Hey lovely ladies! If you’re reading this, you probably know all too well how a bad night’s sleep can make those chronic migraines even more unbearable. Imagine lying in bed, tossing and turning, staring at the ceiling as the clock ticks away. You finally drift off, only to be jolted awake by a pounding headache that feels like a hammer hitting your temples. It’s like a never-ending nightmare! Well, you’re not alone. Sleep deprivation and migraines are closely linked, and understanding this connection can help you manage your migraines better.

Understanding the Sleep-Migraine Connection

Sleep deprivation can be a major trigger for migraines. Missing out on sleep can trigger migraines. It’s true! According to research published in the Journal of Cephalalgia, the risk of migraine attacks increases by 20% for every hour of sleep lost per night. So, even a few restless nights can set off a chain reaction, leading to more frequent and severe migraines.

One of the key hormones involved in sleep regulation is melatonin, produced by your pineal gland (a tiny gland in your brain). Picture melatonin as your body’s internal sandman, sprinkling sleep dust to help you drift off into dreamland. But when this process is disrupted, it’s hard to get that restful sleep you crave.

Factors Affecting Melatonin Production

Histamine:
Histamine isn’t just a player in allergies; it can also mess with your sleep. Imagine histamine as a rowdy party crasher that storms into your serene, sleepy environment, flipping on bright lights and blasting loud music. It inhibits melatonin production and keeps you awake by suppressing melatonin activity. (Check out the study here for more details).

Estrogen:
Ladies, we all know how estrogen can be a wild ride! Excess estrogen levels can suppress the enzymes responsible for melatonin production, leading to lower melatonin levels. It’s like having too many cooks in the kitchen, making it impossible to get the recipe right. This hormonal imbalance can disrupt your sleep and, you guessed it, trigger migraines. (Learn more from this study).

Nutrient Deficiencies:
Vitamins and minerals are the building blocks of good health, including sleep. Nutrients like vitamin B6, magnesium, zinc, and vitamin D are essential for melatonin production. However, deficiencies in these nutrients are common among people with migraines. Without these vital nutrients, your body struggles to produce enough melatonin, making it harder to fall asleep. (Read more here, here, and here).

The Role of Melatonin in Migraine Management

Let’s dive into the science for a moment. When your melatonin levels are low, your body can’t effectively clear out reactive oxygen species (ROS). These molecules, which are natural byproducts of cellular processes, can cause significant damage when they accumulate. Picture ROS as tiny sparks that can ignite a wildfire of inflammation in your brain.

During a migraine, oxidative stress increases in your brain, leading to more ROS. This results in inflammation and damage to brain cells, worsening your migraine symptoms. It’s like adding fuel to the fire, causing it to rage even more intensely.

Melatonin acts as a potent scavenger of ROS, helping to reduce their levels and mitigate the damage they cause. So, low melatonin means more ROS, more inflammation, and more pain. (For a deeper dive, check out these studies here and here).

Breaking the Cycle: Steps to Better Sleep and Fewer Migraines

To break free from this vicious cycle, you need to tackle the root causes of your migraines and low melatonin. Identifying and managing factors such as gut dysbiosis, histamine levels, nutrient deficiencies, hormone imbalances, neck injuries, and genetic disorders can help.

Improving your sleep hygiene can also help boost melatonin levels:

• Stick to a Sleep Schedule: Go to bed and wake up at the same time every day. Your body thrives on routine, like the soothing rhythm of your favorite lullaby.
• Create a Relaxing Bedtime Routine: Consider activities like reading a calming book or taking a warm bath. Imagine sinking into a warm bath, the tension melting away from your muscles, setting the stage for a peaceful night’s sleep.
• Limit Exposure to Blue Light: Avoid screens at least an hour before bedtime. Think of it as turning down the brightness of your environment, preparing your mind and body for the serene darkness of sleep.
• Make Your Bedroom Sleep-Friendly: Keep it dark, quiet, and cool. Envision your bedroom as a cozy sanctuary, free from distractions, where you can drift off into a restful slumber.

By understanding the link between sleep and migraines and taking steps to improve your sleep, you can reduce the frequency and intensity of your migraines. Imagine waking up refreshed and pain-free, ready to embrace your day with energy and joy.

Don’t let migraines control your life. Take charge today and start making changes that will improve your sleep and overall well-being. Visit our website here to learn more about how we can help you manage your migraines and improve your quality of life. Contact us now to schedule a consultation with our migraine specialist for women and take the first step towards a migraine-free life.

Disclaimer: Supplements alone may not eliminate migraines. Use specific migraine testing to identify your migraine causes with the guidance of a professional. If you notice your headaches becoming more frequent or more severe, be sure to see your doctor. Your doctor can evaluate your symptoms and recommend the most effective treatment. Also, talk to your doctor or pharmacist before taking supplements to be sure they don’t interact with any other medications you may be taking.

How we reviewed this article:
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version: Jul 2nd, 2024

Written By: the Soothed Migraine Specialists

Edited By: Will Simpson, BAppSc, MBA

Medically Reviewed By:
Dr. Ana Coito, Ph.D. Dr. Coito holds a PhD in Neuroscience from the University of Geneva, a BSc and MSc in Biomedical Engineering from the University of Lisbon and a CAS in Nutrition for Disease Prevention and Health from the ETH Zurich. She understands how debilitating migraines can be and cares deeply about improving the lives of chronic migraine sufferers. Dr Coito has her own website brainchoices.com and was awarded the Epilepsia Open Prize for Clinical Research for her article, Interictal epileptogenic zone localization in patients with focal epilepsy using electric source imaging and directed functional connectivity from low-density EEG. See Dr Coito’s research at https://onlinelibrary.wiley.com/doi/full/10.1002/epi4.12318.

Dr. Chloe Berland, Ph.D. Dr. Berland graduated from the University of Sorbonne Paris & Columbia University New York. She has a PhD in Neuroscience and is passionate about the pathophysiology of migraine. See Dr Berland’s published research at https://www.researchgate.net/profile/Chloe-Berland-2.

Sources:
Soothed has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Histamine and melatonin: Physiological and pharmacological implications: https://onlinelibrary.wiley.com/doi/full/10.1111/jpi.12075
Estrogen effects on melatonin production in women: https://www.sciencedirect.com/science/article/pii/S0015028208011308
Role of vitamin B6, magnesium, and zinc in melatonin production: https://pubmed.ncbi.nlm.nih.gov/22583560/
Nutritional factors and migraine: A review of the evidence: https://pubmed.ncbi.nlm.nih.gov/19454881/
Dietary supplements and migraine: A comprehensive review: https://www.sciencedirect.com/science/article/abs/pii/S0306987711001629
Oxidative stress and its role in migraine pathophysiology: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10945180/
Melatonin as a scavenger of reactive oxygen species: https://onlinelibrary.wiley.com/doi/full/10.1111/jpi.12162