Not
getting enough sleep can make you feel terrible in various ways, both mentally
and physically. But can a lack of sleep trigger headaches, or is that just a
coincidence? How can you improve your sleep to avoid the side effects of sleep
deprivation? Stellar Sleep is here to help.
Can a Lack of Sleep Trigger Headaches?
Sleep deprivation can take its toll on your body, especially if it becomes a chronic
issue (like insomnia).
Headaches are just one of the physical impacts a lack of sleep can have on the body
โ and although research is not yet conclusive on the exact reason why this happens,
itโs believed to be related to sleepโs restorative effects on the brain.ย
Sleep
deprivation-related headaches are most commonly experienced as dull pain or
pressure and are usually located on the forehead or the top of the head. The less
time someone spends in deep, rapid eye movement (REM) sleep, the more painful these
headaches tend to be.ย
What Else Causes Headaches?
Sleep deprivation isnโt the only factor that can contribute to headaches, though. An
awareness of the other potential causes of headaches can help you more easily
distinguish which type you may be dealing with โ and when to seek help.ย
Stress
Mental stress can also cause headaches, regardless of whether that stress is
temporary or related to a long-term issue. Stress most often triggers what are
commonly known as โtension headaches,โ a catch-all term that includes
many different types of headaches.
Stress-related tension headaches are most often felt in the head, neck, and
shoulders. They also occur all over the head instead of being concentrated in one
specific place, and they can last up to seven days.
While pain medications can help reduce the pain from tension headaches, they canโt
make a change in any psychological causes of stress. The lack of a distinct physical
cause tends to make stress-related headaches far trickier to manage.ย
Dehydration
Not drinking enough (or any) water during the day? Your headache
may be triggered by dehydration. The human body is mostly made up of water,
so not giving it enough can cause it to divert water to the most important
locations.
In addition to triggering headaches, dehydration can also increase your risk of
developing hypotension (low blood pressure), thrombosis (blood clots), and syncope
(losing consciousness).ย
However, itโs also easy to prevent โ just make sure to drink a good amount of water
and avoid excessive caffeine intake. However, if your dehydration is severe enough,
it could be a medical emergency that would require IV fluid treatment.ย
Physical Tension
Just like there are mental headache triggers, like stress, there are also headaches
that are caused by purely physical reasons. Muscle
contraction headaches are one of these headaches, where trigger points
contract and โpullโ at the deep, pericranial muscle layer on the skull. Physical
tension headaches can directly result from poor posture, especially in the neck and
shoulders.ย
Medical Conditions
There are also other medical conditions that can cause headaches, some of which can
be serious if not addressed as quickly as possible. Hypertension, or high blood
pressure, is one of those conditions โ and if left untreated, hypertension can lead
to other serious health issues. If youโre experiencing a severe, unexpected
headache, seek medical attention as soon as possible.
How Can You Get More Sleep?
With a lack of sleep impacting so many physical and mental components of your health
and wellness, getting more sleep should be a primary focus of your self-care
routine. Here are a few ways that you can adjust your routine to get better, most
restful sleep.
Practice Good Bedtime Habits
Humans are creatures of habit, so work with your natural desire for routine by
creating bedtime habits you can stick with. When you focus on creating a sleep
routine that follows good sleep hygiene principles, like reducing your technology
use before bedtime, keeping your room dark and comfortable, and not spending your
free time in your bedroom, you can create a far more supportive nightโs sleep.
Implement a Healthy Lifestyle
The way you treat yourself can also impact both the quality and quantity of your
sleep. Finding ways to implement healthy lifestyle habits into your life can help
improve your sleep, as well as your overall health and wellness.ย
One of the best ways to do this is by making sure to get your body plenty of
exercise. Exercise doesnโt have to be something you dread โ finding ways to move
your body, burn calories, and still enjoy yourself is key.ย
However, remember that exercise can also negatively impact your ability to fall
asleep if you do it too close to bedtime. Plan your activity so that youโre done
with it at least 90 minutes before you start your bedtime routine to reduce the risk
of all those beneficial chemicals and hormones keeping you up at night.ย
Consider the Psychological Factors
Cognitive behavioral therapy aimed directly at insomnia (CBT-I) is an effective way to help
evaluate what may be going wrong with your sleep schedule, and whether psychological
factors are at play. Once you know what the root issues are, you can make changes so
that you can get a better nightโs rest.ย
Take our free sleep quiz, and learn how to sleep again.
When Should You See a Professional?
Can a lack of sleep trigger headaches? Yes, but that doesnโt mean catching up on
sleep will be enough to help get rid of them.ย
If youโre dealing with regular headaches, are struggling to identify the cause of
your headaches, or just want to discuss ways to improve your sleep for the better,
itโs never a bad idea to see a professional.
The Bottom Line
Stellar Sleep is a great place to start if youโre
looking for ways to improve your sleep, ease symptoms related to a lack of sleep
(like headaches), and address any psychological factors that may be holding you back
from getting quality rest.ย
Donโt neglect your sleep any longer. Take that initial step and put your sleep โ and
yourself โ first.ย
ย
Sources:
Sleep
deprivation headache | NIH
Dehydration and Headache | PMC
Muscle
Contraction Tension Headache – StatPearls | NCBI Bookshelf
Tension
headache | MedlinePlus Medical Encyclopedia
