Lifestyle Modifications and Migraine – Sleep

In this series, we discuss how to harvest the power of lifestyle modification to improve migraine and headache. See the complete list here.

Sleep disturbances are common across various pain syndromes, but the relationship between sleep and migraine is particularly profound. Those who live with migraines often have a keen focus on their sleeping habits. This focus is warranted, as both insufficient and excessive sleep can trigger migraines. Moreover, during a migraine attack, achieving sleep is challenging, yet it is often the relief that marks the end of an episode. Additionally, sleep disorders like obstructive sleep apnea, which frequently cause headaches, can lead to more frequent migraine attacks.

Understanding the Link Between Sleep and Migraine

The Role of Sleep in Migraine Triggering
The hypothalamus, a deep brain structure that regulates our circadian rhythms and sleep cycles, is also implicated in the onset of migraine attacks. The activation of the hypothalamus is believed to be among the initial changes occurring in the brain that contribute to migraine prodromal symptoms like yawning, fatigue, and alterations in sleep patterns.

Can Lack of Sleep Trigger a Migraine?
Determining whether sleep deprivation directly triggers migraines or simply coincides with pre-migraine changes in the brain is complex. However, chronic sleep deprivation is definitively linked to increased migraine frequency. Research indicates that individuals with insomnia are significantly more likely to develop migraines. Those who suffer from both insomnia and migraines tend to experience more severe and frequent attacks, adversely affecting their quality of life.

Benefits of Treating Insomnia on Migraines
Addressing insomnia can profoundly impact migraine management. Melatonin, commonly used to promote sleep, has been shown to reduce migraine severity effectively, rivaling some traditional medications like Amitriptyline. Cognitive Behavioral Therapy (CBT), which focuses on sleep hygiene, relaxation training, and sleep restriction therapy, has also been effective in decreasing both migraine frequency and intensity.

Is Snoring Related to Migraine?

Snoring is a hallmark of obstructive sleep apnea (OSA), a condition that can reduce oxygen levels to the brain during sleep, leading to fragmented sleep and frequent awakenings. For individuals with migraine, this can manifest as morning headaches, often progressing into full-blown migraine episodes.

Improving Migraine Through Better Sleep Practices

1. Establish Regular Sleeping Patterns: Consistency in your sleep schedule, including fixed bedtime and wake-up times, is crucial.
2. Minimize Sleep Disruptions: Avoid shift work if possible and discuss with your neurologist about obtaining supportive documentation for your employer to facilitate necessary accommodations.
3. Enhance Sleep Hygiene: Recommendations for good sleep hygiene include maintaining a cool, dark, and quiet sleeping environment, avoiding caffeine and electronics before bedtime, and establishing a relaxing pre-sleep routine.
4. Consider Supplements or Therapy: If insomnia persists, consider using melatonin supplements or seeking a referral for cognitive behavioral therapy.
5. Address Sleep Apnea: If you experience symptoms of sleep apnea, such as snoring or breathing pauses followed by gasps, seek a medical evaluation and appropriate treatment to potentially reduce the frequency of migraine headaches.

Sleep is a vital component of migraine management. By improving sleep quality and addressing related disorders, individuals with migraines can significantly enhance their overall health and reduce the frequency and severity of their headaches. Here's to achieving restful sleep and better managing your migraines.

Join our email list to be the first to know of our new articles.

Ref:

1. Tiseo, Cindy, et al. "Migraine and sleep disorders: a systematic review." The journal of headache and pain 21 (2020): 1-13.

2. Duan, Shaojie, et al. "Association between sleep quality, migraine and migraine burden." Frontiers in Neurology 13 (2022): 955298.

3. Vgontzas, Angeliki, and Jelena M. Pavlović. "Sleep disorders and migraine: review of literature and potential pathophysiology mechanisms." Headache: The Journal of Head and Face Pain 58.7 (2018): 1030-1039.

4. Bertisch, Suzanne M., et al. "Nightly sleep duration, fragmentation, and quality and daily risk of migraine." Neurology 94.5 (2020): e489-e496.