Let’s face it—the holiday season can sometimes be anything but jolly! What’s worse is that for millions of migraine sufferers, the holidays can be even painful…literally.
And, have you ever noticed that a lot people get sick around the holidays. It’s not a coincidence. Experts say it’s not just because of stress, but also lack of sleep. Stress and sleep (or lack thereof) hurt our immune system, and increase our chances of sickness and migraines.
If you’re committed to keeping your sleep schedule on track this holiday, here are some tips to follow:
- Keep a consistent bedtime and wake time every day, even on the weekends.
- If you have trouble sleeping at night, avoid daytime naps as much as possible. If you must nap, try not to nap for more than an hour or any time later than early afternoon. If you nap to find relief from a migraine, try to keep your normal sleep schedule otherwise.
- Use the bed only for sleeping. Doing anything else in the bed (eating, studying, reading, watching TV, talking on the phone) will actually make it harder for you to fall asleep when you need to.
- Don’t stay in bed if you can’t fall asleep. Few things are more frustrating than not being able to fall asleep, but tossing and turning in bed will only make your sleep problems worse. If you can’t fall asleep within 20-30 minutes, get out of bed, go into another room, and do something relaxing until you feel tired. Repeat until you are able to fall asleep within 20-30 minutes of getting in bed. (Most people change positions a couple times within 20-30 minutes, so if you’ve changed positions several times or start to feel frustrated that you can’t sleep, it’s time to get out of bed).
- Don’t watch the clock—it will only make you anxious and more frustrated if you can’t sleep.
Following these tips to establish and maintain good sleep habits can help you feel better rested, have better energy levels, and possibly avoid some migraines for good measure. If you find that you tend to wake with a migraine, discuss both your sleep habits and sleep quality with us at Pasadena Pain Management.