Migraine and sleep

We know, as neurologists, that there is an association between migraine and poor sleep. Sleeping poorly (non-restorative sleep, insomnia) increases migraine attacks and worsens comorbidities (depression and anxiety).
It is known that the brain of the patients with migraine is more sensitive to environmental stimuli (only one example: the light) and that their visceral-vegetative system is more active. There is scientific evidence that migraine patients need more sleep than others. Poor sleep decreases the pain tolerance of migraine sufferers, but also of patients with tension headache.
On the other hand, improving sleep can turn a chronic migraine into an episodic one.
Sleeping pills may be helpful initially, but it is not a valid long-term solution for migraine.
Some tips for migraine sufferers to improve sleep:
⁃ Behavioral cognitive therapy targeted at sleep, especially in cases of depression or anxiety
⁃ No coffee after 1 pm
⁃ No alcohol at night
⁃ No exercising in the 5 hours before bedtime
⁃ Shower (not too hot) before bedtime
⁃ No fluids within 2 hours before bedtime
⁃ Interval of at least 4 hours between dinner and bedtime
⁃ No lights in the bedroom during the night
⁃ The alarm clock must not be visible (turn it)
⁃ Switch-off smartphones and tablets
⁃ No television in bed
⁃ The bed is only for sleeping (or for couple intimacy)
⁃ Listen, if necessary, to music that facilitates sleep (reiki, Marconi Union https://www.youtube.com/watch?v=vm_h0VWj2dk…), without words
⁃ Go to bed when you know you could fall asleep in 20 minutes
⁃ To sleep at least 8 hours every day included weekend (to avoid the migraine of the weekend)
⁃ Get up every day at the same time (to avoid the migraine of the weekend)
⁃ Do not nap during the day

Do you have other tips? Please share with us your experiences.

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