Millones de personas presionan con alegría el botón de la alarma y disfrutan de una hora adicional de sueño cuando termina el horario de verano. Sin embargo, las personas con migraña pueden temer retroceder el tiempo. Esto se debe a que los cerebros con migraña funcionan mejor con un horario constante y los cambios repentinos pueden desencadenar un episodio.
Si tiene migraña y tiene problemas para dormir, no es el único. A study found that people with migraine spend much less time in REM sleep, which is the most restful part. People with chronic migraine are more likely to have a sleep disorder. People living with consistent migraine often wonder how to sleep.
To sleep with a migraine, you should focus on establishing a relaxing bedtime routine and optimizing your sleep environment. This includes creating a consistent sleep schedule, dimming lights and limiting screen time, ensuring a cool and comfortable bedroom, and incorporating relaxation techniques like meditation or gentle exercise. If sleep problems persist, consider tracking your sleep patterns, consulting with a healthcare provider, and exploring drug-free migraine treatments like CEFALY.
How to sleep with migraine
Incluso si vive con migraña, no tiene que vivir con problemas de sueño y fatiga. The end of daylight savings is a good time to make a resolution. Try some new ways to get a better night's rest. Here are some of the best ways to sleep with migraine:
1. Develop a better sleep schedule for migraine
Are sleep problems a migraine trigger for me?
Why do migraine attacks wake me up?
How can I get better sleep?
Si padece de migraña y tiene problemas para dormir, sepa que no está solo. Insomnia — difficulty falling or staying asleep — is the most common sleep disorder among people with migraine.
Sin embargo, los investigadores aún no han determinado la conexión entre la migraña y el sueño. It seems that migraine may cause disruptions in sleep, but sleep disruption may also trigger migraine. Nada claro, ¿no? The good news is that getting better sleep can potentially improve your symptoms.
2. Find out if sleep problems are a trigger for you
Incluso si los científicos no pueden ponerse de acuerdo sobre las razones subyacentes por las que el sueño está relacionado con la migraña, puede ser realmente útil averiguar cómo sus propios patrones de sueño afectan la migraña. ¿Cómo? Empiece por recopilar datos.
Es posible que desee obtener un rastreador de sueño, como el Fitbit, el anillo Oura o una almohadilla que se desliza debajo de su colchón. Estos rastreadores generalmente monitorean varios aspectos diferentes del sueño, que incluyen:
Cuánto tiempo usted duerme cada noche
La calidad de su sueño: ¿se despierta con frecuencia? ¿Da vueltas en la cama?
Las fases de su sueño, de ligero a profundo y REM
Factores ambientales que afectan el sueño, como la temperatura ambiente
Factores de su estilo de vida que afectan el sueño, como el ejercicio y la cafeína
Una vez que tenga más información sobre cuánto y qué tan bien está durmiendo, relaciónelo con los datos sobre sus ataques de migraña. Download the free CeCe Migraine Management app, which makes it easy to log attacks and identify trends and triggers.
Armed with data about your sleep and your migraine attacks, you'll see patterns emerge. Tal vez sea más susceptible a los ataques cuando se queda despierto hasta tarde varias noches seguidas. Tal vez dormir demasiado el fin de semana sea el causante.
También puede considerar hacer un estudio del sueño. Esto consiste en pasar la noche en un centro del sueño mientras el personal médico monitorea sus ondas cerebrales y analiza sus ciclos de sueño. Pueden identificar un problema subyacente grave, como la apnea del sueño (cuando deja de respirar a intervalos durante la noche).
Get Drug-Free Migraine Relief With CEFALY
Garantía de devolución de dinero de 90 días
FDA-Cleared
Financing available
3. Start — and stick to — a relaxing nighttime routine
Tal vez se desploma en la cama exhausto cada noche. Tal vez se queda despierto hasta muy tarde usando el teléfono o jugando juegos. O tal vez es de los que va por la casa apurado tratando de terminar algunas últimas tareas antes del caos de la mañana. Whatever your typical routine (or lack thereof), it could be why you can't sleep with migraine.
