avoid watching TV or even reading in bed.
3. Eat and drink earlier. Drink no more than a teacup of fluid before bedtime to cut down on sleep-interrupting trips to the bathroom and avoid eating meals within four hours before bedtime for the same reason.
4. Change your thinking. Some people whose migraines strike at night become afraid to go to sleep. If this is you, consider talking to a counselor about cognitive behavioral therapy by which you will learn techniques to adopt healthier thoughts and behaviors related to your migraines.
5. Cool off. Keeping the air cool in your bedroom may help lull you to sleep during a migraine attack or whenever is your bedtime schedule. Use the air conditioner to help.
6. Comfort yourself. When you have a migraine, some people find that placing cold packs on their head helps them sleep, while others prefer a warm pack. Try them both to see which one works for you.
7. Give a double whammy. After taking medication to stop a migraine, lie down in a dark, cool, quiet room. As you’re sleeping, the medicine can go to work so you wake up feeling better.
8. Review your medications. Ask your doctor if any medicines you’re taking – including migraine drugs – can wake you up or make your sleep less restful. If so, take them in the morning so as to help limit their effect on your sleep.
Of course, getting sleep without medications is the best option. However, if you are still having trouble getting enough sleep, talk to your doctor about the situation.

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