Have you ever noticed that just as you're drifting off to sleep, a migraine hits? Or maybe you wake up with a pounding headache that makes it tough to start your whole day. It's not a coincidence; sleep and migraines are connected which is why it happens. 

Lack of sleep can trigger a migraine, and it can impact your sleep which puts you in a never-ending loop of discomfort, pain, and fatigue.

But there’s a way to manage it. Once you understand how sleep and migraines are interlinked you can break this cycle. 

In this article, we’ll explore how migraines and sleep are interconnected, and the problems that trigger it. Plus, we’ll also share some actionable tips to improve your sleep quality, so you can rest easy and manage your migraines effectively.

How are migraine and sleep interlinked?

Migraine headaches often go hand-in-hand with sleep problems. Between 30 and 55% of people who have migraines also have sleep disorders. Research shows that not getting enough sleep can make you more likely to get migraines.¹ 

Dr. Andrew Charles, Professor of Neurology, further adds that migraines and sleep are connected in a complicated way. If you have frequent attacks, it can affect your sleep schedule, which can also cause migraines. So, if you’re not getting enough sleep or sleeping too much it can trigger a migraine.

Sleep problems that might trigger a migraine

Different sleep problems can cause you to have a migraine attack which is why it’s important to know about them so that you can manage both conditions. 

Some of these include:  

• Insomnia 
• Snoring
• Night terrors
• Obstructive Sleep Apnea
• Restless legs syndrome
• Narcolepsy 
• Sleepwalking
• Body clock or circadian rhythm disorders^2,3

By addressing these sleep disorders, you may experience fewer and less severe attacks.

3 tips to improve sleep quality during a migraine

Here are some effective tips that can help you to improve your sleep quality during a migraine attack:

Regulate your sleep with a regular schedule

First off, you need to have a consistent sleep schedule and follow it. This can help you regulate your body's internal clock, which makes it easier for you to fall asleep and wake up. 

A regular schedule also stabilises your body's production of melatonin, a hormone that supports restful sleep.

Research shows that irregular sleep patterns can increase the frequency of migraine attacks.⁴ Another study has reported that people with frequent migraines might have fewer headaches and sleep better if they go to bed and wake up at the same time every day.⁵

Optimise your sleep environment

Once you focus on making your environment sleep-friendly, it can make it easy for you to sleep. Here are some practical tips to relax yourself before you sleep:

• Make your sleep environment comfortable by keeping your bedroom dark, quiet, and cool. Research shows that a comfortable sleep environment can lead to better sleep quality and fewer migraine attacks⁶
• Limit your screen time before bed as it can interfere with the production of melatonin.⁷ The exposure to blue light from your screens impacts your body’s natural sleep cycle
• Stimulants like caffeine and nicotine can disrupt your sleep pattern. Studies have revealed that avoiding these substances, especially before your bedtime, can improve your sleep quality and reduce migraine triggers⁸

Use relaxation exercises to manage stress and migraine triggers

Stress and anxiety can make it hard to fall asleep and can also trigger migraines. But if you add relaxation exercises to your routine you can feel calmer and less stressed. This can improve your sleep and reduce the chance of getting a migraine.³ 

Dr. Brooke Pellegrino, Clinical Health Psychologist, states that people who find it difficult to sleep can use relaxation techniques like progressive muscle relaxation, visualised breathing, and guided imagery. 

Progressive muscle relaxation (PMR)

Progressive muscle relaxation is a technique where you tense and then relax different muscles in your body, one at a time. 

According to research PMR can reduce the intensity and frequency of your migraine attacks as it relaxes your whole body, which decreases overall tension and prevents migraines.⁹

Here’s how you can practice PMR: 

• Lay on your back and focus on one muscle group at a time
• Tighten the muscle as hard as you can for 5-10 seconds, then let it go and relax
• Notice how your body feels when the muscles are relaxed

Guided Imagery

Guided imagery is a technique where you imagine a peaceful scene to help you relax. This can be helpful if you have trouble sleeping because it can take your mind off things. In addition, it relaxes your tense muscles which keeps you calm and at ease during migraine. 

Research has shown that guided imagery can reduce pain and help people sleep better, especially those with migraines.¹⁰

To practice guided imagery here’s what you need to do:

• Get into a comfortable position and close your eyes
• Imagine yourself in a place that makes you feel calm and picture the sights, sounds, and feelings of this place in detail
• This can shift your focus from migraine, and help you relax

Visualised breathing

Visualised breathing combines deep breathing with mental imagery. When you practice this technique your heart rate slows down which helps you to relax.

Here’s how you do visualised breathing:

• Lay down for a while and close your eyes
• Think about the place which brings you peace and start taking slow and deep breaths
• Focus on how the air enters and leaves your body as this will help to take your mind off the pain

FAQs

Can my sleep schedule trigger migraines?

Your sleep schedule might be the reason behind your migraine in the following cases:

• If you have a headache at the same time almost every day
• You feel a migraine attack coming after you wake up
• It disturbs you in your sleep and you wake up

How long should I sleep during a migraine?

Sleeping for 1 to 2 hours can help ease your symptoms of migraine. During an experiment, a study found that sleeping can help people with migraines. 

14 people who participated in the study found that they could make their migraines shorter by taking a nap for about 2 and a half hours during the day.¹¹

Is there a specific position I should sleep in when I'm having a migraine attack?

Dr. Jono Taves, DPT, states, “You can manage your migraine situation just by changing your sleeping position. One of the reasons it's really important to consider your sleep position is because of the tension you carry in your neck, jaw, and shoulders throughout the day. Sleep needs to be restorative, a time for your body to reset. If you go to bed with a high level of tension, it will make it difficult to fall asleep easily and get a good night's rest.”

He further adds that some of the ideal sleeping positions are side sleeping and back sleeping.

You can use a pillow between your knees to prevent your legs from twisting your body. This can improve your side sleeping position.

You also use another pillow to support your top arm and prevent your shoulder from rolling forward. Lastly, make sure to use a thick foam pillow to keep your head in a neutral position.

Whereas for back sleeping make sure your head is not rotated. If your pillow is not very supportive, your head may turn to one side, adding stress to your neck.

Summary

Migraines and sleep share a close relationship; with sleep disturbances often causing migraines. Many people who suffer from them also have issues like insomnia, sleep apnea, and restless legs syndrome. 

However, by having a consistent sleep routine, optimising your sleep environment, and using relaxation techniques like progressive muscle relaxation and guided imagery, you can improve both sleep quality and migraine management. These strategies can help break the vicious cycle and offer you relief and better sleep.