A mild or severe headache can cause discomfort in your sleep, making your nights long and stressful. Despite the high number of adults who experience headaches globally, two out of eight of these people have sleep issues. If you are among the many wondering how to sleep with a headache, consult a pain doctor for diagnosis, treatment, and helpful tips to enhance comfort. Here are effective tips to help you get a good night’s sleep with a headache.
Turn Off Electronic Devices Before Sleeping
Many people struggling to sleep with a headache often sleep with their electronics turned on. However, the light from these devices, whether a tablet, TV, or smartphone, disrupts your body’s natural rhythm. This means you may experience difficulties in your sleeping and waking routine. It is advisable to turn off all these gadgets before going to bed, eliminating all the distractions that can affect sleep patterns.
Practice a Relaxation Technique
Another proven strategy on how to stop waking up with headaches is to practice relaxation techniques. Consult your doctor for regular exercises and proven deep breathing techniques to calm your mind and ease headaches. In addition, you can learn mindful techniques to make your nights and mornings relaxed and painless.
Avoid Ingesting Alcohol, Caffeine, and Meals Close to Bedtime
Several minutes before bedtime is not the ideal time for a large meal, alcohol, or caffeinated beverages. While these foods and drinks don’t raise concerns initially, they can disrupt sleep by constricting blood vessels in your brain. This causes headaches and other withdrawal symptoms associated with the increased blood flow. Also, nicotine can constrict blood vessels in the body, causing headaches and sleep deprivation.
Sleep on Your Back or Side
Sleeping on your front creates an arch that doctors have proven causes headaches. The best way to sleep with a headache is on your back or side, as it ensures spine alignment throughout the night. Although curling up in the fetal position can happen instinctively, it pulls your shoulders forward and stresses your neck. By adjusting your sleeping position, you can ensure proper blood flow and ease pressure on your nerves.
Schedule a Deep Tissue Massage
Lastly, deep tissue massages can loosen contracted and painful muscles that cause headaches. This in-depth technique allows the therapist to release built-up tension by applying the right amount of pressure in affected areas. If you still experience headaches despite these preventive measures, it might be time for professional diagnosis and treatment.
Contact us at River Cities International Pain Specialists and schedule a consultation with our pain physician. As the leading pain clinic in Shreveport, we can restore comfort in your daily life, including bedtime.