Poor night of sleep increases migraine risk, study finds

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migraine-risk-increased-by-poor-night-of-sleep(NaturalHealth365)  Researchers have investigated the link between sleep and migraine headaches.  A study published in Neurology revealed that insufficient sleep length or low-quality sleep with minimal random eye movement (REM) is linked to migraine headaches.

Though previous studies revealed a link between low-quality sleep and a higher chance of a migraine, there is hope that it might be possible to shrink the window of opportunity for migraine attacks.

Study explores link between poor sleep and a higher risk of migraines

The researchers referenced above enrolled participants in a study in which daily diary entries were made to detail energy and mood levels, including sleep hours.  Study participants also logged information about their quality of sleep.  The researchers analyzed possible migraines triggers by tracking numerous daily metrics.

The study results revealed those who perceived a lower quality of sleep the previous night had a 22% higher chance of a migraine headache the next morning.  Study participants used electronic diaries and mobile phone apps to record personal information.  Such tools were used to record emotional states throughout the day.  Emotional states include stress, energy, mood, and anxiety.

In total, 477 people were involved in the study, with the youngest participant only 7 years old and the oldest 84.  It is also worth noting that the number of women in the study was nearly double that of the number of men.  Previous studies primarily focused on women.

Study participants provided information about their perceived sleep duration and quality and donned actigraphy monitors that resemble watches to quantify sleep length, wake times, and disruptions.  Moreover, they reported migraine attacks and the timing of those attacks over two weeks.

The role of circadian rhythms in migraine headaches

The study authors noted that the results emphasize the causal relationship between circadian rhythms and headaches.  Circadian rhythms are the 24-hour cycles of waking and sleeping.  Such rhythms shape the body’s processes, including one’s state of alertness, hunger, temperature, and fatigue.

Altering circadian rhythms shapes how one feels during the day.  Disrupting such rhythms also plays a part in the development of memory problems.  The data shows half of those saddled by migraines have circadian patterns related to headaches.  Moreover, headaches tend to occur at the same time.

Researchers insist that the continued study of how sleep plays a role in migraines will make prevention easier across posterity.

Discover these simple strategies for a nightly bliss

Achieving a better night’s sleep involves a combination of lifestyle choices and bedtime practices.  Regular physical activity plays a crucial role, as it boosts the impact of sleep hormones like melatonin.  However, it’s important to time your workouts sensibly, avoiding intense activities close to bedtime to prevent potential stimulation that may hinder falling asleep.

Establishing a consistent sleep ritual can significantly enhance your sleep experience.  This could involve calming activities such as taking a warm bath or listening to soothing classical music before heading to bed.

Consider the timing of your food and beverage intake.  Don’t eat any food at least 3 or 4 hours before bedtime to allow for proper digestion and reduce the risk of disruptions during sleep.  Additionally, using blackout curtains in your bedroom helps create a dark and sleep-friendly environment, regulating your circadian rhythm for a more restful night.

Introduce white noise or calming sounds to your sleep environment to drown out potential disturbances.  Clear your mind of worries through relaxation techniques like deep breathing or meditation before bedtime, promoting a tranquil mental state conducive to restful sleep.

By incorporating these practices into your nightly routine, you can enhance the quality of your sleep and wake up feeling more refreshed and rejuvenated.

Sources for this article include:

Neurology.org
Medicalnewstoday.com


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