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Do you suffer from migraines? Or have trouble falling or staying asleep? You may be surprised to learn the close connections between these issues. 

Migraines are more common among people with sleep disorders, and this may be due to higher levels of systemic inflammation. This describes immune system activity that occurs body-wide when we haven’t fully recovered from stress or injury. Indeed, some of the most common triggers of migraines are “lack of sleep” and “fatigue.” 

The Connection Between Migraines and Sleep Quality

Several studies show that migraines are more frequent and painful on days when the sufferer has gotten insufficient sleep. In addition, people with migraines are more likely to have poor sleep quality than those who don’t get migraines.

Sleep issues that are associated with higher risk of migraines:   

• Insomnia is the most common sleep issue, affecting up to one-third of adults. Studies suggest that behavioral therapy helps those who have both migraines and insomnia. With treatment, they can achieve more total sleep time, better sleep quality, and 60% fewer migraines! 
• Obstructive sleep apnea occurs when breathing is interrupted several times per hour. This causes poor sleep quality and is associated with morning migraines. Several studies confirm that morning-migraine-sufferers are more likely to have sleep apnea. 
• Sleep walking is more likely to occur in those who experience migraines than those who do not. In fact, one in three patients with migraines has a history of sleep walking compared to just one in twenty-five headache-sufferers. (Headaches are less severe, with dull pain, while migraines are more debilitating.)
• Restless Leg Syndrome occurs when brain cells are too excited as we sleep, causing a strong urge to move the legs and lower sleep quality. Migraine is associated with an increased risk of having Restless Leg Syndrome, perhaps due to the loss of quality sleep time. Almost 17% of migraine sufferers have Restless Leg Syndrome, double the rate of those who do not have regular migraines. 

Another reason to address sleep: Pain sensitivity

Research suggests that daily sensitivity to bodily aches and pains reflects a person’s level of inflammation. 

As we sleep, several systems in the body coordinate in ways that relieve pain. For example, your nightly release of melatonin, internal opioids and endocannabinoids all contribute to pain relief. With insufficient sleep, however, these systems do not have the chance to fully restore your body, so you may awaken with more discomfort than usual. 

Migraines can really reduce quality of life and interfere with work and family obligations. They are important to address with healthcare providers. Personalized treatments often include behavioral therapy and may involve specific medications. Addressing sleep makes a difference in migraine sufferers, because studies show that sleep interventions lead to fewer and less severe migraines.

5 Proven Tips for Better Sleep Habits: 

1) Establish a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep quality. Treo members often track sleep to gain more insight into how their sleep patterns influence daily mood and appetite. 

2) Create a sleep-friendly environment. Make sure your bedroom is dark, quiet, and at a comfortable temperature. Consider using blackout curtains, earplugs, or a white noise machine to block out external disturbances that can trigger migraines. 

3) Practice relaxation techniques before bed. Engage in relaxation exercises such as deep breathing, meditation, or gentle stretching to calm your mind and body before sleep. This can reduce stress and tension, which are common migraine triggers. Treo connects members to breathwork practices, mindfulness options, and full-body scans that help to reduce tension. Sounds of rain and sleep stories are also popular options on the Treo platform that allows members to drift off reliably. 

4) Limit exposure to electronic devices before bed. The blue-spectrum light emitted by smartphones, tablets, and computers can interfere with your sleep patterns. Avoid using electronic devices for at least an hour before bed or use blue light filters to minimize the impact on your sleep quality.

5) Avoid caffeine and alcohol close to bedtime. Both caffeine and alcohol can disrupt your sleep and trigger migraines. Avoid consuming these substances at least four to six hours before bedtime to give your body enough time to metabolize them.

Anyone can benefit from these tips when it comes to quality sleep! Don’t leave your pain sensitivity to chance, make the decision to address sleep and email info@treowellness.com for any questions related to Treo member benefits.