Sleep disorders seem to be highly prevalent among children with pediatric migraines and are associated with higher headache severity, according to a study published online Aug. 14 in the Journal of Clinical Medicine. Researchers have also discovered common gene variants that raise the risk of migraines in Black children.
Alessandra Voci, from the Tor Vergata University of Rome, and colleagues examined the correlation between headache features and sleep in pediatric migraines.
SEE MORE: Natural Remedies For Headaches & Migraines
Parents of children and adolescents with migraines answered questions about headache characteristics and completed the Children's Sleep Habits Questionnaire (CSHQ) and the Epworth Sleepiness Scale for Children and Adolescents.
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The researchers found that sleep disorders were identified in 72.9 percent of 140 individuals; only 5.0 percent had already received a diagnosis.
READ: 9 Tips for a Good Night’s Sleep
Statistically significantly higher headache frequency was seen for patients with sleep disorders, and the prevalence of migraine equivalents was higher.
There was a correlation observed for a higher CSHQ total score with a higher frequency of severe attacks and lower acute drug efficacy.
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There were significant positive associations seen for delay of sleep onset, sleep duration, and night-wakings subscales with the frequency of migraine.
"Sleep disorders, though highly prevalent in pediatric migraine and frequently associated with a higher headache severity, [remain] underdiagnosed in many cases. Given the relationship between sleep and migraine characteristics, improving sleep quality could help
to reduce migraine disability and vice versa," the authors write. "Therefore, the clinical evaluation of pediatric patients with migraine should always include a careful analysis of their sleep habits in order to detect the presence of sleep disorders early."
Getting your child to sleep
Creating habits that promote healthy sleeping routines and consistency is key to getting your child the sleep he or she needs to prevent pediatric migraines.
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Try these tips:
- Create a routine: Having a consistent bedtime routine will train your child's body and mind to know when it's time to settle down and sleep and will help with insomnia. You can pick a routine that is unique to your child, but overall you should aim for 20 minutes of three to four quiet activities such as putting on PJs, brushing teeth, a warm bath, and reading.
- Set a bedtime: Assign your child a bedtime and stick to it, even on the weekends. This will eliminate inconsistency and allow your child to dose off at the same time every day.
- Put a curfew on screen time: TVs, tablets, etc. have a blue light that suppresses the melatonin your child needs to sleep. Screen time also stimulates the brain, which will make it harder for your child to wind down for bedtime.
- Avoid scary/violent content: This type of content may scare or worry your child and interfere with their sleep.
- Exercise: Exercise is great for people of all ages looking to fall asleep faster and stay asleep throughout the night. Try getting your child active for at least one hour a day. Just be sure to avoid activity within two hours of their bedtime because it may have the reverse effect and give them more energy.
- Eliminate caffeine: Even a small amount of caffeine can have a big impact on children. Either avoid it altogether or don't allow your child to consume it within six hours of their bedtime.
- Don't sleep with pets: This is a good method to try and see if you can get any positive results. Pets tend to move around throughout the night, which can ruin a peaceful slumber. So you might consider keeping the pets out of your child's bedroom.
- Room temperature: When our bodies/brains get ready for sleep, they naturally cool down. If you live in a warmer house, this can be interrupted. Try keeping the thermostat around 65 degrees.
- Noise: It is no surprise that noise can interrupt sleep. Try investing in noise-blocking curtains or using a fan or white noise machine to block out distracting sounds.
- Adjust light level: Keep your child's bedroom as dark as possible to promote healthy levels of melatonin. If your child is afraid of the dark, you can add a nightlight.
- Invest in soothing smells: Scents like lavender are soothing and have mild sedative effects. Try using essential oils, a room diffuser, or a dried potpourri sachet. These will provide a soothing, sleep-inducing smell to get your child to sleep.
