Migraine is a neurological condition affecting people worldwide; its symptoms are throbbing headaches, nausea, and increased sensitivity to light and sound. On the other hand, sleep disorders, which include sleep apnea, insomnia, and restless leg syndrome, affect the duration and quality of sleep, which ultimately causes physical and mental health problems. Both migraine and sleep disorders are common health-related problems, and what is surprising is the connection between them. Although both are completely different conditions, migraine and sleep disorders are deeply related, and each one can control and start the other. Both conditions have to be managed well by understanding the relationship.
This blog will explain how migraine and sleep are connected, the science behind their connection, and how people can work towards managing these conditions.
The Connection Between Sleep and Migraines
The link between migraine headaches and sleep disorders is a complex one that involves various factors such as psychological, biological, and environmental influences. Research has shown that migraine can be caused by poor sleep, while frequent migraine headaches can disturb the sleeping pattern, ultimately giving rise to an unbreakable vicious cycle. However, using anti migraine meds can help prevent or lessen headaches’ intensity, allowing you to sleep peacefully. Here’s how sleep deprivation and migraine headaches are interlinked:
- Poor sleep can trigger migraine
Sleep deprivation and migraine headaches go hand in hand. For many people who are suffering from chronic migraine, sleep disturbance is a common trigger. Irregular or insufficient sleep can lead to headaches, which also include migraine. Research has shown that the lack of sleep and irregular sleep are the most common and frequent triggers for migraine.
The body’s circadian rhythm, the natural sleep-wake cycle, plays an important role in this interaction. It is believed that migraines are linked to the circadian rhythm, especially when sleep is insufficient or irregular. Our body relies on predictable sleeping patterns to maintain balance. Any sleep disturbance can affect the body systems, which may give rise to neurological disturbance, ultimately leading to migraine attacks.
- Migraines and sleep architecture
A migraine attack gives rise to disturbed and broken sleep during and after the headache. People suffering from chronic migraine find it difficult to sleep; they stay awake and do not feel refreshed when they wake up, and this condition gets worse with time. The insomnia caused by migraine causes the individual to be unable to sleep. It increases physical discomfort. Light also causes sensitivity. Furthermore, sensitivity in the body increases during migraine. Lack of sleep can make migraine episodes more frequent, and the severity also increases.
The role of sleep disorders in migraine
Sleep disorders like insomnia, sleep apnea, and restless leg syndrome act as migraine trigger points. These disorders greatly increase the frequency and severity of migraine.
Insomnia – This includes difficulty falling asleep or staying asleep. People with insomnia also experience early morning waking up or feeling unrefreshed and tired after waking up. Migraine headaches can cause insomnia, leading to difficulty in sleep, or disrupt normal sleeping patterns.
Sleep apnea – It is a sleep disorder that causes an individual to stop breathing while sleeping. The most common type of sleep apnea is obstructive sleep apnea, which occurs when the muscles in your throat relax and restrict the airway passage. Sleep apnea and migraines are interlinked, as people suffering from chronic migraine are more likely to develop sleep apnea.
Restless leg syndrome – A neurological condition that causes an urge to move legs and is often accompanied by uncomfortable sensations that are relieved by simple movement and worsen at night. This condition is more common in people with migraine.
By taking anti migraine medication, one can prevent or reduce the severity of migraine headaches and get a calming, sound sleep all night.
The relationship between migraine and sleep disorders is reciprocal; poor sleep triggers migraine, and migraine causes sleep disruption. However, this does not mean a person must have both problems forever. By understanding the connection between the two, individuals can manage both their migraines and sleep disorders.
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- Following a consistent sleep routine – A consistent sleep routine is crucial to manage migraines and sleep disorders effectively. Going to sleep and waking up at the same time every day helps regulate body’s circadian rhythm, improving sleep quality and reducing the frequency of migraines. It is essential to follow good sleep hygiene. Avoid stimulants like caffeine and nicotine at bedtime, and avoid watching TV and mobile phones when you are about to sleep. This helps you create a relaxing bedtime routine. Keep your bedroom dark and maintain a quiet, cool environment to ensure quality sleep.
- Getting treatment for underlying sleep disorders – Treating the underlying sleep disorder is very important for managing migraine. Individuals who have insomnia can take cognitive behavior therapy. People suffering from sleep apnea can use a CPAP (continuous positive airway pressure) machine, an effective method to improve sleep quality. In restless leg syndrome, you can follow medication or any other method with the advice of the doctor to improve your condition.
- Stress management – Stress is one of the major trigger points of your migraine, so managing stress is very important to reduce the migraine frequency. Individuals can manage their stress by practicing relaxation techniques such as meditation, deep breathing exercises, yoga, or mindfulness. This helps individuals improve their sleep quality and manage migraine outcomes. Following a regular physical activity session, such as walking or swimming, is very effective for managing stress and improving sleep quality.
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Conclusion
There is a complex relationship between migraines and sleep disorders, and it is multifaceted. However, understanding this relationship can decode the methods that break the cycle of disrupted sleep and migraine episodes. By improving sleep hygiene, treating underlying sleep disorders, and managing stress, individuals can find a definite method to reduce the impact of both migraine and sleep disorders. Sometimes, this method takes time to show its effect. But, if a consistent routine is followed by anti migraine drugs (if you have migraine), then sleep disorders and migraines become manageable for the individuals, which helps them get a good quality of sleep and an improved frequency of migraine episodes.
