For the 40 million Americans who suffer from cluster headaches and migraines, many believe that losing sleep causes their pain. But according to a top headache specialist, the disruption to our sleep schedules is the actual problem.
“There have been recent studies that show specifically that changes in sleep habits, not just a decrease in sleep, can trigger a migraine attack,” says Fred Cohen, M.D., assistant professor of medicine and neurology at the Icahn School of Medicine at Mount Sinai in New York and published headache researcher. “There have been many theories as to why, but the main component comes back to melatonin.”
Cohen explains that melatonin has many functions, not just regulating our sleep patterns. Melatonin has been linked to having effects on various neuropeptides, including ones related to migraine attacks such as Calcitonin gene-related peptide (CGRP). Throughout the day, our brains use neuropeptides to function. These peptides then turn into waste by-products that are pro-inflammatory.
“Sleep serves as our brain’s way of ‘cleaning itself,’” says Cohen “When we sleep our brain removes these waste products. Sleep deprivation can lead to the accumulation of these by-products, and result in more headache/migraine attacks.”
If a person suffers from chronic sleep deprivation, Cohen says it should be determined if a sleep disorder, such as sleep apnea is present. Do you snore? Or do you find yourself waking up throughout the night? These symptoms are correlated to obstructive sleep apnea. A sleep study can determine if you have apneic events during the night. Insomnia and sleep bruxism (grinding your teeth at night) have also been correlated with headache and migraine attacks. If no other conditions are present, improving your sleep hygiene is the first step to improving your sleep.
Everyone can benefit from better quality sleep with these 10 tips to get your ZZs:
- Maintain a regular bedtime: avoid marked variations in bedtime and awakening (even on weekends)
- Avoid use of electronic devices at least one hour before bedtime and avoid use during the middle of the night.
- Do not drink alcohol after dinner. If you consume alcohol, try to keep it at least 3 to 4 hours prior to bedtime.
- Do not nap during the day, especially if you have difficulty falling asleep at night.
- Regular exercise in the morning or afternoon may deepen sleep. Avoid strenuous physical activity just before bedtime.
- Find a comfortable bedroom temperature and maintain it throughout the night. Avoid temperature extremes.
- Avoid heavy meals within two hours of bedtime. A light snack at bedtime, such as milk, cheese, and crackers, may help you to sleep.
- Avoid stimulants and caffeine (i.e. coffee, cola drinks, cocoa, chocolate) after 3pm.
- Avoid the use of tobacco.
- If you have difficulty falling asleep, don’t stay awake in bed for more than 30 minutes. Instead get up and engage in some quiet activity, such as reading, until you become sleepy, then return to bed. Do not watch the clock.
“If these adjustments do not improve your sleep, you should see your primary care doctor to discuss next steps,” says Cohen. “You may require medication or insomnia cognitive behavioral therapy to help treat your sleep deprivation.”
Because each person’s sleep needs are unique, adjust your total sleep time to fit your needs. That will also allow you to feel alert and energetic during the day.
