She Strengthens

The Vicious Cycle of Migraines and Insomnia

Imagine two toxic friends, migraine and insomnia, stuck in a never-ending cycle of pain and sleeplessness. Unfortunately, this is a reality for approximately 50% of people who experience migraines or tension headaches alongside insomnia. This bidirectional relationship means that one issue can trigger the other, creating a perpetual cycle of discomfort.

The Sleep-Pain Connection

Lack of quality sleep, particularly REM sleep, can increase sensitivity to pain, making migraines even more unbearable. This is why it’s essential to prioritize sleep and address insomnia head-on.

Breaking the Cycle: Research-Backed Solutions

After struggling with sleep myself, I’ve turned to science-backed techniques to reclaim my nights.

Taming the Mind

Anxiety and stress can sabotage sleep, so I’ve started practicing relaxation techniques like breathing exercises, meditation, and cognitive-behavioral therapy (CBT). CBT, a first-line treatment for chronic sleep problems, helps identify and change negative thought patterns and behaviors that disrupt sleep.

Bedtime Routine Revamp

Creating a sleep-conducive environment is crucial. I’ve established a consistent sleep schedule, allowing for 8 hours of sleep each night. I’ve also learned to wind down before bed with relaxing activities like reading, journaling, or meditation – sans screens.

Smart Sipping and Snacking

To avoid disrupting sleep, I plan my meals and snacks carefully, finishing my last bite about 4 hours before bedtime. I’ve also reduced my caffeine and alcohol intake, as excessive consumption can lead to insomnia and worsen migraines.

When to Seek Help

While occasional sleeplessness is normal, persistent insomnia requires medical attention. If you’re struggling with sleep or experiencing increased migraine frequency or severity, consult your doctor for personalized guidance and potential treatment options.

A Work in Progress

By implementing these changes, I’ve seen improvements in my sleep quality, but it’s an ongoing battle. My complex relationship with sleep still affects my migraines, but I’m grateful for the tools and strategies that help me cope. And when all else fails, there’s always a morning pick-me-up – in moderation, of course!