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Can Sleep Deprivation Cause Headaches

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Lack Of Sleep Impairs Performance

Sleep Apnea: Migraines/Headaches

Lets say that a person who needs eight hours of sleep per night only gets six. This two-hour sleep loss can have a major impact including:

  • Reduced alertness
  • Errors of omission making a mistake by forgetting to do something
  • Errors of commission making a mistake by doing something, but choosing the wrong option
  • Microsleep brief periods of involuntary sleeping that range from a few seconds to a few minutes in duration.

Eating Can Make You Feel Better But Not Wake You Up More

If youve got that churning feeling in your stomach from being tired, having a snack can help you feel better, says Gorica Micic from the Adelaide Institute for Sleep Health, but it wont cure your tiredness.

And if you reach for a chocolate bar to help you get through, it might make things worse in the long run.

Eating sugary foods will give us an immediate boost in energy, but then it is generally followed by a quite steep drop in energy, she says.

  • Verdict: Having a snack can help your body feel better, but it wont wake you up.

How To Treat Someone With A Lack Of Sleep Headache

There are several ways of treating lack of sleep headache, including a wide array of pharmacological and non-pharmacological methods. Both medications and behavioral changes are necessary to obtain satisfactory results in the symptoms.

The earlier you seek medical advice, the easier it gets to reduce the severity and duration of the pain associated with lack of sleep headache.

When looking at medications available for lack of sleep headache treatment, they seem to differ depending on the underlying etiology of the signs and symptoms. For example, when treating tension headaches associated with lack of sleep, the following medications are commonly utilized:

  • Pain medications to provide relief
  • Sedatives to help fall asleep well
  • Tricyclic antidepressants
  • Anticonvulsants
  • Muscle relaxants

Since migraine is more severe than tension-type headaches, its treatment process takes a rather aggressive approach. Other than the basic medications, a couple of extra ones are used in treating migraines.

  • Triptans block pain pathways in the brain
  • Ergotamine/Ergots relieve long-lasting migraine symptoms. Provide pain relief by constricting blood vessels
  • Opioid medications
  • Pain medications to provide relief
  • Antiemetics prevent nausea and vomiting
  • Glucocorticoids provide pain relief and reduce inflammation

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So There Are 2 Types Of Symptoms Of Lack Of Sleep:

External signs. The most popular are dark circles under the eyes. They indicate insufficient blood supply in the eye area, which is caused by prolonged awakeness, long hours of work with smart devices, etc. External signs also include puffiness of the face, loss of skin tone throughout the body, the appearance of irritability and absent-mindedness, loss of concentration. So if you notice these signs, its time to think about how to get rid of sleep deprivation.

Internal signs. These symptoms include all the signs that indicate a stressful state of the whole body: palpitations, pressure surges, problems with the gastrointestinal tract, loss of appetite. Do you think thats it? Haha, thats not it. Also, youre waiting: the loss of rational thinking, the predominance of the irrational component of the mind, and as a result increased irritability and constant dissatisfaction with the present life. As a result of these effects on the body, its protective function is significantly weakened, and productivity drops significantly. All this leads to the formation of gastritis, stomach ulcers, hypertension.

Lack Of Sleep Disrupted Migraine Proteins

Optic Migraine Headaches Forehead Location + headache ...

In the study, Durham and colleagues deprived one group of rats of REM sleep for three consecutive nights while allowing another group to sleep normally.

They found that the sleep deprivation caused increased expression of proteins p38 and PKA, which help regulate sensory response in facial nerves thought to play a key role in migraines, known as the trigeminal nerves.

Lack of REM sleep also triggered increased expression of the P2X3 protein, which is linked to the initiation of chronic pain.

âPeople with headaches often have a hard time sleeping,â he says. âIt is easy to see how several nights of interrupted sleep can make people more susceptible to developing a chronic pain state.â

The study was funded by drug manufacturer Merck & Co.

American Headache Society President David Dodick, MD, says sleep disruption is one of the most important migraine triggers, yet very little is known about the molecular pathways that link sleep to headache pain.

Dodick is a professor of neurology at the Mayo Clinic in Phoenix.

âThe trigeminal nerve is thought to be the conduit through which migraine attacks are generated,â he tells WebMD. âIf you think of it as a highway, this study helps us begin to understand at a very basic level the molecular changes that are occurring that cause the traffic that causes pain.â

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What Is Sleep Apnea

Sleep apnea is a sleep disorder that affects more than 20 million Americans every year. It’s a dangerous disorder because it causes those who have it to stop breathing when they’re sleeping at night.

