Migraine is a neurological condition that leads to severe headaches, usually on one side of the head. It may also cause nausea and vomiting in some cases. While a migraine is not life-threatening, it can cause immense discomfort when ignored. Research shows that poor sleep and a disrupted sleep schedule are potential triggers for migraine headaches. So, improved sleep hygiene can help patients better manage their condition in the long term.

Things to avoid before bed for managing migraines
Experts have narrowed down a few unhealthy bedtime habits that prevent people from getting quality sleep, which, in turn, triggers a migraine attack. A few of these unhealthy habits are discussed below:

Staring at a screen
Electronic devices like TVs, smartphones, and tablets must be avoided before bedtime. The screens of these gadgets emit a blue light that upsets the circadian rhythm or the body’s internal clock. It also prevents the brain from shutting down, leading to sleep deprivation. Experts recommended putting away all electronic devices at least an hour before bedtime for better sleep quality. Staring at bright lights before bedtime can have a similar effect as blue light and must also be avoided.

Eating large meals
Food and liquid intake can influence one’s sleep quality, making them a potential migraine trigger. For instance, a large meal before bedtime can lead to digestion problems, causing a person to stay up late. Instead of eating a large meal close to bedtime, one can opt for light snacks rich in carbohydrates. Carbs promote the production of serotonin, a chemical that makes an individual feel calm and sleepy, ensuring sound sleep throughout the night.

Skipping meals
Skipping dinner does no good for people with migraine. Studies have shown that skipping meals can trigger a migraine headache in 57% of patients. It happens because intentional fasting causes blood sugar fluctuations, which, in turn, triggers headaches. So, individuals should eat at fixed times throughout the day and avoid skipping meals to get quality sleep and prevent migraine attacks.

Drinking tea or coffee
Caffeine can cause the body to stay awake for long, disrupting a person’s sleep schedule. Hence, it is suggested to steer clear of coffee, tea, or any other caffeinated beverage after a particular hour in the evenings (the time may differ from one person to another). This practice may not only help one sleep better but also avoid potential migraine headaches during the night.

Confronting stressful situations
Stress is a major cause of sleeplessness. Daily stress cannot be realistically avoided, but patients are advised to opt for stress relief activities, such as yoga, walking, meditation, and journaling, before bedtime instead of worrying. This may not only help improve sleep quality but also avoid excruciating migraine headaches.

Besides avoiding these habits before bed, one should stick to a sleep schedule. Making the bedroom dark and quiet is also essential to promote better sleep and prevent migraine headaches. It is important to note that sleep disruption is only a risk factor for migraine, and researchers have not found the exact cause of the condition.