How can I improve sleep during migraine?
Create a consistent bedtime routine and ensure your sleep environment is dark and cool. Avoid caffeine and screen time a few hours before bed. Use relaxation techniques like deep breathing or meditation, and try a sleep mask or earplugs to block light and noise. Address potential triggers like stress or irregular sleep schedules.
1
Eat Light in the Evening
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Avoid large meals close to bedtime to prevent discomfort or reflux, which can interfere with sleep and increase migraine sensitivity. A light, nutritious snack may be helpful if you’re hungry.
2
Practice Good Sleep Hygiene
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Maintain a clean, calm sleep space, and reserve your bed for sleep only, avoiding other activities like work or eating. This can train your mind to associate the bed with restful sleep.
3
Stay Hydrated
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Dehydration can be a migraine trigger and impact sleep. Drink plenty of water throughout the day but limit fluids close to bedtime to avoid nighttime awakenings.
4
Stay Consistent on Weekends
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Sleeping in or changing your schedule on weekends can disrupt your internal clock. Keeping a similar routine can prevent potential migraine triggers linked to irregular sleep.
5
Take a Warm Bath or Shower
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A warm bath or shower before bed can help your body relax, easing muscle tension and lowering stress, which can contribute to a more migraine-friendly sleep.
6
Optimize Bedding
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Comfortable, supportive pillows and a quality mattress suited to your sleep style can reduce neck strain, which may help prevent migraines linked to sleep posture.
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Incorporate Gentle Stretching
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Gentle stretching or light yoga before bed can relax muscles, reduce tension, and make it easier to fall asleep with lessened migraine discomfort.
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Limit Naps
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Long or late naps can interfere with your nighttime sleep quality. If needed, limit naps to 20-30 minutes earlier in the day to avoid disrupting your sleep schedule.
9
Establish a Sleep Schedule
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Going to bed and waking up at the same time daily can stabilize your body’s internal clock, helping reduce migraine frequency by ensuring more consistent, restorative sleep.
10
Avoid Migraine Triggers
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Identify and limit any triggers in your environment, such as strong odors or loud noises, which can exacerbate migraines and make restful sleep more difficult.
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Use a White Noise Machine
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White noise can mask disruptive sounds and create a calming environment, helping those with noise sensitivity due to migraines sleep more soundly. Fans or white noise machines can be effective tools.
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Use Aromatherapy
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Certain essential oils like lavender or chamomile have calming properties and may promote relaxation. Try using a diffuser in your room, ensuring you’re not sensitive to fragrances.
13
Avoid Alcohol
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Alcohol can disrupt sleep and act as a migraine trigger for many. Limit or avoid alcohol close to bedtime to minimize these potential impacts on both sleep and migraine frequency.
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Create a Dark Sleep Environment
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Light sensitivity is common with migraines, so use blackout curtains and keep your bedroom as dark as possible, minimizing outside light that could disturb sleep or worsen migraine sensitivity.
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Limit Screen Brightness
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If you need to use devices before bed, reduce screen brightness and enable night mode to lower blue light exposure, which can minimize sleep disruption and potential migraine triggers.
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Practice Relaxation Techniques
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Techniques like deep breathing, progressive muscle relaxation, or meditation before bed can help reduce tension and ease migraine pain. Consistent practice can make sleep onset easier and less disruptive.
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Exercise Regularly
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Physical activity can help improve sleep quality and reduce migraine frequency. Aim for regular exercise during the day, but avoid intense workouts close to bedtime as they may disrupt sleep.
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Regulate Room Temperature
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A cool, comfortable room can help promote better sleep. Keeping your bedroom at a temperature between 60-67°F (15-19°C) is generally recommended for restful sleep.
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Limit Screen Time
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Avoid screens at least an hour before bed to reduce blue light exposure, which can interfere with melatonin production and potentially trigger migraines. Blue-light-blocking glasses can also help.
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Limit Caffeine Intake
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Avoid caffeine later in the day as it can be a migraine trigger and disrupt sleep cycles. Aim to stop caffeine consumption at least 6 hours before bedtime to improve sleep quality.