Improvement of sleep habits, effective in relieving migraine…Need to reduce naps and emotional relaxation
Enter 2023.07.03 20:30 Modify 2023.07.03 20:48 Hit 12 Enter 2023.07.03 20:30 Modify 2023.07.03 20:48 Hit 12
You can reduce migraine headaches simply by having good sleep habits.[사진=게티이미지뱅크]Migraine is a common condition that affects 10% of the general population. If the pain persists as if the area around the temple suddenly ache, you can suspect a migraine. According to the latest research, migraines are strongly related to sleep, so having good sleep habits is effective in improving migraine symptoms. Let’s find out six tips that can reduce migraines by improving the quality of sleep introduced by ‘Everyday Health’, an American health information medium.
1. Regular Sleep Time: Both not getting enough sleep and sleeping too much can cause headaches. The amount of sleep recommended by the American Migraine Foundation (AMF) is about 7 to 8 hours a day. If possible, it is best to go to bed and get up at the same time. You want to avoid headaches by sleeping, but if you take a lot of naps, it’s hard to fall asleep at night. A warm bath before bed, reading, soothing music, yoga, prayer and meditation are also helpful.
2. Create a comfortable sleeping environment: Get a good night’s sleep in a dark, cool, and quiet place. Dr. Noah Rosen, associate professor of neurology and psychiatry at the Zucker School of Medicine in New York, said, “It’s better not to watch TV or eat in bed,” and emphasized that “the bed is a place for comfortable sleep.” It is also good to turn on a humidifier to prevent dryness in winter and use a heavy blanket or pillow to help you sleep. Let’s tidy up the bedroom. If you are sensitive to light, blackout curtains are recommended.
3. Turn off electronics one hour before bedtime: Blue light emitted from digital devices such as televisions and smartphones disrupts biological rhythms and wakes up the brain, making it difficult to sleep. Therefore, it is good to put down electronic devices around you and turn them off an hour before bedtime.
4. Avoid caffeine/alcohol consumption and late-night snacking before bedtime: What you eat and drink also has a significant impact on your sleep. If it’s close to bedtime, it’s good to avoid drinking alcohol and caffeine, as well as eating late-night snacks. If you consume too much fluid, you may need to go to the bathroom while sleeping, so it is recommended that you limit this as well.
5. Relax your body and mind: Dr. Rosen introduced that those who suffer from migraines are recommended to relax through regular exercise and deep breathing. In fact, there are many studies on the relationship between mind control and headaches. Try nidra, a meditative yoga known for inducing mental relaxation. A study found that people who practiced nidra yoga for 11 minutes every day for 30 days experienced less stress and improved sleep quality compared to a control group.
6. Use a sleep aid that works for you: Sleep aids such as drugs or herbs that help you fall asleep should be used with caution. While melatonin and the like can help with sleep, it’s important to find one that works for you. Any sleep aid should be used only for a short period of time.
If you can’t get a good night’s sleep even after improving your sleep habits, it could be due to other health problems. Sleep disorders caused by snoring, sleep apnea, restless legs syndrome, and chronic insomnia are best to seek help from a sleep specialist or medical professional. Snoring is a factor that causes chronic headaches and is a sign that you may have sleep apnea. Restless Legs Syndrome is a sleep disorder that causes discomfort in the legs, usually before falling asleep.
Migraine patients are generally diagnosed if they experience at least 5 migraines in their lifetime and the pain persists for 4 to 72 hours without treatment. At least two of the four criteria must be met: moderate to severe intensity, throbbing pain, pain that worsens with activity, or pain on one side of the head.
Migraine is caused by genetic and environmental factors. The Mayo Clinic of Alix Medical School in the U.S. found that △changes in sleep patterns △environmental changes such as atmospheric pressure and weather △high-caffeinated beverages such as alcohol and coffee △food additives aspartame and glutamate sodium (MSG) as a preservative △fermented cheese, etc., as causes of migraines. Food, salty food, chocolate, processed food, changes in female hormones such as estrogen, some medications such as vasodilators and oral contraceptives, sensory stimuli such as strong light, smell, and loud noises, and stress at work.
2023-07-03 11:31:18
#secrets #sweet #sleep #reduce #migraine #headaches
