10 Ways to Get Better Sleep With Migraines

Migraine headache is a common medical condition that typically affects women more than men. A migraine usually feels like a moderate to serious headache with a throbbing on one side of your head. It can also cause you to feel nauseous, to vomit, or to have increased sensitivity to lights and sounds.

People who experience migraines are up to eight times more likely to have a sleep disorder, the most common being insomnia. Even though migraines can make it difficult, there are things that you can do to get better sleep.

Most migraines happen between 4 and 9 in the morning, which is thought to be related to our circadian rhythm, the 24-hour sleep-wake cycle.

By going to bed and waking up at the same time each day, you help set your body’s sleep rhythm. Regular sleep patterns can help prevent morning migraine.

Just like setting a bedtime, avoiding naps also helps to establish regular sleeping hours.

If you must nap, keep it to 30 minutes or less so that it doesn’t affect your sleep at night. Oversleeping can actually trigger migraines, just like too little sleep can.

Make sure your bed is free of distractions and used only for sleep. This helps train the body and mind to associate your bed with rest and relaxation.

Getting a restful night of sleep helps ease and prevent migraines, so no watching TV or eating in bed.

Migraines can cause sensitivity to light. To help reduce your discomfort and get ready for sleep, dim the lights and put away electronics with a screen as you’re getting ready for bed.

To help reduce any sound sensitivity that may come with a migraine, make sure your bedroom is quiet as well.

Substances like nicotine, caffeine, and alcohol can interfere with sleep, so avoid them during the later hours of the day, or cut them out altogether.

Creating a wind-down routine at the end of the day signals to your body that it’s time to sleep.

Try something relaxing like reading a book or taking a hot bath before bed to help you feel better and get ready for a good night’s sleep.

Studies show that setting a time toward the end of your day after which you do not eat or drink is one habit that can help curb migraine frequency and improve sleep.

Eat your last meal at least four hours before bedtime and stop drinking liquids two hours before.

Try to spend some time outside during daylight hours and get some sunshine. The natural light cues your brain and helps time your body’s clock to its regular circadian rhythm.

Later on in the day, the time you spent outside earlier can help your body get ready for nighttime and sleep.

Some medications, even those prescribed to help with migraines, can contain caffeine or stimulants as a therapeutic. These medicines may interrupt your sleep and make it even more difficult to sleep well with a migraine.

Other medications can make you groggy or want to sleep during the day, which affects your body’s natural clock and rhythm.

Trying to sleep with a migraine or worrying about falling asleep can keep you up longer. Try to relax and let your mind settle.

Hide your clock or alarm from view during the night so you don’t count the hours until the morning or count your hours of sleep.