If left untreated, there are side effects that those with sleep apnea can suffer from. They can be forced to deal with high blood pressure, atrial fibrillation, and even stroke.

Do you suspect you might have sleep apnea? You should seek treatment right away to prevent it from taking a toll on you.

You should also learn more about sinusitis, which is a condition that can cause swelling in your nose and lead to sleep apnea over time.

Things To Know About Sleep And Inflammation

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If you pay attention to health issues, you probably hear a lot about inflammation. Chronic inflammation has gotten a lot of attention in recent years as a major contributor to illness and disease.

But how much do you know about the relationship between inflammation and sleep? That relationship brings together two complex and fundamental of the bodys systemsthe immune system and our need for sleep. Keeping inflammation in check has big ramifications for our health. Sleeping well may be one way we can guard against the unhealthful inflammation thats associated with chronic diseases from cancer and heart disease to autoimmune disorders such as rheumatoid arthritis and others.

What is inflammation?

In talking with my patients, I realize that while most of them understand that excessive inflammation can be harmful, many dont have a strong understanding of what inflammation is, or what it does. Inflammation is a natural, protective biological response from the immune system to fight off harmful foreign pathogensbacteria, viruses, toxins that cause illness and disease, and to help the body heal from injury. The symptoms of acute inflammation, including swelling and redness, fever and chills, pain and stiffness, and fatigue, are signs the bodys immune system is in fight mode, working hard to neutralize a threat.

Sleep and inflammation are regulated by the same bio rhythms

Too little sleep triggers inflammation. So does too much sleep.

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How Can We Use This To Our Advantage

Clearly these mechanisms arenât the only basis for migraine, but it is logical to think that trying to maintain a well-balanced sleep-wake cycle may make triggering a migraine attack less likely. It is therefore perhaps important for people with migraine to observe something called good sleep hygiene, which is a set of suggestions designed to keep the sleep-wake cycle, and the quality of sleep, as even as possible.

Sleep And The Gastrointestinal System

Can Sleep Deprivation Cause Weight Gain?

Sleep disorders affect millions of people worldwide, and the majority do not reach the recommended 7-9 hours of sleep every night. We can have several health problems if we dont sleep properly, including hypertension, stroke, diabetes, and heart attack. So, it wont be surprising to find out that the same happens with the gastrointestinal tract.

Sleep and the gastrointestinal system physiology share a few key elements. Theres a gut-brain axis that connects both organs, sending signals to change intestinal permeability, hormone release, and release of fluids to the gut. This connection goes through the sympathetic and parasympathetic nervous system . Theres also an enteric nervous system that makes things a bit more complicated, but the basic relationship between sleep and the gut comes from the autonomic nervous system.

with thanks pubmed.ncbi.nlm.nih.gov

When we sleep, the autonomic nervous system tells your gastrointestinal tract to behave a bit differently. Your saliva production decreases, the frequency of bowel movements becomes reduced, swallowing rate is also reduced, and so it happens with the acidity of the stomach .

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What Is A Sleep Apnea Headache

According to the classification criteria of the third edition of the International Classification of Headache Disorder , a sleep apnea headache is a recurrent morning headache in a person who has been diagnosed with sleep apnea. A headache has one or more of the following features:

  • Occurs more than 15 times a month.
  • Occurs on both sides of the head, has a pressing quality, and is not associated with nausea, photophobia, or sensitivity to sound.
  • A headache resolves within 4 hours

Before making the diagnosis, your doctor will take a thorough history and perform a careful physical examination to make sure there is not another cause for your headaches, especially since multiple medical conditions can cause morning headaches. Examples of conditions that may cause a morning headache include:

  • Restless Leg Syndrome
  • Chronic Obstructive Pulmonary Disorder
  • Obesity Hypoventilation Syndrome

How Great Sleep Alleviates Headaches And Migraines

Theres no doubt we all feel better when weve had a good nights sleep. In fact, new evidence is emerging that supports a connection between a lack of sleep and headaches.

Though we cant yet say definitively that a lack of sleep causes headaches, sleep is an important factor. Read on to learn about how to improve sleep with the right mattress, pillow, and sleep habits, and discover how great sleep alleviates headaches and migraines.

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How Does Your Body Know When To Sleep

You have a circadian rhythm which lasts around 24 hours.

