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.
Preventing Shingles From Making You Tired
The only way to keep shingles from making you tired is to not get shingles, and the only way to do that is to get vaccinated.
Getting vaccinated for shingles can help you to avoid shingles, PHN, and the fatigue thats associated with these conditions. Vaccination is important, even if youve already had shingles or if you had chickenpox as a child.
Fluorescent Light Can Cause Fatigue
The harsh, unforgiving glare of fluorescent lighting is light scattering across your field of vision. This causes poor image quality. As a result, your retinas have to work harder to bring the image into focus. Since your retinas work harder to clarify the image, you will likely notice considerable strain on your eyes, particularly if the glare is compounded from working in front of a computer screen. In addition to contributing to fatigue-invoking glare, fluorescent lights are also shown to:
- Contribute to;stress;and anxiety
- Disrupt menstrual cycles
Not everyone is sensitive to the effects of fluorescent lighting, but many people are. Even if you are not particularly vulnerable, its important to know that fluorescent lights can have a considerable impact on the health of your eyes and skin.
Although fluorescent lights have a protective phosphorus coating to absorb UV radiation, this coating can breakdown with age. Research suggests UV exposure from fluorescent lights can increase your risk of eye disease as much as;12 percent. Indoor UV exposure can also;damage;skin cell DNA, contributing to premature skin aging and an increased risk of skin cancer.
Also Check: Ear Piercing That Gets Rid Of Migraines
Recovery Or Postdrome Stage
This is the final stage of an attack, and it can take hours or days for a drained, fatigued or hangover type feeling to disappear. Symptoms can be similar to those of the first stage . Often, they mirror these symptoms. For example, if you lost your appetite at the beginning of the attack, you might be very hungry now. If you were tired, you might feel full of energy.
Being aware of the different stages of the migraine attack can be helpful. It can help you prepare for an attack, get a diagnosis and decide when to take acute treatment, such as painkillers or adapt your activities.
It is useful to have a rescue treatment plan for when attacks occur. This may include painkillers such as a triptan, a NSAID or paracetamol. It often also includes anti-sickness medication.
For other people, being aware of the stages and symptoms of a migraine attack can help their understanding. It may also help with the frustration and lack of understanding people often face around migraine, especially at work and in education.
Reducing The Risk Of Migraine Hangover
Migraine hangovers can be reduced, or better managed, by maintaining good headache hygiene. When consistently practiced, these preventative measures can reduce the severity and length of a migraine hangover.
Stay well hydrated throughout all four phases of a migraine. While it can seem daunting, getting out of bed, stretching or very light activities can help the healing process. Avoiding factors which exacerbate the symptoms is important, and avoiding overstimulation may hasten the pace of recovery.
Caffeine during the prodrome phase can have a positive effect for some people, but others find it makes their symptoms worse. Many find comfort food, ice packs, heating pads, massages and additional rest helps to soothe their migraine hangover. Ignoring or pushing through the effects of the postdrome phase doesnt give the body necessary time to recover, and can increase the risk of having another attack. Take it easy and rest during this time.
Read Also: Can I Take Ibuprofen With Sumatriptan
What To Do When Shingles Makes You Tired
If youre experiencing fatigue during or after shingles, try out some of the suggestions below to help you cope.
- Set up a sleep routine. Pain from shingles or PHN can make it hard to sleep. However, setting up a regular sleep routine may help you get to sleep a little easier. Try setting a firm bedtime, or doing something relaxing before going to sleep.
- Reduce stress. Stress can really sap your energy. Additionally, if you have shingles, stress may make your symptoms worse. Because of this, try to find ways to effectively reduce your stress levels.
- Eat often. Eating often may help you keep your energy levels up while youre feeling tired. Try to space out meals and healthy snacks out so that youre eating something every few hours.
- Stay hydrated. Dehydration can make you feel fatigued or sluggish, so make sure youre getting enough fluids.
- Reach out. Try to reach out to family and friends for their support and understanding. If fatigue is significantly affecting your mood and daily life, it may also be beneficial to engage with a support group or a mental health professional.
What Is An Aura
An aura is a group of sensory, motor and speech symptoms that usually act like warning signals that a migraine headache is about to begin. Commonly misinterpreted as a seizure or stroke, it typically happens before the headache pain, but can sometimes appear during or even after. An aura can last from 10 to 60 minutes. About 15% to 20% of people who experience migraines have auras.
Aura symptoms are reversible, meaning that they can be stopped/healed. An aura produces symptoms that may include:
- Seeing bright flashing dots, sparkles, or lights.
- Blind spots in your vision.
- Numb or tingling skin.
