At the 48th Annual Scientific Meeting of the American Headache Society in Los Angeles, Anna Calhoun, MD, discussed that “We’ve been talking about sleep being a problem in a migraine for 25 years, but no one has looked at the behavior condition to fix it.” She further added that “People with migraine say it affects their sleep, but it may be the other way around. They’re having chronic migraines because they are not sleeping well.”
Since the fact that the lack of sleep plays a pivot role in the migraine development, it is necessary for the person to sleep well and regularly to break the cycle. This means that you have to maintain a proper sleeping schedule with peaceful environment and the comfortable mattress. Just remember that this rule applies regardless if it’s a business day, the weekend – even when you are vacationing.
Here are some of the most important factors, which can help in getting the beauty sleep your body needs to lessen the intensity and the odds of migraines and headaches. Consider them essential and very helpful in leading your sleeping quality towards betterment.
Sleep in the Dark:
For clean and deep sleep, you need to make the room completely dark or as close to it as possible. It should be under your knowledge that even the tiniest bit of light is capable of disrupting your internal clock while blocking the production of melatonin and serotonin from your pineal gland. Complete darkness helps in decreasing the risk of cancer. Even the littlest glow from your clock radio may have an effect on interfering with your sleep. Thus, you need to get rid of the night lights and do try to refrain from turning them on at all during the night, even when you need to get up for water or bathroom. It’s better to use drapes or blackout shades for the windows for clean sleep.
There are circadian rhythms in your body that are interrupted by the little bits of light that pass directly through your optic nerve to the hypothalamus controlling the biological clock. This light signals your brain to wake up and get to work, which is why you may feel not very refreshed in the morning.
The temperature should be at 70 degrees Fahrenheit (Max):
The internal temperature of your body drops to its lowest level when you are asleep; therefore, it is better to keep the room cooler to mimic the body’s natural temperature drop. This action is more conducive to sleep. The optimal room temperature of your room while you tend to sleep is between 60 to 68 degrees.
Go for the Most Comfortable Mattress:
You should select the mattress you can peacefully sleep on without turning from side to side after every 5 minutes. We’d recommend shopping foam full mattress on amerisleep.com that is designed to cushion you as you sleep while sinking into itself rather than pushing the back up against you. With this mattress, you can sleep well and lessen the time periods of your migraines. Moreover, this mattress can actually help you sleep which is a bothering issue when you’re having a migraine attack.
Check for the EMFs:
Before going to your bed, you should check the bedroom from the EMFs or electromagnetic fields as they can have negative impacts on your sleep. In order to do this, you should get a gauss meter that may be expensive in good quality but is really beneficial for your good sleep. According to some experts, you can also kill the power to your house before going to bed by pulling your circuit breaker.
Keep Electrical Devices from your Bed:
If you use the electrical devices in your room, keep them away from the bed when you’re sleeping. Also, place the clock where you cannot directly watch it as it adds to your worry when you can’t sleep and stare it all night.
Avoid Loud Alarm Clocks:
An alarm may be unnecessary when you regularly get enough sleep, but if do use it, keeps its volume from low to moderate. This is because the sudden jolted awake is harmful to the body. Using sun alarm is the best choice, a traditional alarm clock with the function of gradually increasing light – simulating the sunrise.
Reserve your Bed for Sleeping:
Experts have also recommended that the bed should only be reserved for sleeping. If you want to get rid of unnecessary migraines, then you should only use your bed to relax and drift off to sleep. Do not watch TV, do work or perform other similar activities in bed.
Prefer Separate Bedrooms:
The recent studies have suggested that for some people, sleeping with a partner or pet can be a reason to an impaired sleep, especially if the partner snores or is restless. This is why you should consider separate bedrooms so that you are not constantly interfered with your sleep by your bedfellows.