Can U Wake Up With A Migraine
Morning migraine or headache is common. When you wake up with an attack can be an important clue in finding the appropriate treatment and prevention. There are a number of factors which may cause or trigger an attack. Triggers that affect you may not affect others so the challenge is to uncover which of the below causes may be affecting you and potentially contributing towards your attacks. From personal experience, triggers rarely work in isolation. They are almost always accompanied by several other triggers when problems begin to arise. Adequate sleep is an essential part of migraine management. Sleep loss also amplifies the physical and emotional experience of pain.
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Sleep Tips For People With Migraine
Consistency in all lifestyle habits, especially sleep, is essential in managing migraine.
Can changes in your diet, lifestyle, and sleep routine trigger migraine attacks and disrupt your snooze time? Absolutely, says Katherine Hamilton, MD, an assistant professor of clinical neurology and a headache specialist at Penn Medicine in Philadelphia.
Anything that gets you out of your normal routine can cause a headache, because the migraine brain likes to be as steady and stable as possible, says Dr. Hamilton.
Research suggests that the association between migraine and sleep is bidirectional. Headache can cause disturbances in sleep, and sleep problems can trigger a migraine attack, according to a review published in January 2018 in Therapeutic Advances in Neurological Disorders.
The good news is that good sleep habits are one of the most effective tools for managing migraine, says Lauren Doyle Strauss, DO, a headache specialist and assistant professor at Wake Forest Baptist Health in Winston-Salem, North Carolina.
Here are six tips to try for a better nights sleep.
What Helps Migraines Go Away
Tips to Relieve Migraine PainRest in a quiet, dark room. Many people with migraines report sensitivity to light and sound. Apply a hot or cold compress. Place the compress across your forehead or the back of your neck. Try mindful meditation. Smell the lavender. Stay hydrated. Massage your temples. Exercise.Jun 1, 2017
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Tried Everything And Still Cant Sleep You May Have A Sleep Disorder
Although you can solve many sleep problems by changing your habits, a sleep disorder like snoring, sleep apnea, restless legs syndrome, or chronic insomnia may require the attention of a medical professional or sleep specialist.
People living with migraine are between two and eight times more likely to experience sleep disorders compared with the general public, according to the American Migraine Foundation. Those with chronic migraine 15 or more headache days a month report twice the rates of insomnia as those with less frequent headaches.
Practice A Relaxation Technique
Many people who have migraine have difficulty falling asleep, according to Rosen. He tells his patients to build relaxation skills with regular exercise, deep abdominal breathing, and biofeedback.
There are many studies being done now on mindfulness and headache, says Rosen. Practicing yoga positions while being mindful before bedtime may be just what the doctor ordered to quiet an active mind and manage migraine.
Yoga nidra, a form of guided meditation that is practiced lying down, may be the most relaxing type of yoga. A monthlong study published in September 2020 in Current Psychology found that people who practiced an 11-minute yoga nidra meditation showed lower stress, greater well-being, and improved sleep quality compared with a control group.
Free yoga nidra recordings in a variety of languages can be heard on the Yoga Nidra Network website.
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Stress Of The Clean Up
If you live alone, you know that you are the only one who is responsible for cleaning all of this up. If you live with a partner, roommate, or family, you know youre placing an undue burden on them when it comes to cleanup .
Have you ever felt so crappy that you dont even care about the temporary physical destruction of your living space? Have you caught yourself knocking things over, leaving a total mess in your wake, and not being able to muster up any concern about it all because the migraine took up 100% of your attention?
You Can Prevent Migraine
Waking up with a migraine is no fun. It can make you feel weak and put a definite halt to your daily routine. Migraine can also cause you to cancel planned activities and trips, and prevent you from just living your life. If morning migraines are a common occurrence, you need to take preventive measures to ensure that you dont find yourself reeling from the pain first thing in the morning.
If you cant shake the migraine, it happens frequently, or if you find it is getting progressively worse, you should talk to your doctor or a headache specialist. They may be able to prescribe medications that will help keep you from waking up with a migraine.
For questions and suggestions, feel free to drop them in the comment section below.