You May Like: What Piercing Is For Migraines
Preventing Or Reducing Postdrome Symptoms
Drinking plenty of water and resting can be beneficial as your body recovers after a migraine. Some people report fewer postdrome experiences when they follow their migraine attacks with calming activities like yoga, or when they avoid electronic devices. If you have postdrome and want to experiment with ways to avoid or lessen your postdrome symptoms, remember: different fixes will work for different people, and its OK if they dont work for you. A soda might help your friend recover during postdrome, but its not guaranteed to speed up your healing process. Healthy and careful experimentation can help you find things that help with your postdrome.
So How Can You Combat Heat Tiredness
Drink, drink, drink
The number one thing you can do is increase your intake of water, to replace the fluid loss by sweating.
Swap the coffee or cocktails for water to boost brain activity, help carry oxygen and nutrients around the body and generally rehydrate yourself.
When you sweat you lose electrolytes, which are important for several functions, including muscle and brain activity.
You can drink coconut water, milk, watermelon water or even look in your local pharmacy for electrolyte infused waters or tablets to boost your electrolytes.
Try to avoid excess alcohol as this can dehydrate you.
Protect your skin
With the damage sunburn can do not only to your skin but to your internal processes, on a hot day wearing suncream, covering up and not spending too much time in the sun is vital.
Make sure you regularly top up your suncream if out in the sun for a while, and seek shade if you feel too hot and bothered.
Placing a bottle of aftersun in the fridge can be a clever way to rehydrate your skin and cool you down after a day in the heat.
Cool baths and showers can also help to cool you down.
Avoid the peak heat
The hottest part of the day is typically between 11am and 3pm, and so the NHS advises to avoid being outside during this time where possible to avoid heat exhaustion.
Try not to exercise during this time too, as you can lose even more sweat and dehydrate yourself quickly.
The symptoms of heat exhaustion include:
Recommended Reading: How To Wean Off Nortriptyline For Migraines
Ways Lighting Can Make You Feel Tired At Work
Its not unusual to feel a mid-day slump at work. If youve been investigating ways to combat your fatigue, youve likely found numerous sources that recommend recharging your batteries with caffeine, a brisk walk down the hall, or maybe a mid-day snack.
Although this type of advice seems logical, many workers find they still feel tired, unfocused, and unable to concentrate despite their best efforts. That afternoon energy drain can have a significant impact on productivity and job satisfaction.
If your fatigue-busting efforts are not producing the results you were hoping for, you may find it helpful to know you are not alone. Many people who spend their days under the harsh glare of artificial lights feel as if their bodies and brains are slowly shutting down.
If your job requires you to spend a substantial amount of time indoors, consider the following five ways workplace lighting can make you feel tired.
What Medicines Help Relieve Migraine Pain
For mild to moderate migraines, over-the-counter medicines that may help relieve migraine pain include:
- an acetaminophen, aspirin, and caffeine combination
People who have more severe migraines may need to try abortive prescription medicines. A medicine called ergotamine can be effective alone or combined with other medicines. Dihydroergotamine is related to ergotamine and can be helpful. Other prescription medicines for migraines include sumatriptan, zolmitriptan, naratriptan, rizatriptan, almotriptan, eletriptan, and frovatriptan.
If the pain wont go away, stronger pain medicine may be needed, such as a narcotic, or medicines that contain a barbiturate . These medicines can be habit-forming and should be used cautiously. Your doctor may prescribe these only if they are needed and only for a short period of time.
Read Also: Can You Get A Fever With A Migraine
How Does Sleep Deprivation Trigger Migraines
Additional research is needed to fully understand the relationship between sleep deprivation and migraines, however, they do share common brain mechanisms. For example, the hypothalamus the part of the brain that regulates sleep and arousal also contains neurons involved in modulating pain. The hypothalamus also contains the suprachiasmatic nucleus , which receives signals from our eyes and helps us match our sleeping behaviors to the external cycle of light and darkness outside. A damaged SCN may cause erratic daytime sleep and disrupt the sleep-wake cycle.
Another key part of the brain involved in sleep is the pineal gland, which produces melatonin, the hormone that helps us fall asleep when we recognize the change between day and night. Low levels of melatonin have been linked to migraines and cluster headaches, as well as waking up with headaches.
How To Get Rid Of Nausea With Home Remedies
Migraine induced nausea can be just as disabling as the head pain itself and sometimes even more so. Treating the symptoms of an attack, either over the counter or with prescriptions, can help lessen the burden of Migraine and throwing up and get you back to your normal, healthy activities more quickly. Here are a few worth trying:
You May Like: Ear Piercing That Helps With Headaches
Theres A Distinct Migraine Phase With Its Own Symptoms That Begins When Your Head Pain Ends
For people who do not have migraine, the worst headache they ever experience may be the one that accompanies their hangover after a night of heavy drinking. A migraine hangover is much more complicatedit is a distinct phase in a migraine attack that begins once peak head pain dissipates. It symptoms can closely resemble the hallmarks of a typical hangover, like fatigue, dehydration, body aches and mental fogginess. For many, the effects of a migraine hangover may be just as debilitating as the period of head pain that precedes it.
