Migraines can make it difficult to get a full night’s sleep, but by practicing migraineur sleep hygiene, you can get to sleep and wake up feeling refreshed, without having your rest interrupted by migraine headaches.
Practice migraine sleep hygiene
What is sleep hygiene? It’s not wearing clean pajamas or washing your face before bedtime; sleep hygiene are tactics you can use to promote good restful sleep.
For migraine patients, good sleep hygiene also reduces your chances of starting the next day with a raging headache and having a migraine attack triggered by insomnia.
So, to avoid morning migraines and get a good night’s sleep, follow these guidelines:
1- Notice daytime symptoms
Often, we’re so caught up in the hustle and bustle of everyday life that we tend to ignore the early warning signs of an approaching migraine. Sometimes, we’re just too busy to even notice the earliest symptoms of the prodrome migraine phase.
Stiff neck, unusual food cravings, sudden fatigue, irritability, disorientation and even euphoria are signs that should prompt you into activating your migraine attack plan of action, whether it be prescription prophylaxis medications, abortive drugs, or natural supplements for migraine.
If you suffer from chronic migraine, then a good rule of thumb is to take scheduled time out breaks throughout the day and do a quick migraine-symptom “audit.” Then you’ll be better prepared for the impending migraine headache and maybe even nip it in the bud!
2- Unplug
Abstain from using electronic devices two hours before bed. This includes your iPod, iPhone, iPad, or any other smart phone. Don’t watch TV to get to sleep, either. Chatting on the phone, engaging in social media, and watching late-night television are all things that stimulate your brain, when what you really need to be doing is getting into a relaxed state.
3- Eat right
Don’t eat anything heavy after the 6:00 pm hour, and don’t snack within a few hours of beddie-bye. Avoid caffeinated beverages after midday, as well. If you normally use migraine pain relievers with caffeine, take the minimum amount in the evening hours.
4- Set the stage
Establish a relaxing nighttime ritual that is conducive to sleep and also reduces stress. Meditate, practice stretching exercises, or take a warm bath with lavender oil- these are all things that are essential for preventing migraines and inducing the sleep response.
5- Keep it regular
Adopt a regular sleep schedule. Not only will your internal clockwork kick in, telling you when it’s time to go to sleep, it’s also beneficial for preventing migraines, as fluctuations in sleep patterns are common migraine triggers.
6- Take your vitamins!
Take natural supplements that benefit migraine patients while promoting sleep. Good nutrients to try are magnesium, riboflavin, CoQ10, and serotonin. Additionally, many people find that sipping on herbal tea helps to unwind. Natural herbs that promote sleep and benefit migraine sufferers are butterbur, chamomile, and lemon balm. For a complete list of natural ingredients for migraines, see this- Top 25 Natural Migraine Treatments: Vitamins, Minerals, and Herbs
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Your turn!
What natural supplements do you use to prevent migraines and get a good night’s sleep?
Do you have any questions or suggestions? Please leave your comments below.
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Like this? Read more:
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Migraine Triggers in Post-Traumatic Stress Disorder (PTSD)
Sources:
Preventing Migraine Headaches from Disrupting Sleep
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