Migraines, Sleep Habits and Melatonin

Another new study has linked Migraine headaches and sleep disturbances.

When hyperactive nerve cells send impulses to blood vessels, Migraines can be the result. This is accompanied by the release of brain chemicals and inflammatory substances that cause the pulsations to be painful.

Research recently published in the journal Headache demonstrated a link between migraines and sleep disturbance. Researchers conducted a detailed sleep interview with 147 women with migraines. When asked whether they were refreshed or tired upon waking, none reported feeling refreshed, and more than 80% said they were tired when they woke.

In a second study on sleep habits and migraines, also published in Headache, researchers provided stronger evidence that good sleep habits reduce both the number and intensity of migraine headaches. In these findings, 43 women with transformed migraines received behavioral sleep instructions or placebo instructions in addition to usual medical care. The women recorded their migraine headaches in diaries. At the end of the study, the women who received behavioral sleep instructions reported a significant reduction in migraine headache frequency and intensity.

Taking melatonin 30 minutes before bedtime can help curb migraine headaches, according to a small study by Brazilian scientists.

Melatonin is a hormone produced in the brain's pineal gland; it helps regulate sleep-wake cycles. Imbalances in the level of melatonin in the body may be related to headaches like migraines and cluster headaches.

The findings, which come from a team of researchers led by Mario F.P. Peres, MD, PhD, of Hospital Israelita Albert Einstein in Sao Paolo, Brazil, show that melatonin may be used as a preventive therapy for frequent migraine sufferers.

During the study's last three months, participants took 3 milligrams of melatonin 30 minutes before bedtime.

Sources:
Peres, M. Neurology, August 2004; vol 63: p 757
American Headache Society: "Headache Hygiene Tips." The International Headache Society: "Epidemiology of Headache." WebMD Medical Reference: "Women and Headache: Migraine." The Women's Guide to Ending Pain by Howard S. Smith, MD, and Debra Fulghum Bruce, PhD. Calhoun AH. Ford S. Finkel AG. Kahn KA. Mann JD. Neurology. 2006; vol 46: p 1039. Calhoun AH. Ford S. Headache, 2007; vol 47: pp 1178-83. Vincent Fortanasce, MD, neurologist, psychiatrist; author, Anti-Alzheimer's Prescription. Ronald Fieve, MD, professor of clinical psychiatry, Columbia Presbyterian Medical Center; author, Bipolar II. The Fibromyalgia Handbook, Harris H. McIlwain, MD, and Debra Fulghum Bruce, PhD. Medicinenet, "Migraine Headache."

Choosing a Mattress

A mattress should provide uniform support from head to toe. If there are gaps between your body and your mattress (such as at the waist), you’re not getting the full support you need.

Be aware that changes in your life can signal the need for a new mattress. For example, if you’ve lost or gained a lot of weight, if a medical condition has changed the way you sleep, or even if you have changed partners.

Every few months, turn your mattress clockwise so that body indentations are kept to a minimum. Generally, your mattress should be replaced every 5 to 8 years to ensure proper support and comfort. If you’re waking up uncomfortable, it may be time for a new mattress.

A 2003 study published in The Lancet found that people who slept on mattresses of medium firmness were twice as likely to report improvement in lowback pain symptoms than those who slept on firm mattresses.

When selecting a mattress, look for one that is:

• Designed to conform to the spine’s natural curves and to keep the spine in alignment when you lie down.
• Designed to distribute pressure evenly across the body to help circulation, decrease body movement and enhance sleep quality.
• Designed to minimize the transfer of movement from one sleeping partner to the other.

When mattress shopping, give each option a good trial run before you buy; lie down on a mattress for a minimum of five minutes to get a good feel of its firmness – sitting on it simply won’t do. Also, don’t hesitate to toss and turn.

Reprinted from the American Chiropractic Association

Disrupted Sleep Makes Pain Worse

A new study indicates that frequently interrupted sleep can make one more susceptible to pain by altering the body’s natural systems that regulate and control pain and can even lead to spontaneous painful symptoms.

The study included 32 healthy women who were studied for seven nights. The women were assigned to one of three groups: a control group that slept undisturbed; a group that was woken up eight times during the night;and a third group that went to bed later than usual. On the sixth night, the women in the latter two groups underwent 36 hours of total sleep deprivation, followed by an 11-hour recovery sleep.

During the study, researchers tested the women’s pain thresholds and pain inhibition. The women in the group that had been woken up eight times during the night showed an increase in spontaneous pain, while those in the other two groups did not, showing that disrupted sleep impairs natural pain control mechanisms that are thought to play a key role in the development, maintenance, and exacerbation of chronic pain.

Conclusion: For those with chronic pain, getting continuous, undisturbed sleep is key to controlling the pain.

Sources: American Academy of Sleep Medicine
Reprinted from Spine-Health.com

Dr. Richards Comment:

Back pain and sleep quality is a two way street. It is hard to sleep when you hurt and hard to heal when you can not sleep. Patients under chiropractic care often note improved sleep soon after beginning treatment.

Click here to read stories from patients about improved sleep after chiropractic treatment.