Sleep Tips for People With Migraines
Having a headache is becoming an ever-present concern for most people in the digital age. Bad habits added to an unhealthy diet and insufficient hours of rest at night time are considered to be the biggest culprits for the incidence and prevalence of migraines.
The Migraine Research Foundation estimates that there are over 39 million people in the U.S. alone who are affected by this neurological disorder. On a global scale, that numbers reach up to an incredible 1 billion persons – that’s roughly 15% of the planet.
The Migraine Trust Institution over the course of 50 years, has conducted various studies to get to the bottom of all types of migraines. It can be now be said with some confidence, that the lack of good night’s sleep triggers the appearance of migraine headaches.
Medical specialists and doctors can quickly identify the early symptoms of this disorder, but even they don’t place too much emphasis on medications and prescribe a change in lifestyle habits.
If you want to eradicate that sense of pulsation in the head, you must be willing to dig deep and identify the factors, which bring about tiredness and mental suffering. The intensity of a migraine attack varies from moderate to severe vibrations and affects the everyday life of all people trapped in that cycle.
The best remedy for this neurological disorder lies in the quality of sleep. Getting an optimal amount of rest, can infuse a new dose of motivation and eagerness to keep you going. In addition, you’ll get introduced to several life-altering tips, which will inject new energy in the fight against migraines.
Here are the best five things you can do, to tackle migraines and boost your health:
Cool down your body before bed
The human body reacts to changes in climate, time zone, weather, and habits. It sends signals that clarify the needs of your physical beingness. Same as you freshen up with a morning shower, it’s beneficial if you cool off in the late evenings; a practice which relaxes the body and slows the tempo.
It’s also advisable that you set the timing right, and never deviate from it. In the upcoming weeks, your body will automatically recognize the sleeping schedule or the time to hit the hay.
Turn off all electronic devices before you hit the sack
Indeed, social media, the internet and the endless distractions all around us, harm the effectiveness of our bedtime routine. Sleep research conducted at California State University showed that technology most definitely affects the quality of sleep. On top of that, the attachment to electronic devices reduces our ability to make sound decisions and solve problems.
Nonetheless, the digital capabilities can be of particular use to you, if you know where to look. 30-minutes guided meditation per day can incite creativity and stillness into your life. As a matter of fact, it’s scientifically proven that it improves the quality of sleep and puts you in a better mood.
So, you don’t have to be aversive to technology, but understand the pros and cons of it. There’s a handful of white noise apps, that can get you started, and give you a hand when the ride gets a bit bumpy.
Don’t take sedatives without a medical prescription
It’s a pretty obvious thing to do, but people with migraines, out of despair, would do almost anything to eradicate the sense of pulsation on the forehead. Unaware of the harmful consequence, they make matters worse.
If a doctor hasn’t prescribed you medications to treat insomnia, it’s not advisable nor beneficial if you take them shortly before you go to bed. What happens then, is your body becomes addicted to the drugs, and the neurological system loses its grip on the internal clock.
Stick to your bedtime routine
The internal clock is established in compliance with the habits we embrace, and the environment that surrounds us. If you prefer to stay firm in your idea to follow a specific schedule, you must prepare yourself, at least an hour before you go to bed. A quiet conversation or reading a book would do the trick.
Such an easy-to-follow routine can give you the edge and help you remain calm under pressure. Moreover, people suffering from migraines would reduce the intensity of this disorder, by being in tune with their inner needs.
Go for an evening walk
An evening stroll, on a quiet and peaceful night, can not only improve your immune system but also help you fall asleep a lot quicker – without taking any medications. After a long and tense day, there’s nothing better than allowing your muscles to stretch out a bit.
It has been proven that 20-25 minutes of regular walk add 5-10 years to your life. Besides, who wouldn’t want to live happily and peacefully for as long as possible? Evening walks can also help you to improve the functioning of your digestive system and ease of back pain.
The main objective is to overcome depression and health issues by eliminating migraines and the lack of sleep, once and for all.
This triumph will represent the cornerstone of future victories, which ultimately leads to a healthier and happier life.
