Sleep is vital to your health and well-being. This is when your body repairs and restores functions such as your immune, circulatory, and hormonal systems. When we don’t get the sleep our bodies need, it can lead to sleep deprivation symptoms like headaches.
Headache is usually defined as pain in the head, face, or upper neck. They are often triggered by factors such as lack of sleep, fatigue, stress and hunger.
Link between headaches and sleep deprivation
Although research suggests some types of There is a link between headaches and lack of sleep, but the relationship is complex and not fully understood. However, these types of headaches may stem from a disruption of the balance between sleep and wakefulness in the body.
Changes in your sleep-wake pattern (circadian rhythm) can cause headaches, such as:
1. Lack of sleep
2. Excessive sleep
3. Sleep disorders (such as insomnia or obstructive sleep apnea)
4. Sleeping across time zones (time difference)
5. Sleeping in fragmented times
Adults are advised to sleep seven to nine hours a night. Lack of sleep can lead to adverse health effects and make it more difficult for various functions of the body to recover properly.
Mechanisms involved in sleep cycle regulation are thought to play a role in headaches, including:
1. Chemicals such as serotonin Messenger (a chemical that aids wakefulness)
2. Brain structures such as the brain stem and hypothalamus (regulate sleep stages)
3. Glymphatic system (mechanism responsible for removing waste from the brain)
Some people are more prone to headaches due to lack of sleep. This may include people with chronic migraines, people who regularly sleep less than the recommended amount, and people who experience chronic stress.
Types of sleep deprivation headaches
Several different types of headaches are associated with sleep deprivation or sleep disturbances, including Headaches, tension headaches, cluster headaches, and sleep-onset headaches.
Migraines
Migraines are more than just “severe headaches.” This is a specific type of headache that is considered a neurological disorder due to its effects on the brain.
Chronic migraine severely affects daily life and function, causing the following symptoms:
1. Extreme pain on one side of the head
2. Vomiting
3. Nausea
4. Visual impairment
5. Sound sensitivity
6. Dizziness
Researchers are still studying the complex relationship between migraines and sleep. Current research shows that:
1. Lack of sleep and excessive sleep are both common migraine triggers.
2. People with migraines are 8 times more likely to suffer from sleep disturbances than the general population.
3. Sleep disturbance may cause some people to transition from episodic migraines (less than 15 migraines per month) to chronic migraines (15 migraines per month) Or more).
Links between migraines and sleep problems
Tension headaches
This common type of headache is often described as tightness or pressure on the sides of the head. Tension headaches may start on the forehead and wrap around the back of the head.
Research finds that lack of sleep can trigger tension headaches. Experts believe the hypothalamus (the part of the brain that helps control and regulate hormones) may play a role in addition to brain signals that may lower the body’s pain threshold and trigger tension headaches.
Other studies suggest that a nap cycle following an insomnia episode can continue to trigger tension headaches the next day. 8
Cluster and sleep-onset headaches
Rare headaches that occur at night are also associated with sleep deprivation, such as :
1. Cluster headaches: These extremely painful headaches usually occur at night or in the early morning, causing severe head pain around the eyes. They are usually shorter in duration than other types of headaches (lasting 5 minutes to 2 hours). Experts speculate that the sleep state transition from rapid eye movement (REM) dreams may play a role in triggering cluster headache attacks.
2. Sleep headaches: Sometimes referred to as “alarm clock” headaches, sleep headaches wake up and strike at about the same time in the night. Also for a shorter duration, researchers believe the reason may be related to a disturbance in the body’s production of melatonin, the hormone that makes you feel tired.
Other symptoms of sleep deprivation
Inadequate sleep is defined as sleeping less than the body needs for optimal physical and mental health sleep time.
Feeling tired and sluggish are the main symptoms, but other symptoms include:
1. Changes in mood or behavior
2. Difficulty concentrating
3. Problems with planning, organization, and judgment
4. Disorientation, hallucinations, and delusions
5. Body pain
6. Stomach upset
7. A small drop in body temperature (feeling cold)
How much sleep do you need?
Most healthy adults haveSeven to nine hours of sleep is required at night, but this varies from person to person. 2 Some people may need more, others may need less, and sleep needs change throughout our lives.
To determine how much sleep you need, test it by going to bed when tired and sleeping until you wake up naturally. While this isn’t always possible for people with kids, work schedules, pets, and other obligations, if you can set aside a few nights, you may find that your body prefers an average of sleep length of time.
Factors Affecting Sleep Needs
The amount of sleep you need depends on several factors, including your age, lifestyle patterns, health, genetics, and whether you’ve been getting enough sleep lately. Experts generally recommend sleep guidelines close to the following:
1. Infants (3-11 months) need 12-16 hours
2. Toddlers (12-35 months) 11-14 hours
3. Preschoolers (3-6 years) 10-13 hours
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4. School-aged children (6-10 years old) 9 to 12 hours
5. Teenagers (11-18 years old) ) takes 8 to 10 hours
6. Adults (18-64) take 7 to 9 hours
7. Older adults (ages 65 and older) need 7 to 8 hours
Occasional headaches due to lack of sleep are not usually cause for panic. But in some cases, a headache can signal a serious condition or potentially life-threatening problem. Consult a healthcare provider if you notice changes in your usual headache pattern, become more frequent, or interfere with daily activities.
Seek immediate medical attention if you experience any of the following headaches:
1. Unusually severe or starts suddenly
< p data-track="67">2. Occurs after a blow or injury to the head
3. Neck stiffness, seizures, fainting, confusion, weakness or numbness
4. Starts or changes during pregnancy
Prevention
To help prevent headaches from sleep deprivation, your healthcare provider may recommend some lifestyle changes to address your sleep habits. Getting enough restful sleep on a regular basis may help reduce these headaches if there is no other underlying medical cause.
Some potential prevention tips include:
1. Go to bed and wake up at about the same time each day
< p data-track="74">2. Keep your bedroom dark, quiet, relaxed and at a comfortable temperature
3. Avoid caffeine, Alcohol or large meals
4. Exercise more during the day (but not close to bedtime)
5. Connect electronic devices Away from the bedroom
Very faithful words
Feeling tired from a bad night’s sleep can be frustrating, but Headaches only make things worse. As researchers continue to explore the link between sleep and headaches, there will be more effective treatment options. Also, try to improve your sleep habits and consult a healthcare provider to rule out any serious underlying conditions