Any of these relaxing activities will allow your brain to wind down from the day and prepare your body for sleep. Another important part of your evening routine: a 20-minute CEFALY PREVENT treatment. Many users prefer to do their PREVENT treatment just before bed because the gentle neurostimulation often has a mild sedative effect, making you feel sleepy, drowsy, or relaxed.
4. Examine your sleep environment
Flat pillows. A too-warm comforter. Un colchón viejo y hundido. Sound familiar? Upgrading your bedroom can help upgrade your sleep as well. Incluso si tiene un presupuesto limitado, puede hacer pequeñas mejoras, como un cubrecolchón, una almohada nueva o sábanas frescas. A fan for air circulation and white noise can also help. Some migraineurs say a weighted blanket helps them sleep.
Además, considere la temperatura y la luz. Configure la temperatura entre 65 y 69 grados Fahrenheit (ajuste según sus propias preferencias). Invest in light-blocking shades and low-watt bulbs or a dimmer. These changes may also help you feel better during a migraine attack, when all you want is cool darkness.
5. Be vigilant about cutting off caffeine
People with migraine often have a love-hate relationship with caffeine. Some people find that caffeine alleviates their migraine pain. For others, it’s a trigger. If you enjoy the occasional cup of joe, try to do so at least six hours before bedtime. Any closer, and it could disrupt your sleep and possibly trigger migraine.
Another good practice with caffeine is to track your consumption levels and compare them to your migraine. Try tracking how much caffeine you drink and when you usually drink it. Then, compare those amounts to your migraine and sleep patterns.
See if you spot any correlations. If you notice you get bad sleep or more frequent migraine attacks after caffeine, consider lowering your consumption.
6. Practice methods that can help you fall asleep — or fall back asleep
Sometimes you feel more than ready for a good night's sleep, only to lie down and find yourself awake for hours. Or, after finally falling asleep, you wake up a couple of hours later and find it impossible to drift off again. These sleep disturbances are even more common after daylight savings, when an hour's difference might throw off your sleep patterns.
Unfortunately, abrupt changes in sleeping patterns can trigger migraine attacks. So, practicing ways to help you drift off to sleep becomes very important for people with migraine. If you're concerned about migraine-preventing sleep, consider new relaxation methods.
Recently we shared some migraine relaxation techniques that can also be used for sleep, such as progressive muscle relaxation and breathing exercises.
Sometimes, we lie awake because of excessive worries about our current situations. Instead of ruminating, imagine your favorite place mentally. Whether it's a calm beach with crystal blue water or your peaceful back patio, envision yourself in this safe place. Try picturing the nearby sounds, smells and feelings that would occur while you're there. Let this visualization relax you, and it might take your mind off migraine pain or insomnia.
Try listening to comforting stories or meditations. If you have a favorite book that relaxes you or know of an effective meditation, keep that readily accessible. Find an audiobook, plug in your headphones and get lost in the words. Another way to fall asleep is to distract yourself with a puzzle. Try something like counting backward by sevens, or visualizing a favorite movie, scene by scene. Too often, we get so caught up in not being able to fall asleep that we let this stress keep us awake. If you focus on a mental puzzle instead, you distract yourself from these thoughts and induce sleep.
7. Pay close attention to light levels
As the CDC explains, being exposed to bright light two hours before bedtime could be one of the reasons you can’t sleep due to migraine. It will shift your sleep cycle later, so you fall asleep later in the evening and wake up later in the morning. Estar expuesto a la luz brillante de la mañana genera lo contrario: ajusta su ciclo de sueño más temprano, por lo que se duerme antes.
Si tiene dificultades para conciliar el sueño por la noche, atenúe las luces de su casa al atardecer o use gafas de sol oscuras en el interior. It's especially important to avoid the blue light emitted from phones and screens.
Migraine is different for everyone. Trying different treatments can help pinpoint an option that works for you. Consider these options to help with various symptoms:
Practice headache hygiene: Good headache hygiene means sticking to healthy, predictable routines for eating, drinking, exercise and sleep, including going to bed at the same time every night.
