/ Physical Health and Sleep / Migraines and Sleep: A Bidirectional Relationship

Migraines and Sleep: A Bidirectional Relationship

Updated December 15, 2023

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Table of Contents

The Relationship Between Sleep and Migraines
Why Do I Wake Up With Migraines?
Why Is Sleep Important for Migraine Relief?
When to Talk to Your Doctor About Migraines

Between 12% and 15% of people are estimated to have migraine, a neurological disorder that can cause severe headaches, nausea, and sensitivity to light or sound.

For those living with migraine, the daily challenges extend beyond the pain itself. Disrupted sleep adds to another layer of difficulty, affecting concentration, mood, and the ability to carry out routine tasks.

The Relationship Between Sleep and Migraines

Changes in sleep patterns, both insufficient and excessive sleep, have been identified as potential triggers for migrainess, Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source while migraine attacks can also disrupt normal sleep. Migraine and sleep disturbances often occur together, and sleep disorders may make migraine worse.

This relationship may be caused by the interplay between the parts of the brain that regulate sleep and the nerves that carry pain sensations to the brain. Another possible explanation involves chemicals in the brain involved with both sleep issues and pain, Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source including adenosine, orexin, and melatonin.

“Inadequate sleep or sleep fragmentation increases pain sensitivity and worsens migraine headaches, which, in turn, may interfere with sleep.”

Dr. Pranshu Adavadkar

Sleep Medicine Physician

Why Do I Wake Up With Migraines?

Migraine headaches most frequently occur between 6 a.m. and 12 p.m. Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source Although more research is needed, experts suspect this connection may be due to a person’s biological clock.

Melatonin, a sleep-promoting hormone, fluctuates according to a circadian rhythm. Researchers have suggested that melatonin or other sleep-related chemicals that fluctuate according to a circadian rhythm may be involved in migraine symptoms being more severe at certain hours of the day. However, more detailed research is needed to identify specifically what triggers these morning migraine attacks.

Why Is Sleep Important for Migraine Relief?

Research shows that improving sleep may reduce migraine headaches. Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source Animal studies suggest that spending less time in the rapid eye movement (REM) sleep stage can increase sensitivity to pain. When humans have trouble sleeping, they spend less time in the REM sleep stage, so this may help explain why worse sleep can lead to more headache pain. Since worsened sleep often leads to more pain, improving sleep may help protect against pain.

Our Best Tips to Improve Your Sleep

Practicing healthy sleep habits can improve sleep and, as a result, reduce migraine symptoms. Try these tips to improve your sleep habits and potentially help control migraine:

Get at least 30 minutes of natural light early in the day
Maintain a consistent sleep schedule – even on weekends
Optimize your bedroom environment for sleep
Avoid caffeine at least eight hours before bed
Don’t drink alcohol at least four hours before bed
Practice stress-management and relaxation techniques

“Following healthy sleep habits and taking care of underlying sleep disorders is the key to turning your sleep from a painful experience into a restful one.”

Dr. Pranshu Adavadkar

Sleep Medicine Physician

When to Talk to Your Doctor About Migraines

If you think you may experience migraine attacks, talk to your doctor. Your doctor can help determine if migraine is indeed the disorder you are dealing with, or if something else is at play. They can also get you started with treatment to manage migraine pain and other symptoms.

Written By

Jay Summer, Staff Writer

Jay Summer is a health content writer and editor. She holds a B.S. in psychology and master's degrees in writing and public policy.

Medically Reviewed by

Dr. Pranshu Adavadkar, Sleep Medicine Physician

As a board-certified sleep medicine physician with over 20 years of clinical experience, Dr. Adavadkar is an expert in diagnosing and treating sleep disorders in both children and adults, as well as addressing sleep issues experienced by veterans. Dr. Adavadkar is a member of the Sleep Foundation Medical Advisory Board.

Learn more about our Editorial Team

References
4 Sources

Cutrer, F.M. (2023, November). Pathophysiology, clinical manifestations, and diagnosis of migraine in adults. In J. Swanson & R. Goddeau, Jr. (Ed.). UpToDate., Retrieved December 15, 2023
https://www.uptodate.com/contents/pathophysiology-clinical-manifestations-and-diagnosis-of-migraine-in-adults
Duan, S., Ren, Z., Xia, H., Wang, Z., Zheng, T., & Liu, Z. (2022). Association between sleep quality, migraine and migraine burden. Frontiers in neurology, 13, 955298.
https://pubmed.ncbi.nlm.nih.gov/36090858/
Poulsen, A. H., Younis, S., Thuraiaiyah, J., & Ashina, M. (2021). The chronobiology of migraine: a systematic review. The journal of headache and pain, 22(1), 76.
https://pubmed.ncbi.nlm.nih.gov/34281500/
Sullivan, D. P., Martin, P. R., & Boschen, M. J. (2019). Psychological Sleep Interventions for Migraine and Tension-Type Headache: A Systematic Review and Meta-Analysis. Scientific reports, 9(1), 6411.
https://pubmed.ncbi.nlm.nih.gov/31015531/