Reasons You Wake Up With A Headache
Waking up with a headache is an unpleasant way to start your day, and research suggests that morning headaches are all too common. A large international study found that chronic morning headaches affect one in 13 people, and up to 60% of snorers.
Morning headaches are often linked to sleep disorders or other underlying conditions. Knowing the cause of your headache can help you take appropriate steps to sleep better and prevent pain.
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.
Migraines And Sleep Quality
Migraines and the sleep-wake cycle are deeply interconnected. The Korean Headache Sleep Study, published in 2018, showed that migraine sufferers are much more likely to report poor sleep quality compared to people who suffer from headaches but not migraines or those who suffer from neither. Researchers from the study noted that migraine patients who had poor sleep quality experienced headaches more often than migraine sufferers whose sleep quality wasnt badly affected.
Sleep quality isnt the same as how many hours you sleep it refers to how well you sleep. Some signs of good sleep quality would include falling asleep in 30 minutes or less, sleeping soundly throughout the night and not waking up more than once, and being able to fall back to sleep within 20 minutes if you do wake up once in the middle of the night.
Poor quality sleep the kind which migraines can lead to is characterised by trouble falling and staying asleep, feeling restless, and waking up early. Of course, poor sleep quality can affect how much you get to sleep. After all, if it takes you hours to fall asleep and you need to take up to an alarm, then you might not get enough sleep. When it comes to protecting your well-being and avoiding conditions like migraine, sleep quality and quantity both matter.
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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.
Headache Vs Migraine Symptoms
Headaches occur for a variety of reasons and range in location, severity, and duration. Aside from migraine, there are several other headache types, including:
- Sinus headache: This type arises from pressure in your sinuses, often due to congestion or illnesses like influenza or the common cold. It usually affects the face, nose, and cheeks.
- Tension headache: The most common kind of headache, tension headaches usually affect the forehead or back of the head. Stress, eye strain, and hunger are all causes of this type.
- Cluster headaches: These are very painful and occur dailyor even multiple times a dayfor prolonged periods of time. These often arise when blood vessels serving the brain dilate. Common triggers include physical exertion, bright lights, and altitude.
Though headaches are the principal sign of migraines, they cause a range of other symptoms. Theres a good deal of variation between cases as well. Migraine attacks progress in stages, each with distinct characteristics:
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How Do You Know Its A Migraine
Migraines and tension-type headaches can both cause throbbing pain that lasts for several hours. So how can you tell the difference?
Migraine is more than just headache. For some people, the headache is not what really bothers them the most, if at all, says Stephanie Nahas, a physician at the Jefferson Headache Center in Philadelphia. Pain on one side of your head, pain that throbs, pain that is moderate to severe, and pain that gets worse with physical activity are all indicators of a migraine. They also usually involve other symptoms, such as sensitivity to light and noise, vomiting, and nausea. Additionally, neck pain, sinus pressure, sweaty palms, visual disturbances, and dizziness are considered typical migraine symptoms.
The pain of tension-type headache is most often diffuse and dull, and it is generally less intense than headache associated with migraine, says Nahas. A tension-type headache typically may have one mild symptom in addition to head pain, but it typically has none.
When To See A Doctor
See a doctor right away if you experience symptoms of a brain tumor alongside morning headaches, such as seizures or vomiting or memory problems. If you suffer from headaches every morning, you probably need to see a healthcare professional for diagnosis and treatment.
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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.
Sleep Loss And Insomnia
Because sleep deprivation is a common cause of morning headaches, people with insomnia also have a high risk of experiencing morning headaches. People with this sleep disorder struggle to fall asleep or to stay asleep. As a result, they often do not get sufficient sleep and may feel unrested or sluggish during the day.
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Morning Headache: Why Youre Waking Up With Headaches
We all go to bed at night with intentions of waking up feeling rested, refreshed, and ready for the day. But for many people, waking up with a headache interferes with that.
Headaches are not uncommon and neither is waking up with them. There are several causes for waking up with headaches, and discovering the cause is the first step to putting a stop to them.
What Causes Hypnic Headache
We dont fully understand what causes hypnic headache. Its likely that it involves the hypothalamus. The hypothalamus is the part of the brain that is responsible for a range of bodily functions including body temperature, thirst, sleep cycles, blood pressure and heart rate. There is a need for more research into the causes of hypnic headache.
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How Can I Stop Waking Up With A Headache
A morning headache from time to time probably isn’t reason to worry. But see your doctor if:
- You get morning headaches several times a week
- They’re really painful
- You have other symptoms like snoring or dizziness with them
Which treatment your doctor recommends depends on the cause of your headaches. You may need medicines to prevent migraines and cluster headaches. You can also take a pain reliever first thing in the morning to stop a headache that has already started.
If you grind your teeth while you sleep, ask your doctor whether you should wear a mouth guard to prevent you from clenching. Also, try meditation or other relaxation techniques. Daytime stress can contribute to nighttime grinding.
