Are your sleep habits triggering migraines? Let’s explore what causes migraines and how to mitigate the symptoms.
An inadequate amount of sleep is damaging for many reasons. One that we will dive into is migraines. Migraines can be very prevalent when not enough sleep is had. We will take you through the nitty-gritty details of migraines, why sleep habits can cause migraines, and how to resolve them.
What are migraines?
Migraines are a headache disorder that reoccurs from moderate to severe headache pain. The pain varies from person to person but there are some common features and symptoms.
- Aura: If you have never heard of this term, aura is a term used to describe feelings of temporary neurological symptoms. This includes visual disturbances such as flashing lights, blind spots, or zigzag lines.
- Headache pain: Throbbing pain in one side of the head, but sometimes both. Pain can range from moderate to severe.
- Sensitivity to light and sound: During a migraine, a person can become very sensitive to light and sounds. In some cases, bright lights or loud sounds can worsen the headache pain.
- Nausea and vomiting: It is possible to experience gastrointestinal symptoms during a migraine. This includes nausea and vomiting.
Other common symptoms include feelings of fatigue, difficulty concentrating, dizziness, and irritability.
It is clear that migraines are not a pleasant feeling, and due to this making changes to limit these occurrences can make all the difference in overall well-being.
Can lack of sleep increase migraines?
Yes. The development or triggering of a migraine is entirely possible, if not increased when not getting enough sleep. Sleep deprivation is a known cause of migraines, doing as much as increasing the pain and frequency of migraines.
So why are migraines more common due to lack of sleep? Allow us to break it down:
- Increased sensitivity to triggers: Due to lack of sleep, your brain is unable to restore and recharge, making it more sensitive to triggers such as bright lights and loud noises. Sometimes migraines can be triggered by smells as well.
- Disrupted neurotransmitters: Imbalanced neurotransmitters in the brain lead to mood, sleep, and pain sensation becoming irregular. For example, serotonin, a mood neurotransmitter can be irregular when experiencing migraines which leads to a depleted mood.
- Disrupted stress response: When you sleep, relaxation helps to deal with feelings of stress. So when that proper sleep isn’t had, the body’s ability to cope with stress diminishes.
- Altered pain perception: Pain tolerance can be affected greatly when sleep deprived. This is especially so for those who experience migraines. This means more pain than typical when experiencing migraines.
- Disrupted sleep-wake cycle: Our bodies run on a 24-hour internal clock known as our circadian rhythm, aka the sleep-wake cycle. Not getting enough sleep throws off the pattern which makes the body more weak and unable to deal with migraines as well as if you were properly rested.
How can I make changes to improve my sleep and lessen migraines?
Lifestyle changes can be made to help improve sleep and potentially lessen migraines. Making these changes will soon improve your overall well-being and health. These include:
- Creating a sleep-friendly environment
- Limiting exposure to technology before bed
- Establishing a consistent sleep schedule
- Maintaining a healthy lifestyle
If you need any extra help in this department, Relaxium actually offers a safe and effective sleep supplement called Relaxium Sleep. Relaxium Sleep is a sleep supplement that helps you to fall asleep faster, stay asleep longer, and have you waking up feeling refreshed and alert. re
Creating a sleep-friendly environment
The environment in which you sleep does have a great impact on the quality of sleep. Limiting distractions, and sleeping in comfort can make all the difference.
When we say sleep-friendly, consider what makes you feel the most relaxed. If you need a pitch-black room but are constantly awoken by a car or street light, consider black-out curtains.
Use a sound machine if you are in a noisy area. Purchase new bedding and pillows that you know will make you feel more comfortable in bed. All of this can help to improve the duration of sleep you have which can help to limit migraines.
Limiting exposure to technology before bed
You may think that a quick scroll on your phone won’t do any harm before bed. This is not necessarily true. The blue light emitted by technology signals the brain to be alert.
Scrolling on your phone before bed will make falling asleep much more difficult. It is best to stay off your technology for at least 30 minutes before bed.
Establishing a consistent sleep schedule
We mentioned the sleep-wake cycle earlier, this is where a consistent sleep schedule comes in. Waking up and falling asleep at the same time each day will help to get the body into a pattern, signaling at certain times that it’s time for bed.
This also ensures that you will get all the sleep you need, making the body stronger in its fight against migraines.
Maintaining a healthy lifestyle
For so many reasons, maintaining a healthy lifestyle is one of the most important changes to make. Eating a balanced diet and exercising regularly can help to make significant changes to the health and durability of the body.
Simple workouts each day such as:
- Jogging
- Dancing
- Swimming
- Moderate lifting
All of these performed for around 30 minutes helps to improve overall health.
Diet also makes a big difference between a healthy person and a brain, versus an unhealthy one. Try to implement all food groups:
- Protein
- Healthy fats
- Fruits
- Vegetables
- Whole grains
Consider a balanced diet including all of these.
Limit migraines by getting the sleep you need
No one likes to get migraines. They are painful and always inconvenient. Limit the exposure to migraines by getting the sleep you need. Making these lifestyle changes will provide so much for your overall health!
Relaxium offers a number of safe and effective supplements that aid in the categories of sleep, calm, focus, and immunity. Created by Clinical Neurologist and Sleep Expert, Dr. Eric Ciliberti, TryRelaxium.com offers a 30-day Money Back Guarantee trial of Relaxium Sleep to allow our users to truly experience its effects. To try the product today visit our website for more information.
To restful and healthy days ahead.
The Relaxium Team
*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Sources:
https://www.ninds.nih.gov/health-information/disorders/migraine