Sleep Tips & Tricks

Following a regular schedule and routine can be an effective way to prepare your body for sleep. Writing down a list of plans for the next day, or even reciting something regularly may help to quiet your mind.

Avoid screen time as much as possible before bedtime to minimize extra stimulation - this includes television, tablets, and phones.

Keep the bedroom at a comfortable temperature. Most people will find that their quality of sleep is improved when the bedroom temperature on the cooler side.

Keep your bedroom as dark as possible, making an effort to cover up light sources - particularly light coming from electronic devices.

Some people find that caffeine helps with their migraines while others have noted it as a consistent trigger. Either way, it's always a good idea to avoid caffeine in the evenings (or even from late afternoon onward).

Dehydration is a common yet frequently overlooked migraine trigger. This is one of the many reasons it's a good idea to stay well hydrated throughout the day. This said, try not to drink TOO much close to bedtime as it may result in the inevitable midnight bathroom break.

Eat your last meal several hours before bedtime and avoid eating heavy meals your digestive system will struggle with. This will allow your body to begin the digestion process well before you're ready to sleep. It will also help reduce issues associated with reflux, which can negatively affect sleep quality.

Although alcohol is a common migraine trigger, many people have found that they can enjoy certain types of alcoholic drinks without the migraine aftermath. This said, it's still a good idea to avoid drinking late at night. While a couple drinks might help put you to sleep, alcohol will negatively impact the overall quality of your rest.

Minimize extra activity when in bed - for instance, catching up on work, checking emails, or watching TV. Many people recommend the "sleep and sex only" philosophy as a way to train your brain for sleep once you've gotten into bed.

The migraine brain loves a schedule! Try to go to bed and wake at the same time every day - including weekends - and avoid hitting the snooze button which can result in lower quality sleep.

Some medications can negatively impact your sleep. If you find that changes to your sleep routine are not helping, you may want to discuss possible medication side effects with your physician.

Keep tabs on your mental health. It's not uncommon for those with migraine to suffer from mental health issues, such as depression. Depression, among other mental health conditions, can also negatively impact sleep quality.