Migraine and Sleep: Proven Strategies to Improve Sleep Quality and Migraine Management
Written by Marina Medved-Lentini
Sleep is a key part of migraine management. Research shows a two-way relationship between migraine and sleep: migraine attacks can disrupt sleep, and poor sleep quality can increase the frequency and severity of migraine attacks. [1] Understanding how sleep affects migraine is an important part of effective migraine treatment.
Good sleep will not make migraine disappear. Migraine is a complex neurological disorder without a cure. However, research shows that poor sleep quality can increase migraine frequency, intensity, and recovery time. [1] The encouraging news is that small, consistent changes to sleep habits can support the brain and nervous system over time and improve migraine management.
At the Danielle Foundation, we focus on helping the migraine brain feel more regulated, predictable, and supported.
HOW SLEEP AFFECTS MIGRAINE
Migraine and sleep are closely linked. Migraine attacks can make it harder to fall or stay asleep. Meanwhile, poor sleep lowers the migraine threshold, making future attacks more likely. This cycle can complicate both sleep quality and migraine management. [1]
Research shows that up to 64% of adults with migraine report poor sleep quality, which is associated with aura symptoms, anxiety, and mobile phone addiction. [2] Over time, disrupted sleep may increase the brain’s sensitivity to migraine triggers.
CAN LACK OF SLEEP TRIGGER MIGRAINE ATTACKS?
Yes, lack of sleep can trigger migraine attacks. Sleep disorders and migraine are strongly connected. Lack of sleep can increase both migraine frequency and severity.
People with migraine often experience:
Difficulty falling asleep
Waking during the night
Waking too early
Feeling tired even after a full night of sleep
These challenges often occur even when a migraine attack is not in progress, showing how poor sleep itself can act as a trigger.
WHY POOR SLEEP QUALITY TRIGGERS MIGRAINE ATTACKS
The body’s internal clock (circadian rhythm) regulates sleep, hormones, energy, and pain processing. When this rhythm is disrupted, migraine attacks can increase.
Common sleep-related migraine triggers include:
Going to bed late and waking up early
Irregular sleep timing on weekdays and weekends
Late-night screen use
Chronic stress or insomnia
Consistently not getting enough sleep
Maintaining regular sleep and wake times is an important part of migraine management and supports sleep quality.
SLEEP, STRESS, AND THE MIGRAINE BRAIN
Stress is a common migraine trigger and can significantly disrupt sleep. When sleep is disrupted, the migraine brain becomes more sensitive to triggers such as stress, dehydration, skipped meals, and hormone changes.
For people with migraine, interrupted sleep may contribute to:
More frequent migraine attacks and longer recovery periods
Brain fog and difficulty concentrating
Increased anxiety or low mood
Reduced work performance and daily functioning
Improving sleep helps regulate the nervous system, making migraine management more effective.
Calming the nervous system is often an important first step. Gentle breathing practices can reduce stress, ease physical tension, and quiet the mind, especially during migraine flares or periods of stress. Watch our Nervous System Regulation videos to learn simple breathing practices that support relaxation and sleep. Join our free Wellness Program to get more videos like this in your inbox each week.
5 SLEEP HABITS THAT SUPPORT MIGRAINE TREATMENT AND PREVENTION
Getting good sleep is a cornerstone of migraine management. Adults with migraine are two to eight times more likely to experience sleep disorders, and those with chronic migraine have almost double the rates of insomnia. [3]
Improving sleep quality and migraine often starts with these five habits:
1. STICK TO A CONSISTENT SLEEP SCHEDULE TO SUPPORT MIGRAINE MANAGEMENT
Creating a consistent sleep schedule, by going to bed and waking up at the same time every day, even on weekends, can make a big difference in migraine management. The brain likes routine, and irregular sleep schedules can trigger migraine attacks or make them worse.
Many people notice migraine attacks on weekends when their sleep schedule changes. These “weekend headaches” often happen from staying up later or sleeping in on the weekends.
Even small changes in bedtime or wake-up time can affect migraine threshold, making a consistent sleep schedule an important part of any migraine treatment plan.
2. CREATE A BEDTIME ROUTINE TO IMPROVE MIGRAINE AND SLEEP
A consistent bedtime routine helps signal the brain that it is time to slow down. A migraine brain is more sensitive to stimulation, so how you transition into sleep matters.
