Adequate Sleep
A lack of sleep is a known
headache trigger in some people. Also, getting adequate sleep can help decrease stress. In general, it is recommended that people with
headaches try to maintain a regular sleep schedule every day.
Most adults need seven to nine hours of sleep each night. While this may not seem possible, here are some things that may help:
- Trying to go to sleep at the same time each night and get up at the same time each morning.
- Trying not to take naps during the day, because naps may make you less sleepy at night.
- Avoiding caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can cause you to wake up in the night. It also interferes with sleep quality.
- Getting regular exercise. Try not to exercise close to bedtime, because it may stimulate you and make it hard to fall asleep. Experts suggest not exercising within three hours before going to bed.
- Avoiding heavy meals late in the day. A light snack before bedtime may help you sleep.
- Making your sleeping place comfortable. Be sure that it is dark, quiet, and not too warm or too cold. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a "white noise" machine to cover up the sounds.
- Following a routine to help you relax and wind down before sleep, such as reading a book, listening to music, or taking a bath.
- Avoiding using your bed for anything other than sleep or sex.
- Getting up from bed and reading (or doing something that is not overly stimulating) if you can't fall asleep and don't feel drowsy. Return to bed when you feel sleepy.
- Making a to-do list before you go to bed if you find that you tend to lie awake worrying about things. This may help you to "let go" of those worries overnight.
- Seeing your healthcare provider if you think that you have insomnia or another sleep disorder.
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