Khaberni - Waking up with a migraine can turn the start of your day into a draining experience, affecting concentration and routine activity.
There are several causes behind morning migraines, in addition to preventive steps that help with healthy sleep and symptom relief.
According to the Cleveland Clinic website, here are 4 main reasons for this condition:
Sleep Disorders
Insomnia, teeth grinding, and Restless Legs Syndrome can affect sleep quality and increase the frequency of migraine episodes. Dr. Mary Ann Mays explains that sleep helps the brain eliminate metabolic waste, and any disruption in these processes can lead to headaches.
Dehydration and Caffeine
Adequate hydration is essential for preventing headaches. Also, excessive or sudden discontinuation of caffeine, such as coffee, may cause a migraine.
The optimal daily amount is between 100–150 mg (one cup of coffee), while consuming more than 400 mg increases the risk of headaches.
Pain Relievers and Depression
Overuse of over-the-counter pain relievers may lead to medication overuse headache.
Depression and anxiety are linked to migraines as they affect sleep and stress levels, and some antidepressants may help reduce the frequency and severity of episodes.
External Triggers and Hormonal Changes
Bright lights, strong odors, loud noise, and sharp changes in temperature may trigger headaches due to sensory hypersensitivity in the affected individuals’ brains.
In the early morning hours, natural pain-relieving substances decrease and wakefulness hormones increase, which enhances the sensitivity of pain pathways.
To reduce morning migraine episodes, experts recommend adhering to a consistent daily routine of sleeping and waking up, getting 7–9 hours of high-quality sleep, drinking about 1.8 liters of water daily, and avoiding stimulating foods and drinks like caffeine and energy drinks.
Moderate exercise, such as walking, cycling, or swimming, along with relaxation techniques and mindfulness, can help reduce the severity and frequency of headaches.