Can Migraines Be Prevented Or Avoided
Medicine to prevent migraines may be helpful if your headaches happen more than 2 times a month. You may want to consider this medicine if your headaches make it hard for you to work and function. These medicines are taken every day, whether you have a headache or not.
Preventive medications for migraines can include prescription drugs often used to treat other ailments. Anti-seizure medicines, antidepressants, medicines to lower blood pressure, and even Botox injections are some of the preventive medications your doctor may prescribe. Calcitonin gene-related peptide inhibitors can also help prevent migraines. They do so by blocking a gene-related peptide in your sensory nerves. This peptide is known to increase during a migraine attack, so blocking it can help prevent migraines.
There are also a number of non-medical treatments designed to help minimize migraine pain and frequency. One is an electrical stimulation device, which has been approved by the FDA. It is a headband that you wear once a day for 20 minutes to stimulate the nerve linked to migraines. Another non-medical treatment is counseling aimed at helping you feel in more control of your migraines. This counseling works best when paired with medical prevention of migraines, as well.
Don’t Miss: How To Get A Migraine
Whats A Migraine What Does A Migraine Feel Like
A migraine is a common neurological disease that causes a variety of symptoms, most notably a throbbing, pulsing headache on one side of your head. Your migraine will likely get worse with physical activity, lights, sounds or smells. It may last at least four hours or even days. About 12% of Americans have this genetic disorder. Research shows that its the sixth most disabling disease in the world.
Can Migraines Be Prevented
You can’t prevent every migraine. But learning your triggers and trying to avoid them can help. Take a break from activities that might start a migraine, such as using the computer for a long time. If you know that some foods are triggers, skip them. Some people find that cutting back on caffeine or drinking a lot of water can help prevent migraines.
Make a plan for all the things you have to do especially during stressful times like exams so you don’t feel overwhelmed when things pile up. Regular exercise also can reduce stress and make you feel better.
The more you understand about your headaches, the better prepared you can be to fight them.
Also Check: Piercing That Gets Rid Of Migraines
What Are The Symptoms Of Migraines
The primary symptom of migraine is a headache. Pain is sometimes described as pounding or throbbing. It can begin as a dull ache that develops into pulsing pain that is mild, moderate or severe. If left untreated, your headache pain will become moderate to severe. Pain can shift from one side of your head to the other, or it can affect the front of your head, the back of your head or feel like its affecting your whole head. Some people feel pain around their eye or temple, and sometimes in their face, sinuses, jaw or neck.
Other symptoms of migraine headaches include:
- Sensitivity to light, noise and odors.
- Nausea and vomiting, upset stomach and abdominal pain.
- Loss of appetite.
- Feeling very warm or cold .
- Pale skin color .
- Euphoric mood.
How Can I Prevent Future Migraines
It is clear the interaction between sleep and migraines is both complicated and sensitive. Since both too little and too much sleep have been associated with migraines and other headache disorders, one of the most important ways to combat these problems is to get the right amount of sleep. The National Sleep Foundation guidelines recommends adults sleep between 7-8 hours per night for optimum health, while younger people may need more sleep. Additionally, to make sure you are getting the most restful sleep, it is essential to practice good sleep hygiene. The following are just a few tips that can help you develop and maintain a healthy sleep routine.
- Was this article helpful?
Read Also: Does Aspartame Cause Migraine Headaches
Light Noise Or Smells Trigger Or Worsen Pain
In the throes of a migraine attack, the migraine sufferer tends to seek refuge in a dark, quiet place. Bright lights and loud noises can trigger a migraine or intensify the pain. The same is true of certain odors.
“Once you’ve already got a migraine, smells can seem more intense and make it worse,” Dr. Calhoun says. “But a smell can also trigger a migraine in someone who didn’t have one before walked past the perfume counter.”
Five Ways Artificial Light Contributes To Workplace Fatigue
The invention of artificial lighting has eliminated the need to plan our days around the rising and setting of the sun. Technological evolution has significant advantages. However, the light emitted from artificial sources can affect our bodies quite differently than natural light.
Natural sunlight contains all the colors within the visible light spectrum. Each color radiates with equal intensity. Your exposure to;natural light;helps your body synthesize essential vitamins, influences your moods and emotions, and helps regulate your sleep cycles.
Artificial light, particularly fluorescent light, disburses a narrow range of visible light from the electromagnetic spectrum.;Research;shows that spending a significant portion of your day in artificial light can have a negative impact on your overall health and wellbeing. Many of the effects of artificial light contribute to fatigue. Consider the value of the following observations.
Read Also: Does Aspartame Cause Migraine Headaches