Helpful bedtime routine ideas include:
Dim the lights 30–60 minutes before bed. Lower lighting helps the brain get the message that it’s time to slow down and get ready for sleep.
Do some gentle stretching. A few slow stretches can help release tension in the neck, shoulders, and jaw.
Try migraine-friendly yoga or meditation. Gentle movement or guided meditation, such as what we offer in our free Wellness Program, can calm the nervous system without overstimulating it. This can be especially helpful during stressful days or migraine flares.
Read something that won’t wake up your brain. A physical book or a Kindle Paperwhite is a better choice than a phone or tablet. Scrolling tends to wake the brain rather than help it settle down.
Get thoughts out of your head and onto paper. Journaling can help quiet racing thoughts. Writing down worries or tomorrow’s to-do list can make it easier to relax once your head hits the pillow.
Listen to something calming. Guided meditations, body scans, or sleep stories on apps like Calm or Insight Timer can help shift your brain into rest mode.
Limit screens in the evening. Cutting back on screens before bed helps reduce stimulation and blue light exposure, both of which can make it harder to fall asleep and stay asleep.
A consistent bedtime routine can improve sleep quality and raise your migraine threshold over time.
3. CREATE AN ENVIRONMENT THAT SUPPORTS SLEEP QUALITY AND MIGRAINE
Your sleep environment plays a major role in sleep quality and migraine management. Light, noise, temperature, and physical discomfort can disrupt sleep and contribute to migraine attacks.
Here are some tips to create a migraine-friendly sleep environment:
Reduce light exposure. Use blackout curtains or a sleep mask to block outside light, which can interfere with melatonin production and disrupt sleep quality. Even small amounts of light can be stimulating for the migraine brain.
Keep the room cool. A slightly cooler room supports deeper sleep, while overheating can lead to restless nights and may trigger migraine attacks. Aim for a temperature that feels comfortable but not warm.
Support your neck and body. A supportive pillow helps reduce neck strain and muscle tension, which can contribute to head pain or morning migraine symptoms. Consider a cold pillow if cold therapy provides migraine relief.
Choose comfortable bedding. Soft, breathable bedding can reduce physical discomfort and minimize sleep disruptions caused by temperature or sensory irritation.
Use a weighted blanket if it feels helpful. Some people find that gentle, even pressure from a weighted blanket helps reduce physical tension and promotes relaxation before sleep.
Eliminate unnecessary light sources. Dim or remove glowing electronics such as alarm clocks, charging lights, or LEDs, which can subtly stimulate the brain throughout the night.
Reduce visual and sensory clutter. A calm, uncluttered sleep space can help limit sensory overload and make it easier for the nervous system to settle.
Protect against sudden noise. Earplugs can help if unexpected sounds disrupt the sleep cycle.
Use a steady background sound if needed. White noise or a fan can mask sudden noises.
Use calming scents. Scents such as lavender or peppermint may promote relaxation for some people, provided they are not personal migraine triggers.
Use a sunrise-style alarm clock. Alarm clocks that gradually increase light can support gentler awakenings and reduce the stress response associated with sudden alarms.
Try magnesium lotion before bed. Topical magnesium may help support muscle relaxation and ease physical tension, making it easier to unwind at night.
Strengthen the brain–bed connection. Use the bed only for sleep and intimacy, going to bed when sleepy. This helps the brain associate the bed with rest rather than wakefulness or stress.
Optimizing the sleep environment is a simple but effective way to improve sleep quality and support migraine management. Often, it’s the small changes that help the most.
4. WATCH CAFFEINE AND ALCOHOL WHEN MANAGING MIGRAINE AND SLEEP
Caffeine’s Impact on Sleep and Migraine
Caffeine can be a double-edged sword. Research shows that consuming three or more caffeinated beverages per day increases the likelihood of a migraine attack that day or the next. Meanwhile, one or two drinks per day do not appear to have the same effect. [4]
To minimize sleep disruption:
Limit caffeine to the morning or early afternoon
Be aware that even moderate amounts can trigger migraine attacks
Choose caffeine-free tea before bed (chamomile, ginger, or peppermint)
Remember that decaffeinated teas may still contain small amounts of caffeine
Although caffeine is a migraine trigger for some people, it can also help abort a migraine attack for others. However, daily caffeine use can lead to tolerance, making it less effective at relieving migraine attacks over time.
