Sleep regulates and restores many of our body’s functions. A good night’s sleep regulates our mood, improves our memory, and strengthens our immune systems. A lack of sleep can adversely impact our bodies, leading to physical and mental health issues. Migraines and headaches are some of the most common symptoms stemming from sleep deprivation.
Sleep deprivation may have several causes, including long or odd hours at work, substance abuse, stress, anxiety, or medical conditions.
The connection between migraine and sleep
Research has linked sleep deprivation to numerous headache disorders, including migraines, which most commonly affect individuals when they wake up in the morning.
About 12% of the U.S. population suffers from migraines. Migraines may be characterized as throbbing or pulsing pain on the sides of the head. Migraines may also induce weakness, light sensitivity, and nausea.
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Women are three times more likely to suffer migraines than men, and people with a family history of migraines may be more likely to have migraines themselves.
Sleep deprivation increases the risk of migraines but also increases the severity and frequency of migraine attacks. The parts of the brain that regulate sleep also contain neurons involved with regulating pain.
Erratic sleep schedules resulting in too little sleep may disrupt the brain’s sleep-wake cycle, causing migraines and clusters of headaches.
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Sleep deprivation is problematic, but oversleeping can also trigger migraines. These “weekend migraines” commonly occur in people who
oversleep on weekends to make up for lost sleep during their busy week.
How to treat migraines
If you’ve woken up with a migraine, there are steps you can take to help your symptoms.
Proper hydration and over-the-counter pain relievers may provide relief.
To ensure your sleep is of high quality, try to sleep in a quiet, dark location. Avoid fluorescent lights or screens when it’s close to bedtime.
If your migraines persist or increase in severity, you may want to consult a physician. A healthcare provider can help diagnose your symptoms, review your medical history, and perform physical and neurological tests to rule out any other conditions that may be causing your migraines.
READ: 9 Tips for a Good Night’s Sleep
To prevent future migraines, make sure you get the right amount of sleep. The National Sleep Foundation recommends 7-8 hours of sleep per night for adults.
The following are a few tips that will help you maintain a healthy sleep routine:
- Try to wake up and go to bed at the same time every day – even on weekends.
- Avoid using substances like alcohol, nicotine, or caffeine before bed.
- Take time to relax by calming your mind before bed. Activities like reading, meditating, listening to music, or taking a warm shower may improve the speed at which you fall asleep.
