Migraines are a type of unilateral (one-sided) episodic headache that usually lasts from four to 72 hours and are often associated with nausea, vomiting, and sensitivity to light and noise The headaches that characterize migraines typically presents as a recurring attack of pulsating pain on one side of the head or behind the eye. Migraines affect all sexes but are more common in females (1). Studies have also shown that poor sleep quality and sleep disorders can worsen migraine attacks (2).
How Sleep Disorders/Poor Sleep Can Trigger Migraines:
Many people have trouble sleeping with a headache, especially a migraine. The majority of people with migraines also have insomnia, which means they struggle to fall or stay asleep. This also leads to daytime sleepiness. People who struggle with migraines and insomnia also may have more frequent headaches (2). Other migraine sufferers may sleepwalk or have recurring nightmares. These sleep issues can cause them to become more fatigued and stressed, which may trigger more migraine attacks (2).
A different condition linked with migraines is restless leg syndrome (RLS). The most common sleep-related movement disorder, RLS makes your legs feel uncomfortable or restless, especially in the evening. While RLS affects about 5–10% of people in general, it’s much more common in those who experience migraines. Like migraines, RLS is more common in women (2). People who experience both migraines and RLS also have more problems with light and noise sensitivity, dizziness, ringing in the ears (tinnitus), and neck pain.
Some migraine sufferers may also experience abnormal sleep behaviors, referred to as parasomnias. These behaviors can include acting out dreams, sleepwalking, and nightmares. Studies have shown that migraine patients are more prone to acting out their dreams or sleepwalking, especially if both started in childhood (3). These sleep disturbances are associated with poor sleep quality and aggravation of headaches. Scientists believe that this may be a consequence of changes in brain chemicals like serotonin, which controls sleep and pain (3). Abnormal sleep behaviors disturb restful sleep and can also be dangerous.
A few tips to sleep better and have fewer migraine headaches.
- Stick to a proper sleep schedule
Going to bed and waking up at the same time will help your body adapt to the sleep-wake cycle timings. Migraine headaches are often triggered by disrupting the daily sleep routine. On average, a person should have a minimum of seven to eight hours of quality sleep. Sleeping less or more than the recommended time may worsen headaches.
- Create a sleep-friendly environment.
Keep your room dark, quiet, and cool. Avoid screen time at least one to two hours before bed.
- Limit food and drink before bedtime
Avoid eating big meals late at night. Try to have dinner at least three hours before bedtime. Limit overall caffeine intake and try to avoid drinking caffeine in the afternoon and evening. Limit alcohol and nicotine use, especially at bedtime.
- Track your recurrent migraine headaches
Make a note of your migraine episodes and sleep habits. This can be useful for you and your doctor to track the triggers of your migraine.
- Adopt positive lifestyle habits
Meditation, physical activity, a healthy diet, and staying hydrated have been shown to improve sleep quality and overall health. Regularly practicing mindfulness has been strongly associated with improving sleep quality and preventing headaches.
- Consult your doctor
If you think you have a sleep disorder or more frequent migraine episodes, you should talk to your doctor. Medications or additional diagnostic tests may help you understand and control your symptoms.
Key Takeaways:
Migraines and sleep disorders often occur together with one condition worsening the other. The good news is that improving your sleeping patterns may reduce migraines and their intensity. By maintaining a regular sleep schedule, a restful bedtime setting, and healthy lifestyle behaviors, you can work toward better sleep and fewer headaches. But if you are still struggling with issues, don’t hesitate to talk to your doctor.
Dr. Sana Kausar Habiya is a medical physician from India with over three years of clinical experience. She is currently a research assistant and a final-year Master of Public Health (MPH) student at Northeastern Illinois University (NEIU) in Chicago, IL. Her research focuses on student health and well-being, with particular interest in sleep quality, circadian rhythms, substance use, and mental health among college students.
References
- World Health Organization. “Headache Disorders.” Who.int, World Health Organization: WHO, 6 Mar. 2024, www.who.int/news-room/fact-sheets/detail/headache-disorders.
- Waliszewska-Prosół, Marta, et al. “Migraine and Sleep-an Unexplained Association?” International Journal of Molecular Sciences, vol. 22, no. 11, May 2021, p. 5539, https://doi.org/10.3390/ijms22115539.
- Tiseo, C., Vacca, A., Felbush, A. et al. Migraine and sleep disorders: a systematic review.J Headache Pain 21, 126 (2020). https://doi.org/10.1186/s10194-020-01192-5