Getting a good night’s rest is key to minimizing migraine attacks, cluster headache and many other types of headache as well. In fact, working at improving sleep may be one of the best ways you can fight migraine and headache.
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Our first Community Question had to do with getting to sleep, and your excellent advice can be found here. But I was recently tipped off by Lifehacker that there are some great new articles out there with more quick tips.
First, 10 reader tips from the UK to relieve insomnia. From the more obscure (read a book of legal case studies? Yeah, that would do it…) to the very practical (write down everything on your mind, and get it out of your mind!), there are some good ideas here.
Next, some all-natural herbs to help you sleep (wait – which are the unnatural herbs?). You may have heard of these before, but one we haven’t talked a lot about is valerian root.
Valerian has been used for hundreds of years for sleep and relaxation. Some people find it helps right away, though often it needs to be taken over several weeks to be effective.
Valerian still needs to be studied more. We know it is a powerful herb, and though it usually seems to be safe it can cause side effects (ie headache and agitation). It’s wise to talk to your doctor before taking it.
Valerian has even been studied specifically for use in migraine and epilepsy, though so far the studies have not been conclusive. Some people take it during the day, but for sleep it’s often taken an hour before bedtime in a time-release capsule (such as these 600mg capsules).
Other surprises from these articles include lettuce and celery – a great whole food option that will do you good whether it helps you sleep or not!
What helps you get to sleep? Leave a comment and share your ideas with us!
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{ 8 comments… read them below or add one }
Acupuncture actually served best to break my insomnia cycle last year, and I maintain good sleep by doing a relaxation exercise every night (well, I *try* to do it every night) when I go to bed. I never would have believed how powerful relaxation could be until I tried it. I still have occasional insomnia, but nothing like what I had before.
I know a number of Migraineurs who take melotonin to help their sleep. I tried it once and it actually gave me insomnia, but I’m also known to have weird reactions to anything and everything.
Be well,
MJ
Glad to hear relaxation worked well for you. I’ve had varying results with it. Actually, I was part of a clinical trial a number of years back which involved relaxation therapy.
I’ve written about Melatonin before. It has helped some migraineurs, and also cluster headache patients, who really need regular sleep too.
Sometimes Valerian helps me sleep. It seems that if I use it more the twice a week, I’m fidigity all night and I wake up with a headache.
Jeanne
That’s interesting, Jeanne. Seems to me some things I’ve read are saying it’s better if it’s taken consistently. We’ll have to look into that one some more.
so what do you do if you fall asleep at 6-8 AM every morning and then wake up around 2-3 PM?
I have suffered mirgraines for 10 years now, and I have tried almost everything… Seems like nothing works,,, Right now I am going to a chiraprator to see if it will help, and only have been there twice. I am trying to go everyweek but right now I am so frustrated I cannot find out what to do with my headaches unless I sleep but when I wake up its worse. I am currently see a neurologist but I dont get to see him again until the end of July (and my first time seeing him was in the beginning of May) Any ideas that may help with what I am dealing with daily??? Any help would be apperciated.
My neurologist sent me to a sleep doctor that I saw just last month and they did a sleep study. My migraines weren’t allowing me to have normal sleep patterns – and I wasn’t reaching the restorative sleep part so not getting relief from pain even while asleep. I was also having what I called “night terrors” but are really Sleep Paralysis with Hallucinations (SPH) – a symptom of migraines and of narcolepsy. The sleep doctor 2 weeks ago put me on Provigil and it keeps me awake during the day and stopped the SPHs and I sleep better at night now. The sleep doctor I went to studied under Dr. Saper for 5 years – from the Michigan Head Pain and Neurological institute so was very knowledgeable about migraines and sleep. I’m hoping it gets better and better – so maybe try a sleep doctor – but do your research – one that knows about migraines and doesn’t dismiss them.
Michelle,
I can relate. I’ve had migraines for 30+ years, and they’ve gotten worse as time goes on. I have tried EVERYTHING. Some things work for awhile, then stop working. So frustrating! My biggest problem right now is weather change. We have bad thunderstorms every afternoon, and they really play havoc with my head. I take Maxalt when I can tell it’s going to be bad, but since insurance only covers 12 pills per month, I have to ration them. Acupuncture helped me, but my acupuncturist moved. I need to find someone new. I recommend that you try it–what have you got to lose?