My name is Layla Parker, the founder and chief editor of ASleepyWolf.com. I decided to start taking my blog about sleep seriously to help people find what they need to experience better sleep and maintain their health. Do check out my website to learn more how to improve it now!
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When To See A Doctor For A Morning Headache
You should see a doctor if you wake up with a headache and any of the following symptoms:
- the headache doesnt go away or keeps returning
- you feel sick
- youre more sensitive to light and noise
- your arms or legs feel weak
- your headache gets worse despite taking painkillers
You should get immediate medical help if your headache is painful and:
- it hurts to move your jaw
- your vision is blurred or you have vision loss
- the top of your head is tender
- youve recently injured your head
- youre finding it hard to speak or remember things
- the whites of your eyes are red
- you have a high temperature , chills, a rash or stiff neck
Symptoms Of Sleep Apnea
Obstructive sleep apnea is a condition that disturbs breathing during sleep. It is characterized by pauses in breathing that last at least 10 seconds and are associated with fragmented sleep, awakenings, or drops in the oxygen levels of the blood. Other symptoms of sleep apnea include:
- Excessive daytime sleepiness
- Mood problems
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Muscle Tension From Poor Sleep Posture
Muscle tension is a leading cause of headaches in general, including in the early morning. When your sleep posture is poor, this can lead to strained or tense muscles, which can trigger a morning headache.
Tension headaches are the most common of the types of headache. They are caused by muscle tension, bad posture, and/or stress. Poor sleep posture or muscle tension can both cause tension-type headaches in the morning.
Stress is another cause of muscle tension and tension headaches. Going to bed with stress on your mind may cause head pain when the sun comes up.
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What Causes Morning Headaches
As you transition from sleep to wakefulness, parts of your brain start to wake up too. Your brain becomes more responsive to changes in your body position, touch, and sound. During this period of heightened sensitivity, you may be more susceptible to pain.
Additionally, the hypothalamus in the brain is involved in both sleep and pain processes. The hypothalamus regulates your natural circadian rhythms and sleep cycles and modulates sensation and pain. Disturbances in the hypothalamus during sleep affect your ability to tolerate pain. As a result, while you may not have felt pain as you slept, you may feel it in the morning.
Sleep disorders commonly trigger morning head pain, but there are numerous possible causes for waking up with a headache.
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Allergens In The Home
Home allergens can trigger waking up with headaches, especially after youve been sleeping in the same spot for 8 hours.
2 types of headaches are linked to allergies:
Allergy headaches may be triggered by mold, smoke, pets, certain foods, and so much more.
Black mold exposure will cause headaches if you are allergic to mold. One way to limit exposure to mold is to control the humidity in your home and prevent much outside air from getting in.
Causes Of Morning Headache
Here are a few reasons why you get headaches in the morning:
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Why Do They Happen
There are many reasons why you could be waking up with a headache in the morning.
One encompasses sleep disorders, because the same part of the brain that controls sleep and mood also controls the pain you are waking up with.
Insomnia is one of the major reasons for a morning migraine.
Other sleep issues such as narcolepsy, sleepwalking, sleeping with the wrong pillow, and sudden changes in sleep schedule – such as oversleeping or sleep loss – may be contributing to your headaches.
Even if you are not getting enough sleep, this can trigger a headache.
And as chronic sleep loss lowers the pain threshold, headaches can begin to feel intense over time.
Many sufferers also report experiencing sleep movement disorders like sleep bruxism and restless leg syndrome .
Morning headaches are a key warning sign of the condition sleep apnoea, which many people do not realise they have.
The condition causes the airways to constrict during the night, temporarily stopping breathing. This causes headaches and fatigue the next day, as well as snoring during the night.
Research has found that headaches in the morning can also be caused by circadian rhythm disorders, which is when the body’s natural “body clock” is off, such as due to shift work.
Mental and physical health problems
Name Your Stressors And Limit Them
You may not have the same response to a work conflict, scary movies, and overdue bills as someone else. That’s okay. Make a list of what makes YOU tense. Empty your brain of that stress before bedtime in a journal: what you’re grateful for, what you need help with to manage. If a friend, job, or home is your top stress trigger, you might consider giving them up for a while and see if you improve.
