If you’ve an anxiety disorder you will definitely have trouble sleeping. This is also common with people with migraine as many of them spend sleepless nights when they experience an attack which aggravates the situation as they’ve to pass through the periods of prolonged headaches that may even last for days. Too little sleep can affect mood, and can even make you irritable and may sometimes lead to depression. Vital body functions occur during different stages of your sleep and this leaves you feeling rested and sufficiently energized and may even help you learn and forge memories. You will find that you sleep better once your anxiety disorder is treated and you will also experience less migraine attacks. In this, it’s important to practice good “sleep hygiene”. Here are some tips that can help you in this:
- Daylight helps body set your sleep patterns, so it’s best to stay outdoors during the day for at least 60 minutes.
- You should go to bed and wake up each day at the same time, even when its weekend.
- Try to keep your naps short-less than two hours-and never nap after 3 p.m.
- Do regular exercises (but they should never be done close to bedtime). An afternoon or evening workout is best.
- Do everything possible to avoid caffeine (found in teas, coffee, soft drinks, and in many chocolates), because it can take up to seven hours to wear off. You should avoid caffeine entirely if you get panic attacks with your migraine attacks; some who get panic attacks are extra-sensitive to caffeine.
- Avoid large greasy meals, alcohol, foods that cause heartburn, and drinking excessive amounts of liquid before going to bed.
- If you’re taking medications, review them with a doctor to see if any of them have stimulants, which are common culprits, keeping people up at night. Sometimes it’s easy to switch medicines.
- If you smoke frequently, quit. Smoking causes so many health issues, and may also compromise sleep making you restless and susceptible to migraine attacks.
- Listening to music, reading, or relaxing before bed by taking a hot bath or even deep breathing will help you get a sound sleep.
- Make sure your bedroom is dark, cook, and quiet, without any electronic distractions like a computer or a TV. Avoid all electric devices to read in bed; the light from such devices (kindle etc) can trick your brain into thinking it’s a daytime. If you feel your mattress is not comfortable, buy a new one.
- If you feel it’s difficult to fall asleep within 15-20 minutes after you get into your bed, get out of it and do something relaxing until you fell sleepy.
I hope these tips will help you all in getting a sound sleep and avoid headaches and migraines.