How to Sleep With a Migraine: Tips for Better Rest and Sleep

Getting Better Sleep During a Migraine: Tips for Better Rest and Sleep

A migraine can make it difficult to fall asleep, stay asleep, or find a comfortable position in bed. Throbbing head pain, nausea, sensitivity to light and sound, and other symptoms can make even a quiet bedroom feel uncomfortable.

Getting enough rest can be particularly important during a migraine attack. For some people, sleep may help reduce migraine symptoms. However, learning how to sleep with a migraine can be challenging when severe pain makes falling asleep difficult in the first place.

Fortunately, a few simple changes can make your sleeping environment more comfortable during a migraine.

Why Is It Hard to Sleep With a Migraine?

Migraines are different from typical headaches. During an attack, you may experience throbbing or pulsing pain, often on one side of the head. You may also have nausea, vomiting, dizziness, and increased sensitivity to light, sound, smells, or touch.

For example, light from a phone screen or noise from outside may feel much more irritating than usual. Nausea can also make it uncomfortable to lie down, while head or neck pain may make it difficult to find a comfortable sleeping position.

Sleep and migraines can also affect each other. Too little sleep, too much sleep, or changes to your usual sleep schedule may trigger migraines in some people. At the same time, migraine symptoms can disrupt your normal sleep.

Understanding what a migraine feels like can help you recognize the different symptoms that may interfere with sleep.

How to Sleep With a Migraine

If you are wondering how to sleep with a migraine, focus on making your surroundings as comfortable as possible. The following steps may help you settle down and get some rest.

Create a Dark, Quiet Sleep Environment:

Light and sound can become particularly uncomfortable during a migraine. A dark, quiet bedroom may therefore make it easier to relax.

Close the curtains or blinds and turn off unnecessary lights. If outside light still enters the room, consider using an eye mask. Earplugs or a white-noise machine may also help reduce sounds that disturb you.

Try to keep your phone away from your bed. Notifications, screen brightness, and other distractions can make it harder to settle down.

Keep Your Bedroom Cool and Comfortable:

A comfortable bedroom can make it easier to rest when you are experiencing migraine symptoms.

Keep the room at a temperature that feels comfortable for you. Wear loose, breathable clothing and use lightweight bedding if you feel overheated.

Strong smells may also bother some people during a migraine. Avoid perfumes, scented candles, air fresheners, or other strong odors in the bedroom if they tend to make your symptoms worse.

Try a Cold Compress:

A cold compress may provide temporary relief from migraine pain for some people.

Place a cool, damp cloth or a wrapped cold pack on your forehead or the back of your neck while resting. Avoid placing ice directly against your skin, as this can cause skin irritation or injury.

You do not need to keep the compress in place throughout the night. Use it for a short period while you are trying to relax and remove it if it becomes uncomfortable.

Find a Comfortable Sleeping Position:

If you are searching for the best way to sleep with migraine, there is no single position that works for everyone. The goal is to find a position that does not put additional pressure on your head, neck, or shoulders.

Try lying on your side or back with your head and neck comfortably supported. Your pillow should help keep your neck in a neutral position rather than forcing your head too far forward or backwards.

If lying completely flat makes your nausea worse, slightly raising your upper body with pillows may feel more comfortable.

Limit Screens Before Bed:

When you have a migraine, your sensitivity to light can make screens particularly unpleasant.

If possible, put your phone, tablet, television, and computer away while you are preparing for sleep. Keep the room dim and avoid scrolling through your phone while lying in bed.

If you need to use a device, lowering the brightness and using a warmer display setting may make it more comfortable. However, avoiding screens altogether may be preferable during an attack.

Manage Nausea and Stay Hydrated:

Nausea can make it difficult to sleep with a migraine. If you can tolerate fluids, take small sips of water rather than drinking a large amount at once.

Keep a glass or bottle of water beside your bed so you do not need to get up repeatedly.

If you have been prescribed medication for migraine-related nausea, take it according to your healthcare professional’s instructions. Avoid eating heavy meals immediately before bed if they make your nausea worse.

Note: Read a blog on 10 tips for instant migraine relief for managing pain in the moment.

