![]() Avoiding caffeine before bed is recommended, as is avoiding alcohol, as this actually reduces the overall quality of your sleep rather than improving your sleep as is commonly assumed. ![]() It would be sensible to recommend that you don’t use your bed for activities that could be done elsewhere (such as watching TV, studying), and try to avoid staying in bed if you are wide-awake.Exercise, preferably before dinner rather than before bed, can be helpful as can stopping smoking as nicotine has a stimulant effect and suppresses melatonin.Try and make your sleeping environment as restful as possible, including sufficient darkness and quiet, comfortable bedding and few devices around the bed, particularly those with lights.Try and spend some time outdoors or in natural light during the daytime, as this provides an important cue to your brain the timing of the body clock.Understand your sleep need, including both the timing of sleep (when feels right for you to go to bed), and the duration of sleep (most adults need about 6 to 8 hours a night). When I get depressed, I sleep so much at its worst it was 18 hours a day, because it was the only way that I could stop thinking and stop my mind from.Try to go to bed and get up at the same time each day, as sleeping during the correct phase of your circadian cycle is important.Good sleep hygiene is an important step to reduce migraine by developing a regular sleep pattern through these measures: Both scenarios may be a way of trying to redress both sleep pressure and circadian alignment and keep the system in equilibrium.ĭespite some strong evidence of a close relationship between sleep and headache, there is still a lot to understand to be able to improve treatment. So, you drag yourself to the bathroom one last time before settling in for the evening. Having too much sleep may also have the opposite effect and keep you awake with a migraine on subsequent nights. Novem/ Urinary & Kidney How To Stop Frequent Urination at Night Try elevating your legs during the day and stop drinking two hours before bed You finally get tucked into bed and then it hits you. ![]() If for example you are sleep deprived, suffering a migraine may actually force you to keep still and lie down in the dark, in the hope of trying to sleep as a way of ridding yourself of the migraine. One idea might be that a migraine attack may actually represent one of these balancing mechanisms, an extreme and abnormally over-compensating one. If too much overloads this system in favour of one state (sleep or wakefulness) versus the other, such as staying up late, having fragmented sleep, sleeping in at the weekends, or sleeping at inappropriate times relative to your body clock (as happens in jet lag), the system will try and compensate to redress the balance. The balance of sleep and wakefulness, and its correct timing, relies on a finely tuned system, which is referred to as homeostasis. ![]()
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