migraine 3 min read

Sleep and Migraine: What We Know

Too little sleep, too much sleep, or sleep at irregular times: many people with migraine notice a link. Here is what health organisations say, and what you can try.

By Peter Ressalehi

SinaVita

Sleep and Migraine: What We Know

Waking at 2:43 and not getting back to sleep. A lie-in on Saturday that ends with a headache. A string of late nights before a deadline.

Many people living with migraine recognise a link between sleep and how their days go.

What health organisations say

The World Health Organization lists sleep disruption among the factors that can trigger migraine, and recommends regular sleep and exercise schedules among its lifestyle measures. NHI.no names lack of sleep among possible triggers. The American Migraine Foundation lists irregular sleep among the ten most common triggers.

A key word in all of these is regular. For many people, it is not only short nights that matter, but changes: sleeping much longer at weekends, shifting bedtimes or napping late in the day.

Practical steps for a steadier rhythm

None of these steps is complicated. The challenge is doing them consistently, so start with the one that feels easiest.

Keep the same times

The American Migraine Foundation suggests going to bed at the same time every night and aiming for at least seven to eight hours. Getting up at a similar time, including at weekends, is just as important.

Keep the bed for sleep

The Foundation also advises avoiding TV, texting, reading or music in bed, so your brain links the bed with sleep.

Be careful with naps

Daytime naps can make it harder to fall asleep at night. If you need to rest, keep it short and early.

Wind down

  • Dim the lights in the last hour before bed.
  • Put screens away, or use night mode.
  • Keep the bedroom dark, cool and quiet.
  • Be mindful of caffeine late in the day and of alcohol, which WHO also mentions as a possible trigger.

When you wake at night

Lying awake and watching the clock tends to make things worse. Many people find it easier to turn the clock away, keep the lights low and get up briefly if sleep does not return.

Track sleep and attacks together

Writing down when you went to bed, when you woke up and how you slept, next to any attacks, can reveal patterns that are hard to see otherwise. It is also useful information for your doctor.

In our free SinaVita diary app, you can register each day in about 20 seconds, including how you slept, and create a monthly overview to bring to your appointment.

If you have ongoing sleep problems, such as loud snoring, breathing pauses or daytime sleepiness, talk to your doctor. Sleep disorders deserve their own assessment.

Sources

This article is general information and does not replace advice from a doctor. If your headaches change, get worse or worry you, talk to your doctor or pharmacist.