Good sleep is vital for our survival and well-being. The body’s functions are controlled and restored by sleep, including memory, learning, and immunity. Our moods and organs, such as the brain, heart, lungs, are also affected by sleep. This is why it’s not surprising that sleep deprivation can have a negative impact on these systems, and cause mental and physical health problems. Migraines and other headaches are some of the most distressing symptoms of sleep deprivation.
What Is Sleep Deprivation?
Sleep deprivation is different from insomnia. It’s a condition where one has difficulty falling asleep or staying asleep, even if one has the right environment and time. These barriers can make it difficult for people to sleep well. Some people have enough sleep time but wake up more often than others, which can lead to not enough sleep. Sleep deprivation has been shown to lead to decreased cognitive performance, focus, excessive daytime sleepiness and mood changes. It can also cause trouble with memory and decision making. A number of headache disorders have also been linked to sleep deprivation. The migraine is a rare condition that affects people when they wake up in the morning.
What Are Migraines?
About 12% of Americans suffer from migraines. These headaches are chronic and can be described as a recurring headache that is characterized by pulsing or throbbing pain. They tend to be concentrated on one side. Other symptoms include nausea, weakness and sensitivity to light or sound.
Aura is another way to classify migraines. Additional symptoms may include muscle weakness, tingling and visual disturbances. Migraines are more common in women than in men, and are more common for those who have had migraines in the past.
Is Sleep Deprivation A Cause Of Migraines
Long-term research has established a link between sleep problems and headache disorders such as migraines, tension headache, cluster headaches and hypnic headache. Insufficient sleep is more common in migraine sufferers than in those suffering from other headache disorders. Sleep deprivation is also known to increase migraine severity and frequency.
What Causes Sleep Deprivation To Trigger Migraines?
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Although more research is required to understand the relationship between insomnia and migraines, there are some common brain mechanisms. The hypothalamus, which is the part of our brain that regulates sleep and awakens, also has neurons that modulate pain. The suprachiasmatic nuclear (SCN) is also found in the hypothalamus. This receives signals from the eyes and helps us to match our sleeping patterns with the external light-dark cycle. An injured SCN can cause irregular daytime sleep patterns and disrupt the sleep-wake cycles.
The pineal gland is another key component of the brain that plays a role in sleep. It produces melatonin which helps us fall asleep when our eyes adjust to the time difference between night and day. Cluster headaches and migraines caused by low levels of melatonin, along with headaches, have been linked.
Are There Other Sleep Problems That Can Trigger Migraines?
Research has shown that migraines can be caused by too little sleep (sleep deprived), and too much sleep (hypersomnia). Although restful sleep may be helpful in relieving migraine symptoms that are ongoing, excessive sleeping can make them worse. Weekend migraines are often referred to as migraines that occur when people sleep in on weekends in order to make up for the lost sleep during the week.
Bidirectional relationships exist between migraines and sleep deprivation. Migraines can be triggered by sleep disturbances. However, migraines can also have a negative impact on our sleep. Migraines can make us feel tired and sleepy, which can disrupt our sleep-wake cycle.
I Woke Up With A Migraine. What Can I Do?
There is no cure for migraines. However, there are steps that you can take to relieve your symptoms.
You can find relief with over-the-counter painkillers, water, and a cool, damp, cloth on your forehead. Also, make sure that your environment is quiet, dark and peaceful. Talk to your doctor if you have migraines that are severe or persistent. Your health care provider will be able to help you understand your symptoms and discuss your medical history. They can also perform neurological or physical exams to rule out any other conditions that could be contributing to your migraines. You might be prescribed other medication to treat your migraines.
How Can I Prevent Future Migraines?
The interaction of sleep and migraines is complex and delicate. Both too little and too many sleep have been linked to migraines and other headache disorders. It is important to get enough sleep to avoid these issues. According to the National Sleep Foundation guidelines, adults should sleep at least 7-8 hours per night in order to maintain good health. Younger people might need more sleep. Good sleep hygiene is also important to ensure you get the best sleep possible. Here are some tips to help you create and maintain a healthy sleeping routine.
- Follow a schedule. Try to get up and go to bed at the same time every day, even weekends. Consistency in your sleep schedule can help avoid migraines.
- Avoid alcohol, nicotine, or caffeine before going to bed These substances can disrupt your sleep quality and consistency.
- Relax before you go to bed. Engage in calm activities such as reading, meditation, and listening to music. Your room should be kept cool and comfortable, and your mattress should provide plenty of support.
- Turn off all lights: Not only are overhead lights and lamps important, but so is the light from your mobile phone, tablet, or TV that can disturb your circadian rhythm, making it difficult to fall asleep. You should turn off your electronic devices at bedtime.
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