Does Sleep Deprivation Cause Migraines?

If you've ever woken up after a poor night's sleep with a pounding headache, you might have wondered: does sleep deprivation cause migraines?

The relationship between sleep and migraines is complicated. Research suggests that poor or disrupted sleep can be associated with migraine attacks, while migraines can also affect how well and how long you sleep. Simply put, the relationship can work in both directions.

Having seen this relationship in practice, there is a clear correlation between sleep deprivation and migraines. Migraines can have a negative effect on sleep, with some people sleeping very deeply and waking feeling groggy, and others struggling to sleep because of migraine symptoms.

So, while it's too simplistic to say that a lack of sleep directly causes every migraine, sleep deprivation or disrupted sleep can be an important trigger for some people.

Can Lack of Sleep Cause Migraines?

A lack of sleep can trigger or contribute to migraine attacks in some people. Tiredness and not getting enough regular sleep are recognised potential migraine triggers, although triggers vary from person to person.

Research has found a close relationship between sleep disorders and migraine, with insomnia and other sleep problems associated with migraine and, in some studies, greater migraine impact (1).

However, it's important to distinguish between a trigger and a direct cause. Migraine is a neurological condition with multiple potential contributing factors, and poor sleep is just one factor that may influence whether an attack occurs.

If you've noticed that migraines regularly follow nights when you've slept badly, keeping a sleep and migraine diary could help you identify whether there is a pattern.

How Does Sleep Deprivation Affect Migraines?

The exact mechanisms linking sleep and migraine are still being investigated. Sleep and migraine involve overlapping systems within the brain, including areas involved in pain processing, sleep regulation and circadian rhythms.

There may also be several factors at play when you don't sleep well. For example, a disrupted night can leave you feeling tired and may affect your normal routine, including meal times, hydration, caffeine consumption and stress levels. These can all be relevant when managing migraine triggers.

This means that a migraine after a poor night's sleep isn't necessarily caused by sleep deprivation alone. Several factors may come together to trigger an attack.

Can Too Little Sleep Trigger a Migraine?

For some people, yes.

There is evidence that sleep variables can be associated with migraine onset, while sleep disturbance is also linked with greater migraine burden (2).

However, migraine triggers are highly individual. One person might find that a short night triggers an attack, while another may notice no connection.

The important thing is to look for your own pattern rather than assuming that every migraine has the same trigger.

Can Sleeping Too Much Cause Migraines?

Interestingly, the relationship isn't simply about getting too little sleep.

Changes to your usual sleep pattern, including sleeping for longer than usual, may also coincide with migraine attacks for some people. This is one reason why maintaining a relatively consistent sleep and wake schedule can be useful when managing migraine.

If you regularly experience a migraine after sleeping late at weekends, for example, it may be worth recording your sleep times alongside your symptoms to see whether a pattern emerges.

Can Migraines Affect Your Sleep?

Yes. The relationship between migraine and sleep can work in the opposite direction too.

Migraine symptoms can make it difficult to fall asleep or stay asleep. Pain, nausea, sensitivity to light and sound, and other symptoms can make normal sleep challenging.

Some people also experience the opposite pattern, sleeping very deeply during or after a migraine and waking feeling particularly groggy.

Research supports this two-way relationship between migraine and sleep, with people who experience migraine more likely to report sleep problems, while sleep disorders can also be associated with migraine.

This can potentially create a frustrating cycle:

Poor sleep → increased susceptibility to migraine → migraine disrupts sleep → poorer sleep

That doesn't mean everyone with migraine will experience this cycle, but it highlights why looking after your sleep can be an important part of managing overall migraine wellbeing.

What is the Link Between Sleep and Migraines?

Sleep and migraines appear to share some of the same neurological pathways and regulatory systems. Researchers have identified connections involving areas such as the hypothalamus, which plays an important role in both sleep and migraine (3).

The precise relationship is complicated, however, and research is still developing. A recent review of the evidence describes the relationship between sleep and migraine as multifaceted rather than the result of a single mechanism.

This is why it's more accurate to talk about an association between sleep and migraine than to say that sleep deprivation is the sole cause.

How Much Sleep Do You Need to Help Reduce Migraine Triggers?

There isn't a specific number of hours that will prevent migraines for everyone.

Instead, aim for a regular and sufficient sleep routine that leaves you feeling rested. Consistency may be particularly useful if you notice that changes to your usual sleep pattern coincide with migraine attacks.