How to Fall Asleep With a Migraine

Falling asleep with a migraine can be difficult when pain keeps your attention focused on your symptoms. Instead of forcing yourself to sleep, focus on creating conditions that allow your body to relax.

Dim the lights, reduce noise, put away electronic devices, and use a comfortable pillow. Slow breathing or any other relaxing activity may also help you wind down.

If you remain awake for a long time, briefly leave the bed and do something quiet in low light. Return to bed when you begin to feel sleepy.

Can Medication Help You Sleep With a Migraine?

Treating the migraine itself may make it easier to sleep. Depending on your symptoms and medical history, a healthcare professional may recommend medication to manage migraine pain or other symptoms.

If you already have a migraine treatment plan, follow the instructions provided by your doctor or pharmacist.

Do not take more medication than recommended just because the pain is preventing you from sleeping. Frequent use of some acute migraine medicines can also contribute to medication-overuse headaches.

If you regularly need medication to manage migraines at night, speak with a healthcare professional. They can help determine whether your treatment plan needs to be adjusted.

What Should You Avoid When Trying to Sleep With a Migraine?

If you have a migraine so bad that you can’t sleep, certain habits or environmental factors may make your symptoms more difficult to manage.

Consider avoiding:

• Bright lights and prolonged screen use
• Loud music, television, or other noise
• Strong smells and fragrances
• Alcohol
• Large or heavy meals before bed
• Dehydration
• Excessive caffeine, particularly close to bedtime
• Taking medication more frequently than recommended

It can also help to avoid repeatedly checking the time. Watching the clock while you are struggling to sleep can increase frustration and make it harder to relax.

How Can You Prevent Migraines from Disrupting Sleep?

Managing your sleep habits between migraine attacks may help reduce sleep-related triggers.

Keep a Consistent Sleep Schedule:

Try to go to bed and wake up at roughly the same time each day, including weekends. Major changes to your sleep schedule may trigger migraines in some people.

A consistent routine can also help your body recognize when it is time to sleep.

Get Enough Sleep:

Both insufficient sleep and changes in your usual sleep pattern may contribute to migraines.

Aim for a regular amount of sleep that leaves you feeling rested. Avoid regularly staying up late and then sleeping much longer than usual to compensate.

Eat Regularly and Stay Hydrated:

Skipping meals and becoming dehydrated can trigger migraines for some people.

Try to maintain regular meals and drink enough fluids throughout the day. If you notice that certain foods consistently trigger migraines, keeping a migraine diary may help you identify patterns.

Identify Your Migraine Triggers:

Migraine triggers vary from person to person. Common triggers can include stress, changes in sleep, dehydration, missed meals, hormonal changes, certain foods, alcohol, and sensory stimuli.

A migraine diary can help you track when attacks happen and what may have occurred beforehand. You can record your sleep, meals, fluid intake, symptoms, stress levels, and potential triggers.

Over time, these patterns may help you and your healthcare professional understand what could be contributing to your migraines.

Practice Good Sleep Habits:

Good sleep habits can support more consistent rest.

Keep your bedroom dark, quiet, and comfortable. Develop a relaxing bedtime routine and give yourself time to wind down before going to bed.

Try to avoid caffeine late in the day and limit activities that keep you mentally alert immediately before bedtime.

When Should You Seek Medical Help for a Migraine?

Most migraines can be managed with appropriate treatment and self-care. However, seek medical help if:

• You experience a sudden, extremely severe headache that reaches maximum intensity very quickly.
• A severe headache occurs with weakness, confusion, fainting, seizures, difficulty speaking, or significant vision changes.
• Your migraines are becoming more frequent, changing in their usual pattern, or regularly interfering with sleep and daily activities.
• If you frequently wake up with migraine pain during the night, discuss this pattern with a healthcare professional. They can assess your symptoms and determine whether further evaluation is needed.

Clinical Research in Migraine

Clinical research is ongoing to evaluate potential new treatments for migraine and understand how they affect different patient populations. For example, Pantheon Clinical Research is conducting pediatric migraine clinical trials to evaluate the safety and effectiveness of an investigational treatment for children and adolescents who experience recurring migraines.