Try non-pharmacological migraine treatments: If medication affects your sleep cycle, consider a clinically proven alternative to medication: the CEFALY device. Produce un leve efecto sedante en muchos usuarios, ayudándoles a conciliar el sueño. When the 20-minute PREVENT mode is used daily, it gradually desensitizes the trigeminal nerve to reduce the frequency of migraine attacks.
Cut out caffeine and alcohol: Not only are both substances known migraine triggers, but they can disrupt sleep as well. Drinking three or more caffeinated beverages per day may increase the chances of experiencing migraine.
9. Talk to your healthcare provider about chronic sleep problems
Poor sleep may be caused by a physical condition you're unaware of, such as sleep apnea or bruxism (grinding your teeth). Pídale a su proveedor de atención médica que le realice una prueba de detección de estas afecciones si cree que pueden estar interrumpiendo su sueño.
El insomnio también puede ser causado por episodios de migraña. The early morning is a peak time for migraine because pain medications tend to wear off then. Si se despierta con migraña, consulte con su proveedor de atención médica acerca de las opciones, incluidos tratamientos preventivos y agudos para la migraña sin medicamentos, para reducir el dolor y lograr un sueño reparador. Healthcare providers can help inform you on how to sleep with migraine
10. Incorporate gentle exercise
Light exercise for 10 minutes daily in the morning has been shown to improve sleep quality and promote relaxation. It can also release chemicals that block pain signals to the brain, which can relieve migraine. Gentle stretching, yoga or a leisurely walk can help release tension in your body and calm a busy mind. Physical activity also increases melatonin production — a hormone that regulates sleep/wake cycles.
Avoid vigorous workouts close to bedtime. High-intensity exercise for more than 90 minutes in the evening is associated with difficulty sleeping. Aim for early mornings — if your schedule allows it, your activities should end at least an hour before bed. Consider incorporating breathing exercises or restorative yoga that target relaxation into your routine. These options can be beneficial for managing migraine.
11. Limit screen time before bed
Excessive screen time and blue light can interfere with your body’s sleep-wake cycle. Disconnect from your screens at least an hour before bedtime. Replace it with calming activities like reading, journaling or relaxation techniques. Create a screen-free zone in your bedroom to tell your body it’s time to wind down.
12. Stay hydrated
Dehydration is a significant migraine trigger for many. Make it a habit to drink plenty of water throughout the day. Aim for around 2.7 liters of water daily, depending on your activity level, climate and diet. Be mindful of your water intake in the hours before bedtime, though, or frequent trips to the bathroom will impact your sleep quality.
¿Por qué los ataques de migraña me despiertan temprano en la mañana?
Do you often wake up with migraine pain? Las razones pueden ser complejas. Si toma medicamentos por la noche, es posible que desaparezcan durante la noche y provoquen migraña por la mañana. La abstinencia de cafeína, también, puede ser el desencadenante. Otras posibles causas pueden ser la disminución de los niveles de endorfinas, la deshidratación y, lo adivinó, los trastornos del sueño.
To identify the reasons for your morning migraine attacks, keep logs of your daily routines: food, drink, medication intake and sleep times. Observe si existe una fuerte relación entre alguno de estos factores y la incidencia de ataques matutinos.
Can you sleep off migraine?
For many, sleep can be beneficial to provide relief from migraine pain. Although it's important for those with migraine to stick to a regular sleep schedule, a brief nap can offer some relief.
¡Conozca más acerca de CEFALY!
Sleeping with migraine requires an approach that prioritizes your long-term health and wellness. CEFALY is a clinically proven option for drug-free, long-term migraine prevention. As the #1 FDA-cleared wearable device for migraine, CEFALY lets you take control of your migraine treatments.
CEFALY has worked for many people with migraine — 63% of users in one study said their pain decreased by half or more after one hour of ACUTE treatment. Instead of leaving migraine pain to chance, try CEFALY for 90 days, risk free. Take a proactive approach to managing migraine today!
