Research has suggested strong links between sleep disorders and migraine. Migraine is a condition that is characterized by a typical one-sided throbbing headache often accompanied by nausea and vomiting. Although there are several common triggers of migraine such as stress, sunlight, flashing lights, strong odors etc., there are many migraineurs who have complained of headaches that commence early in the morning. When probed further, these sufferers were found to have one or the other symptom of a sleep disorder.
Our normal sleep cycle:
A normal sleep cycle consists of 4-5 stages of sleep including the REM (rapid eye movement) phase. A person is in deepest sleep during stages 3 and 4 and this is the time when neurotransmitters serotonin and dopamine, also known as feel-good chemicals, are released in the body. Doctors say, ‘Migraine headache early in the morning may be caused due to a disturbed REM phase. If the REM stage is disturbed, the release of these chemicals is lowered, and hence a person wakes up to a feeling of tiredness and headache’. A migraine headache provoked by the REM sleep cycle disturbance starts 4-6 hours after sleep has started. Therefore researchers are of the opinion that nearly half of all migraines occur between 4a.m and 9a.m.
A normal sleep cycle consists of 4-5 stages of sleep including the REM (rapid eye movement) phase. A person is in deepest sleep during stages 3 and 4 and this is the time when neurotransmitters serotonin and dopamine, also known as feel-good chemicals, are released in the body. Doctors say, ‘Migraine headache early in the morning may be caused due to a disturbed REM phase. If the REM stage is disturbed, the release of these chemicals is lowered, and hence a person wakes up to a feeling of tiredness and headache’. A migraine headache provoked by the REM sleep cycle disturbance starts 4-6 hours after sleep has started. Therefore researchers are of the opinion that nearly half of all migraines occur between 4a.m and 9a.m.
Stress, sleep disturbance and migraine:
Doctors blame today’s stressful life for a disturbed sleep pattern. Erratic meal timings along with diminished sleep hours and low physical activity have resulted in a cocktail of stress hormones accumulation in the body. Due to this, the normal sleep cycle gets disturbed and when one wakes up in the morning, they do not feel refreshed the way they are supposed to feel. For a migraineur the suffering is highest as poor sleep and stress may be a trigger of that painful migraine headache early in the morning.
Doctors blame today’s stressful life for a disturbed sleep pattern. Erratic meal timings along with diminished sleep hours and low physical activity have resulted in a cocktail of stress hormones accumulation in the body. Due to this, the normal sleep cycle gets disturbed and when one wakes up in the morning, they do not feel refreshed the way they are supposed to feel. For a migraineur the suffering is highest as poor sleep and stress may be a trigger of that painful migraine headache early in the morning.
Symptoms of a sleep disorder:
It is very unfortunate that many people who suffer from sleep disorders are unaware of their condition. Following are some of the characteristics that point out a sleep disorder:
It is very unfortunate that many people who suffer from sleep disorders are unaware of their condition. Following are some of the characteristics that point out a sleep disorder:
- Trouble falling asleep easily
- Tossing and turning in bed every now and then
- Feeling irritable or depressed the following morning
- Headache and pain in other parts of the body
- Feeling sleepy during day time and unable to concentrate on daily work
How to overcome migraine headache due to sleep disturbance?
If you are a migraineur, the first step towards managing the condition is seeking appropriate treatment as migraine is a treatable condition. Secondly, avoid known triggers. It is the best way to avoid migraine attacks.
If you are a migraineur, the first step towards managing the condition is seeking appropriate treatment as migraine is a treatable condition. Secondly, avoid known triggers. It is the best way to avoid migraine attacks.
- Discuss your condition with your co-workers or family members. Managing work and reducing stress will help in preventing migraine.
- Always try to sleep and wake up at the same time. This will ensure your body’s circadian rhythm is not disturbed and the body doesn’t have to undergo stress each day.
- Have proper meals at proper times every day. Never go to bed on a full stomach as most of the bodily processes slow down when we sleep and undigested food may cause acidity leading to a migraine headache in the morning.
- Do not keep your mind alert while going to sleep. If you have trouble falling asleep, try mind exhausting activities such as solving puzzles, crosswords etc 1-2 hours before going to bed.
Although there is no evidence to suggest that good sleep will eliminate bouts of migraine completely, having a good night sleep and rest will positively help in managing migraine. If you frequently wake up with headache in the morning, consult a physician immediately. Appropriate treatment, lifestyle changes and good sleep will help you wake up feeling fresh and happy.
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