Alcohol’s Impact on Sleep and Migraine
Alcohol may feel relaxing at first, but it often disrupts sleep quality and can trigger migraine attacks. If you drink alcohol, here are some tips for consumption:
Clear liquors (vodka or gin) or low-histamine wines may be better tolerated
Dark liquors (whiskey, bourbon, or brandy) may increase the risk of migraine attacks
Moderation is key, as even lower-risk alcohol can trigger migraine attacks if consumed in excess
Drink water alongside alcohol to reduce dehydration
Tracking patterns in a migraine diary can help identify personal triggers. Being mindful of sleep habits can reduce migraine attacks and improve sleep quality.
5. TALK TO A HEALTHCARE PROVIDER ABOUT TREATMENTS THAT CAN HELP WITH SLEEP
When healthy sleep habits are not enough, additional treatments may help. Addressing sleep is an important part of migraine management and should never be seen as a personal failure.
A healthcare provider may help:
Identify underlying sleep issues
Review medications that may affect sleep
Suggest evidence-based treatments or referrals
Non-medication options often come first:
Cognitive Behavioral Therapy for Insomnia (CBT-I): A highly effective treatment that may also reduce migraine frequency. It helps train the brain and body to fall asleep more easily and stay asleep longer. [5]
Biofeedback and stress management strategies - These approaches are especially helpful for people with migraine, since stress, sleep and migraine are closely connected. [6] Join our free Migraine Management program to learn practical skills for stress management, including Biofeedback.
Sleep studies - a sleep study can help identify conditions such as sleep apnea or restless legs syndrome.
Medications and Supplements
While behavioral and non-pharmacological strategies are often first-line, medications and supplements can be an important part of managing sleep problems.
Melatonin - helps regulate the circadian rhythm and may improve sleep quality. Evidence suggests it can also reduce migraine frequency. [7] Timing and dosage are important for effectiveness, and it should be used under medical supervision.
Prescription sleep medications - may be considered for severe or persistent insomnia. Medications are most effective when combined with behavioral approaches and consistent sleep hygiene.
Migraine medications - Amitriptyline or Nortriptyline, which are migraine preventive medications, can make falling and staying asleep easier, since drowsiness is a common side effect.
All medication or supplement decisions should be made in consultation with a healthcare provider to ensure safety, appropriate dosing, and monitoring.
FINAL THOUGHT
Migraine looks different for everyone. Sleep is not a cure, but it can be a powerful tool for improving migraine management. Small, steady changes to sleep habits can reduce migraine attacks and improve quality of life.
We invite you to learn more about how the Danielle Foundation supports individuals and families living with migraine through our free programs, including Rest & Deep Relaxation practices.
This content is for educational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your treatment plan.
Some links on this page are affiliate links, which means the Danielle Foundation may receive a small commission at no additional cost to you. We only share resources that align with our mission and may be supportive for people living with migraine.
References:
[1] Ikram W. The correlation between migraine frequency and sleep disturbances in adults: a cross-sectional study. Cureus. 2025;17(7):e87282. doi:10.7759/cureus.87282; https://pubmed.ncbi.nlm.nih.gov/40755573/
[2] Zhao J, Cen Y, Yang J, et al. Prevalence and correlates of sleep quality in the Chinese college students with migraine: a cross-sectional study. Front Behav Neurosci. 2022;16:1037103. doi:10.3389/fnbeh.2022.1037103; https://pubmed.ncbi.nlm.nih.gov/36386779/
[3] https://americanmigrainefoundation.org/resource-library/sleep/
[4] https://www.sciencedaily.com/releases/2019/08/190808091422.htm
[5] Walker D, Zhang N, Natbony LR. Insomnia and migraine: A review of evidence-based, biobehavioral interventions. Current Pain and Headache Reports. 2023;27(2):19–25. doi:10.1007/s11916-023-01100-x; https://pubmed.ncbi.nlm.nih.gov/36701076/
[6] Nestoriuc Y, Martin A, Rief W, Andrasik F. Biofeedback treatment for headache disorders: A comprehensive efficacy review. Applied Psychophysiology and Biofeedback. 2008;33(3):125–140. doi:10.1007/s10484-008-9060-3; https://pubmed.ncbi.nlm.nih.gov/18726688/
[7] Gelfand AA, Goadsby PJ. The role of melatonin in the treatment of primary headache disorders. Headache. 2016;56(8):1439–1451. doi:10.1111/head.12862. PMID: 27316772; PMCID: PMC5012937. https://pubmed.ncbi.nlm.nih.gov/27316772/