Try to:

• Go to bed and wake up at broadly consistent times.
• Give yourself enough time to sleep.
• Avoid regularly sacrificing sleep to catch up on work or other commitments.
• Create a relaxing wind-down routine before bed.
• Keep your bedroom comfortable, dark and quiet.
• Pay attention to other potential migraine triggers, such as dehydration, missed meals and stress.

The NHS recommends getting plenty of sleep as part of managing migraine, alongside staying hydrated, eating regular meals, exercising regularly and managing stress.

What Can You Do if Poor Sleep Seems to Trigger Your Migraines?

If you suspect there's a connection between your sleep and migraines, start by tracking both.

A simple sleep and migraine diary could record:

• What time you went to bed
• What time you woke up
• How long you think you slept
• How well you slept
• Whether you woke during the night
• When your migraine symptoms started
• What you ate and drank
• Your caffeine intake
• Your stress levels
• Any other potential triggers

Over time, this may help you identify patterns that aren't obvious from individual nights.

If your migraines are frequent, worsening, difficult to manage or interfering with your daily life, speak to your GP or another healthcare professional for appropriate advice.

How to Improve Your Sleep if You Experience Migraines

You don't need to completely redesign your bedroom to encourage better sleep. Start with the basics.

Keep a consistent sleep schedule

Try to keep your wake time relatively consistent, including at weekends.

Create a relaxing bedtime routine

Give yourself time to wind down before bed. Reading, gentle stretching, listening to quiet music or another relaxing activity can help create a transition between daytime and sleep.

Make your bedroom comfortable

Your bedroom should support sleep rather than distract from it. Consider your mattress, pillows, bedding, temperature, lighting and noise levels.

If you often wake during the night because you're too hot or cold, adjusting your bedding or bedroom temperature may help.

Limit things that interfere with sleep

Caffeine, alcohol, stress and irregular routines can all interfere with sleep for some people. Consider which factors affect you personally rather than trying to change everything at once.

Don't try to compensate dramatically for one bad night

If you've slept poorly, it can be tempting to completely change your schedule the following day. Where possible, return to your normal routine rather than creating a cycle of very short nights followed by very long lie-ins.

When Should You Speak to a Doctor about Migraines?

If you're experiencing frequent or severe migraines, it's important to seek professional medical advice rather than assuming that poor sleep is the cause.

You should also speak to a healthcare professional if your headaches are new, significantly different from your usual headaches, becoming more frequent or interfering with everyday life.

A sudden, extremely severe headache or a headache accompanied by other concerning symptoms requires urgent medical assessment.

FAQs about Sleep Deprivation and Migraines

Does sleep deprivation cause migraines?

Sleep deprivation can be a migraine trigger for some people, but it isn't the sole cause of migraines. Research shows a complex, two-way relationship between sleep and migraine.

Can one night of poor sleep cause a migraine?

It can trigger an attack in someone who is susceptible, but this varies between individuals. Keeping a sleep and migraine diary can help you identify whether poor sleep is a personal trigger.

Can sleeping too much trigger a migraine?

Changes in sleep patterns, including sleeping longer than usual, may be associated with migraine for some people. Maintaining a relatively consistent sleep schedule may help you identify and manage individual triggers.

Why do I wake up with a migraine?

A morning migraine can have several possible triggers, including disrupted sleep, changes to your sleep pattern and sleep disorders. If morning headaches happen regularly, discuss them with a healthcare professional.

Can migraines cause poor sleep?

Yes. Migraine symptoms can make it difficult to fall asleep or stay asleep, creating a potentially bidirectional relationship between migraine and sleep.

Does better sleep prevent migraines?

Better sleep may help reduce a potential trigger for some people, but it cannot guarantee that migraines will be prevented. Migraine has multiple possible triggers and contributing factors.

Sleep and Migraines: The Bottom Line

So, does sleep deprivation cause migraines?

For some people, a lack of sleep or disrupted sleep can trigger or contribute to a migraine attack. But the relationship isn't as simple as one directly causing the other. Migraine and sleep influence one another, and research suggests the relationship can be bidirectional.

If you've noticed that migraines tend to follow poor nights of sleep, paying attention to your sleep routine and keeping a migraine diary may help you identify a pattern.

And if migraines are regularly disrupting your sleep, don't overlook that side of the relationship. Improving sleep may be one useful part of a broader approach to managing migraines, alongside appropriate medical care and understanding your individual triggers.

Sources:

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC8197397/
2. https://pubmed.ncbi.nlm.nih.gov/30095163
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC12067729/