Why good sleep is vital in migraine prevention

Good sleep is the cornerstone of our physical and mental health. When we sleep well, we wake up refreshed, focused and ready to tackle the day. However, for migraine sufferers, sleep isn’t just about feeling rested—it plays a crucial role in managing and preventing migraine attacks. Learn how poor sleep can trigger migraine attacks, why restful nights are vital for overall well-being and discover 6 practical tips to improve your sleep.

Why sleep is so important as a migraine sufferer

Sleep is essential for the body’s recovery and restoration. During sleep, the brain processes memories, repairs tissues and regulates hormones that control stress, hunger and immune responses. Poor sleep disrupts these processes – leaving us fatigued, irritable and less equipped to handle daily stressors.

For migraine sufferers, the consequences of bad sleep can be more serious. Interrupted or insufficient sleep can increase the brain’s sensitivity to pain and trigger changes in blood flow, making migraines more likely to occur. Research has shown that both too little and too much sleep can lead to migraine attacks, emphasising the importance of striking a balance in your sleep pattern.

The connection between sleep and migraines

The relationship between sleep and migraines is complex and works in both directions, creating a cycle that can be challenging to break. Poor sleep, whether due to insomnia, inconsistent schedules or sleep disorders like sleep apnea, can act as a significant trigger for migraine attacks. Lack of restorative rest increases stress levels, affects hormone regulation and heightens the brain’s sensitivity to pain—all factors that can set off a migraine.

On the other hand, migraines themselves can disrupt sleep quality. The pain and discomfort during an attack may make it difficult to fall asleep or stay asleep. Even after the headache subsides, the lingering effects of a migraine, such as fatigue or mental fog can disturb your natural sleep patterns. Over time, this bidirectional relationship can create a cycle where poor sleep and migraines feed into each other, worsening both issues. Recognising and addressing this connection is key to managing migraines effectively.

Tracking your sleep patterns in a Migraine Calendar or a sleep tracker can help pinpoint how sleep—or lack thereof—contributes to your migraines.

6 tips to getting the best sleep

If your migraines are triggered by poor sleep, here are some tips to create a consistent and restorative sleep routine👇

1. Stick to a schedule: go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up ready to tackle the day
2. Create a sleep-friendly environment: keep your bedroom quiet, dark and cool. Invest in blackout curtains or a white noise machine if light or sound disturbances are an issue
3. Limit stimulants: avoid caffeine, nicotine and heavy meals 4–6 hours before bedtime. These substances can disrupt your ability to fall asleep and stay asleep
4. Unwind before bed: create a relaxing bedtime routine to signal your body that it’s time to sleep. This could include: reading a book, taking a warm bath or practicing mindfulness, deep-breathing exercises or yoga
5. Avoid screens: the blue light emitted by phones, tablets and computers interferes with the production of melatonin, the hormone that regulates sleep. Turn off electronic devices at least an hour before bedtime
6. Track your sleep: use a Migraine Calendar to log your sleep quality and how it correlates with migraine attacks. Include details such as the time you went to bed and woke up, sleep disturbances (e.g. waking up during the night) and migraine symptoms upon waking.

By analysing patterns, you can identify specific habits or triggers affecting your sleep and migraines.

Control of sleep can lead to fewer migraines

Sleep is an integral part of migraine prevention. By prioritising restful and consistent sleep, you give your body the best chance to recover and function optimally, reducing the likelihood of migraine attacks. Incorporating good sleep hygiene practices such as sticking to a schedule, creating a calming bedtime routine and tracking your habits in a Migraine Calendar can make a significant difference in your overall well-being.

Remember, the better your sleep, the fewer disruptions migraines may cause in your life. Take control of your sleep today and you might just take control of your migraines tomorrow.