9 Tips For A Good Night’s Rest
Sleep is something nowadays that unfortunately isn’t prioritized as there always seems to be something more important. That work project, a late night dinner with friends or even just that TV series that you can’t seem to stop watching.
However, in order to be able to break free from the cycle of migraines, sleep needs to become a top priority, as without it your mental and physical health suffers.
Sleep is MEDICINE for the body as it helps keep your immune system healthy.
When you enter the REM sleep period, which is the deepest of the four stages of sleep, it actually helps to relieve tension in the body and reduce symptoms of chronic pain.
Sleep also repairs and restores both the body and mind, helps you to deal with stress better, improves your mood, gives you a more positive outlook and reduces symptoms of anxiety and depression, which we all know go hand in hand with an illness such as chronic migraine and headaches.
The Problem With Not Making Sleep A Priority
Without sufficient enough sleep studies show that it increases inflammatory markers in the body resulting in degeneration and disease, which is essentially all migraine is, a disease of the neurological system.
Migraines have been proven to get worse due to insufficient sleep and also increases the likelihood of you suffering from other illnesses and infections, which is the last thing you need when suffering from migraines.
Why You Need to Sleep
The body needs to go through all four stages of a night’s sleep in order to complete muscle repair, restore energy to the body and brain and regulate hormones related to growth and appetite.
To achieve this rejuvenation process, it means aiming at getting 7-9 hours regular sleep every night. Everyone is different so this will vary from person to person but experiment to find what works best for you.
So now you can see how sleep is absolutely vital for your health in general, and even more important as a migraine sufferer.
Tips to Hack Your Sleep
Here are some of our top sleep tips:
- Do not eat two hours before you want to go to sleep.
- Avoid bright screens and technology up to two hours before bed, do not use devices such as a television, computer, iPad or phone. If you have to, make sure you use a blue light filter. There are apps that reduce the blue light on your phone.
- Try journaling before bed. By writing down your thoughts or worries it allows you to sleep more peacefully.
- Make sure the room is completely dark. If not use an eye mask to ensure you are not woken by light.
- Try some sleep meditation. A great app to use that has guided sleep meditations for free is called Insight Timer.
- Drinking chamomile tea about an hour before bed. This is shown to act as a mild tranquillizer that induces sleep. Another beneficial tea blend is valerian root.
- Aim to go to bed at the same time every night and wake up at the same time every morning. This will ensure your body clock gets used to a regular sleep pattern.
- Experiment with aromatherapy oils. These could be added to a bath or add a few splashes on your pillow before bed. Cedarwood and Lavender are known to induce relaxation and sleep.
- Finally, create a bedtime ritual whatever that may be for you. For example, this could be enjoying a relaxing aromatherapy bath with a candle, followed by a good book and some sleep meditation as you drift off.