The symptoms of migraine headache are not only a pain that disturbs daily life, but also directly affect the quality of sleep, particularly in the group of people who have the symptoms of office syndrome and those who have high stress. Understanding what causes migraine headache and sleeplessness will help you manage this problem more effectively
How does migraine headache affect sleep
Normally, those who have the symptoms of migraine headache usually have the problem of sleeplessness more than those who have the symptoms of headache in general, because a migraine is a kind of headache connected with the abnormal working of the nervous system and of the neurotransmitters in the brain, such as serotonin (Serotonin), which has an important role in controlling the symptoms of pain and the cycle of sleep. This makes those who have a migraine more sensitive to stimuli than normal, such as light, sound, or a change of the environment, with the result that they fall asleep with difficulty, start awake often, and do not sleep soundly
Besides this, stress, anxiety, and severe pain from a migraine are also important factors that make the quality of sleep even worse
8 recommendations for sleep of quality, for those who have the symptoms of migraine
Sleeping with quality not only helps the body recover, but also has an important role in reducing the frequency and the severity of a migraine. Try following these 8 recommendations in order to help reduce migraine headache and sleeplessness even better
1.Refrain from using electronic devices
Stop using electronic devices at least 1 hour before sleeping, because the blue light from the screen inhibits the production of melatonin. If it is necessary to use them, turn on night mode or use blue-light filtering glasses
2.Exercise regularly
Exercise in a light aerobic way at least 30 minutes, 3-5 days a week, and you can choose the exercise that you yourself like, such as yoga, swimming, or cycling. But exercise that is too strenuous should be avoided, because it may make a migraine flare up
3.Arrange the bedroom so that it favours sleeping
The room should be arranged so that it is completely dark, with light-blocking curtains or an eye cover, keeping the temperature cool and comfortable, and having quiet, which will help sleep be better
4.Use a pillow and a bed that are suitable
Choose a pillow and a bed that support the head and the neck. If the posture of sleeping and the support are unsuitable, it may give rise to tightness at the neck and the shoulders, which can be a trigger of the symptoms of migraine pain
5.Keep to a regular timetable of going to bed
You should go to bed and wake up at the same time every day, because a sudden change of the time of sleeping is one of the triggering factors of migraine met often, and a goal should be set of sleeping 7-8 hours a night a day
6.Avoid the triggering factors of migraine before sleeping
Alcohol, caffeine, fermented food, red wine, and sweet things with high sugar should be avoided, because these triggering factors of migraine can make a migraine arise in the night period
7.Manage stress before going to bed
Stress is an important trigger that affects both a migraine and problems of sleep. Practising relaxing techniques before sleeping, such as deep breathing or short periods of practising meditation, can help reduce stress and promote sleep of quality
8.Treat the migraine correctly by a specialist physician
Consulting and treating the migraine by a specialist physician can improve the quality of sleep significantly. The physician helps diagnose and recommend the approach to treatment that is correct and suits the character of the symptoms, both the giving of medicine and the doing of physiotherapy and rehabilitation medicine, and so on
In summary
Caring for the quality of sleep seriously is considered an important factor that helps manage the symptoms of migraine, whether it is adjusting behaviour before sleeping, avoiding the triggering factors, or receiving correct treatment from an expert physician
At PYONG Rehabilitation Clinic, a clinic specialising in medical practice in the branch of rehabilitation medicine, we have the treatment of migraine by physical methods and rehabilitation medicine by various methods, such as Western needling (Dry Needling), therapy with electromagnetic waves (PMS), treatment with high-energy laser light (High Power Laser), and therapy with the Shockwave machine, which at PYONG Rehabilitation is therapy with Focused Shockwave Therapy together with 3D Dynamic Focusing