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Disease & Conditions

Headache

Establish a Good Sleep Routine to Keep Headaches at Bay

Headache:

Most adults need seven to nine hours of sleep per night. Not getting enough sleep or not sleeping well can make you irritable. Everyone needs a good night's sleep to give them enough energy to face the day ahead. Headaches can interfere with sleep and sleeping well. It can become a cycle. Sleeping poorly sometimes triggers more headaches. More headaches continue to keep you awake and/or keep you from sleeping well at night. So what can you do? This article should give you a few tips on how to promote good sleep, and stop the cycle of headaches interfering with your sleep.

Sleep is very important. It helps you fight off fatigue and stress. On the other hand, sleeping too much can have the same effect. Either of these scenarios can only aggravate head pain.

Ways of promoting good sleep include:

Wake up and go to bed at the same time every day ?even on weekends and holidays. When you get about the same amount of sleep every night you can keep headaches away easier.
?Napping should never be a substitute for a full night's sleep. Naps during the day should last 15 to 30 minutes. Longer naps can interfere with regular nighttime sleep.
?Aerobic exercise especially can help you fall asleep faster and give you a more restful night's sleep. The key here is to exercise often. Timing is important. If you exercise too close to bedtime you make it more difficult to fall asleep.
?Relaxing at the end of the day can promote better sleep. You might try listening to soothing music, soaking in a warm bath or reading a favorite book, just whatever it is you like doing for relaxation. Avoid alcoholic beverages for relaxation. Alcohol can aggravate headaches and make it harder to stay asleep. Caffeine and nicotine can interfere with sleep.
?A light snack at bedtime may help you relax, but avoid heavy meals.
?Drink less before bed to avoid nighttime trips to the toilet.
?Don't watch television or take work materials to bed.
?Close your bedroom door.
?Use a fan to block out distracting noises.
?Use your bedroom just for sleep and intimacy.
?Keep your sleeping area comfortable, not too warm or not too cold.
?If you can't fall asleep within 15 minutes, get up. Perform any kind of a quiet activity until you become drowsy.
?Check your medications to be sure they do not contain caffeine or other stimulants that may interfere with sleep. This includes headache medications.
?If you resort to sleeping pills, check with your doctor first as to which brand to purchase over the counter or prescription. Your doctor can help you understand how to use them safely and tell you which ones won't interact with other medications.

Headaches can sometimes be directly related to not sleeping or not sleeping well. Try to get better sleep to alleviate some of your headache pain.

Almost always people who experience hangovers from too much to drink the night before will end up with a headache. It is like your body's signal to a tired body that did not sleep well or maybe not even at all.

Source: Mayo Clinic

Disclaimer: The information in this article is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition.

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Author: Connie Limon. Please visit our collection of Nutrition and Health articles at http://nutritionandhealthhub.com Articles are available for FREE reprint to your newsletter, website or blog. Please sign up for our weekly nutrition and health tips