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Cracking The Code On Morning Migraine
Let’s assume for a minute that one or more of these theories is true for all of us who wake up with a Morning Migraine. How might it play out in real life?
Maybe it’s Tuesday, an intense workday. You come home and unwind by watching back-to-back episodes of your favorite crime series while munching on a chocolate cookie.
You go to bed a little later, at midnight, and wake up at 2 am because there’s a loud thunderstorm outside, then drift off again. You find yourself waking up with a headache and nausea at 4, 5, or 6 am on Wednesday morning.
You hit the snooze button and sleep a little longer while you try to figure out just how bad the pain is and how you’re going to deal with it – again!
Here’s what could be happening in your personal pain code: a tiny dose of caffeine + poor-quality, off-cycle sleep + low natural painkillers + work/violence stress exposure + weather trigger = Morning Migraine.
A few things we do know for sure: triggers are additive. And people with Migraine tend to have highly individualized responses to the same environmental stimuli.
Finally, doing nothing almost guarantees history is going to repeat itself. In fact, treating it the same way you always have increases the chance of another Morning Migraine as you rebound.
Seek Out Alternative Therapies
If you suffer from depression or anxiety in addition to insomnia, its worth noting that cognitive behavioral therapy has shown to be an extremely effective treatment. Patients meet with a psychotherapist and learn how to recognize the anxiety-producing thoughts and behaviors that prevent them from getting quality sleep, and then learn how to replace them with healthier thoughts and habits. In some cases, just a few sessions can eliminate or significantly reduce symptoms.
Besides helping you fall asleep sooner, taking a melatonin can have an anti-inflammatory effect. In the case of cluster headaches and some migraines, it may reduce your migraine symptoms or prevent them.
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Why Do You Keep Waking Up With A Migraine
Migraine affects nearly 40 million people in the United States each year, and if youre one of them, you know that theres no such thing as a good time for one to appear. But theres something particularly discouraging about waking up with one. Along with acute or throbbing head pain, a morning migraine can bring other symptoms, such as nausea and full-body fatigue, that make it difficult to get up and start your day.
Unfortunately, a 2005 study published in Headache found that waking up with headache and other migraine symptoms is common for people who have migraines. Here are some of the reasons experts believe an early-morning attack can happen, and how you can treat them when they do.
Tips For Leaving Morning Headaches Behind
If you frequently have a headache after waking up, these steps might help you prevent it from happening in the future:
- Drink plenty of water to stay hydrated. According to the National Academies of Sciences, Engineering, and Medicine, an adequate daily fluid intake for a woman is about 11.5 cups .
- Improve your sleep routine. Try creating good sleep habits before you go to bed to help you get a good nights rest. Make your bed and bedroom as comfortable as possible, and relax your body and mind by reading, meditating, or taking a warm shower before bed. Try to go to bed and wake up at the same time every day, even on weekends.
If youve tried these tips and youre still experiencing a headache every morning, you may want to speak with your doctor about other tests or treatment options.
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Create The Right Sleep Environment: Dark Quiet Cool And Comfortable
Your bed is for sex and sleep nothing else, says Noah Rosen, MD, the program director of neurology at Northwell Health and an associate professor of neurology and psychiatry at Zucker School of Medicine in Great Neck, New York.
This means no TV, digital screens, or eating in bed, Dr. Rosen says.
Rosen recommends a cool, dark, and quiet room for sleeping. Use humidified air in the bedroom during winter months, and weighted blankets or specially designed pillows if these help you relax, he says.
Jaw Clenching Or Grinding
Grinding or clenching teeth can occur without the individual even realizing it. You may have a morning migraine or headache but not notice symptoms from the jaw.
Clenching throughout the night can lead to fatigue and exhaustion of jaw muscles.
Individuals may notice a stiff jaw, aches in the temples and even damaged teeth. Extreme forces can occur in individuals who grind or clench during sleep. This is often several times more forceful than teeth clenching whilst awake during the day.
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