Use pain relievers sparingly and only when you need them. Overuse of these medicines can lead to rebound morning headaches.
Uncommon Reasons Of Morning Headache
The next scientific prerequisites are uncommon reasons of morning complications:
- Cluster headache
- Prescription or over the counter ache medicine, regardless that theyll have unwanted side effects
- Now not taking medicine search scientific recommendation sooner than preventing any medicine
- CPAP for sleep apnea
- DNA oral equipment for sleep apnea and tooth grinding
- Mouth guards for sleep apnea
- Averting alcohol, medication, caffeine, and dangerous meals
7 pointers for buying higher sleep:
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Medication Or Alcohol Use
Certain medications can interfere with your sleep patterns just like alcohol. Disrupted sleep means you dont sleep as well as you should and can result in sleep deprivation and morning headaches. If you drink too heavily, it can also cause a hangover which usually results in a headache or migraine. Pay attention to the possible side effects of the medications you take and how they might affect your sleep. Its also important to not over-consume alcohol to avoid morning headaches.
Reasons Why You Might Wake Up With A Headache
When most people wake up, they like to stretch, read the news, and drink a cup of joe. If youre waking up with a headache, this likely isnt your morning routine. Instead, you might feel like staying in bed and avoiding the day. Nearly 1 in 13 people experience morning headaches and those who suffer from sleep disorders are 2 to 8 times more likely to experience morning headaches.
Waking up with a headache isnt just unpleasant, but its a terrible way to jump-start your day. If it happens frequently, you might not be living your best life possible. The best way to avoid morning headaches is to determine their cause. Once you determine their cause, you can seek treatment and avoid them for the long-haul. Discover some of the causes of morning headaches and what treatment options are available for you.
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When To Talk To Your Doctor
You should talk to your doctor if you start experiencing headaches that you did not experience before, if the headaches wake you from your sleep, or if your headaches change in any way, especially if they are severe. You should also contact a healthcare professional if your morning headaches are accompanied by any other symptoms, such as loud snoring, vomiting, or feeling tired during the day. In preparation for your doctorâs visit, consider keeping a journal next to your bed to record the frequency and intensity of your morning headaches.
Your doctor can run tests to see if you might have a treatable sleep disorder or other medical condition. They can also work with you to change your medications and implement productive lifestyle habits to help reduce morning headaches.
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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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.
Poor sleep is a common trigger for migraine headaches, Rosen says. There is good evidence that sleep disrupters, like snoring and sleep apnea, are linked to chronic migraines.
Tips For Better Sleep Hygiene
While there are many connections between the sleep-wake cycle and migraines, you can take steps to improve sleep hygiene to help stop the cycle. Practicing good sleep hygiene, which aims to keep the sleep-wake cycle balanced, may help. Essential tips for better sleep hygiene include:
- Wake up and go to bed around the same time each day.
- Get time outdoors in natural light while its daylight to help the body stay in its correct sleep-wake cycle.
- Know what you need to get a good night of rest. Every persons sleep-wake cycle is a bit different. Know how much sleep you need and the best times for waking up and going to sleep are for your body.
- Avoid exercising too close to bedtime, since it can elevate your heart rate and keep your body alert.
- Create an environment that encourages sleep. This means you need a quiet dark room, and the temperature shouldnt be too hot or cold. Keep devices that emit blue light, such as a smartphone or laptop, away from your bed.
- Avoid alcohol before bedtime. It can disrupt your sleep-wake cycle.
- Skip stimulants like caffeine later in the day.
Getting enough quality sleep each night is essential for combatting migraines. By learning the connection between your sleep-wake cycle and migraines, as well as how to improve sleep hygiene, you can help prevent the vicious cycle that often occurs between sleep and migraines.
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Snoring Or Sleep Apnea
Sleep apnea causes you to stop breathing at times throughout the night. Generally, headaches associated with sleep apnea last for about 30 minutes.You can treat sleep apnea with special equipment, such as a continuous positive airway pressure machine.
Why Am I Waking Up With A Migraine
Theres a close relationship between sleep and migraines. Disruptions in your natural sleep-wake cycle, or circadian rhythm, can trigger attacks, and, in turn, migraines can interrupt your sleep patterns. Its little wonder that those with sleep disorders are more likely to experience this condition.
Disruptions in sleep due to several disorders can be at the root of your morning migraine, including:
- Insomnia: This disorder is characterized by an inability to fall asleep or stay asleep. This is because both insomnia and migraine may be due to the activity of some of the same brain regions and neurotransmitters.
- Obstructive sleep apnea:Interrupted breathing while youre asleep characterizes this condition. It can cause snoring, cold sweats, sudden waking, and excessive nighttime urination.
- Teeth grinding:If you grind your teeth at night, a condition called bruxism, muscular pain around the temporomandibular jointthe hinge that connects your jaw to the skullcan cause headaches to flare up.
Though they can happen at any time of day, migraines most commonly arise in the morning hours, between 4 a.m. and 8 a.m. Whats behind your morning migraine attack? Several factors may be at play.
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