Keeping a Migraine Sleep Schedule

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If you suffer from chronic migraines, then you understand the need to stick to a strict sleep schedule. But getting enough sleep at night is one of the hardest pieces of advice to follow; how are you supposed to get any shut-eye when you’ve got a blinding headache and nausea, to boot? Here are some helpful sleeping tips from fellow migraineurs…

Keeping a Migraine Sleep Schedule

Weekend headaches

The migraine brain hates fluctuations of any kind, and changes in your sleeping patterns are a sure-fire way to summon an instant migraine attack.

  • Have you ever noticed that, after taking a short nap in the middle of the day, you wake up with a crushing headache and dizziness?
  • If you sleep in late on the weekends, do you feel disoriented and headache-y the rest of the day?
  • If you go to sleep later than usual, do you suffer from migraines the next day, even if you wake up at the same time as usual?
  • Does sleeping off a migraine sometimes lead to a new kind of headache?

These are all examples of migraines triggered by unusual sleep patterns. To prevent headaches caused by not getting enough restful sleep, or getting too much sleep, it’s important to be consistent with your sleeping habits.

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Develop good sleep hygiene

Experts recommend preparing yourself for sleep hours before you plan to hit the sack. To get yourself in the mood for good sleep and to prevent migraines, practice these sleep hygiene tips:

  • Shut off the television and other electronic media devices two hours before bedtime.
  • Don’t eat heavy foods after 6:00 p.m.
  • Avoid caffeinated drinks in the evening.
  • Don’t text in bed.
  • Drink soothing chamomile tea.
  • Practiced deep breathing and stretching exercises.

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What are things that help you sleep well at night?

Insomnia from stress and constant migraine headaches is a big roadblock to getting enough sleep. When asked how they get back to sleep at night, many migraine patients responded similarly; medications, meditations, and prayer seem to be the most effective at relieving migraines and getting back to sleep.

Here is a list of sleep tactics that many migraine sufferers use to sleep well:

  • Benadryl
  • Xanax
  • Melatonin
  • Lorazepam
  • Antidepressants
  • Muscle relaxants
  • Ibuprofen
  • Ambien
  • OTC Sleeping pills
  • Prayer
  • Hot shower or bath
  • Meditation
  • Hypnotherapy
  • Soft music
  • Stretching
  • Clean the house
  • Ice pack
  • Heated head wrap
  • Reading
  • Television
  • Carbohydrate snack
  • Migraine (restrictive) diet

Please tell us…

How do you get to sleep at night? Have you found that avoiding daytime naps has helped to eliminate migraine headaches?

Do you have any questions or suggestions?  Please leave your comments below.

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Like this? Read more:

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