Your body and mind go through a range of changes over this time. It controls your sleep-wake pattern and also changes how alert you are.

Your rhythm mainly responds to changes in light. The body clock in your brain controls this. In the evening, it starts to get dark and your eyes signal this to your body clock. Your body clock then tells the brain to release the hormone melatonin. This makes you sleepy. When it gets lighter, the brain reduces the amount of melatonin it makes. This starts to wake you up. However, we each have a slightly different rhythm which is why some people are more alert in the morning and others, later.

Even within the states of sleep and wakefulness, there are faster, shorter cycles of brain activity.

Lifestyle And Dietary Changes

Reasons You

Weight loss is essential when it comes to sleep apnea. But, it also seems to be essential in regards to headaches and migraines. Studies show that people with excessive weight are more likely to develop different types of headaches and migraines. Sleep apnea patients usually struggle with weight gain as well, so weight loss would be effective concerning both problems.

So, what you can do is introduce some dietary and lifestyle changes to lose weight. Try eating more vegetables, fruits, nuts, lean meat, and healthy fats. You can check out some of the worlds most healthy diets, like the Mediterranean diet, or some of the healthiest cuisines, like Greek, Italian, Japanese, Indian, Spanish, or South Korean.

These diets and cuisines are based on veggies, lean meat, and healthy fats they will not only help you lose weight but also deal with sleep disturbances and improve the immune system. Healthy diets also lower the chances of cancer and cardiovascular diseases.

Moreover, it is essential you stay active. Physical activity and regular exercise will have you lose weight fast and healthy. It is also great to stay active because it helps your CPAP treatment have better effects. Regular training improves the health of your lungs and strengthens the muscles in your whole body, especially the ones necessary for proper breathing. Exercise is also known to lower headache risk or to mitigate the symptoms as well.

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Apply Some Peppermint Oil Or Lavender Oil

Essential oils have become popular for many reasons, and they may even help with headaches. One recent study showed the menthol in peppermint oil was able to help with migraine pain and nausea.17 And lavender oil can help when its applied to the temples or inhaled. In fact, one study showed that breathing in lavender provided faster relief for some migraines.18

It Promotes Blood Glucose Fluctuations

Low blood glucose levels can cause sweating, fatigue, poor concentration, and dizziness. Your quality of sleep can affect your blood glucose levels for various reasons. Poor sleep can increase cortisol level that can influence the efficacy of insulin. In addition to this, sleep deprivation can cause you to hunger and crave unhealthy foods. This condition implies you will be bound to indulge in junk food, making your blood glucose levels to spike before they inescapably crash.

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Why Such A Close Relationship

The balance of sleep and wakefulness, and its correct timing, relies on a finely tuned system, which is referred to as homeostasis. If too much overloads this system in favour of one state versus the other, such as staying up late, having fragmented sleep, sleeping in at the weekends, or sleeping at inappropriate times relative to your body clock , the system will try and compensate to redress the balance.

One idea might be that a migraine attack may actually represent one of these balancing mechanisms, an extreme and abnormally over-compensating one. If for example you are sleep deprived, suffering a migraine may actually force you to keep still and lie down in the dark, in the hope of trying to sleep as a way of ridding yourself of the migraine.

Having too much sleep may also have the opposite effect and keep you awake with a migraine on subsequent nights. Both scenarios may be a way of trying to redress both sleep pressure and circadian alignment and keep the system in equilibrium.

The balance of sleep and wakefulness, and its correct timing, relies on a finely tuned system, which is referred to as homeostasis. If too much overloads this system in favour of one state versus the other, such as staying up late, having fragmented sleep, sleeping in at the weekends, or sleeping at inappropriate times relative to your body clock , the system will try and compensate to redress the balance.

Causes Of Sleep Deprivation

Can snoring lead to disturbed sleep & headache in morning? – Dr. Sriram Nathan

Common causes of sleep deprivation include:

  • Personal choice some people dont realise that the body needs adequate sleep. Instead of regularly going to bed at a reasonable hour, they prefer to stay up late to socialise, watch television or read a good book.
  • Illness illnesses such as colds and tonsillitis can cause snoring, gagging and frequent waking, and have a direct effect on sleep by fragmenting it.
  • Work people who do shift work disrupt their sleep-wake cycles on a regular basis. Frequent travellers also tend to have erratic sleeping patterns.
  • Sleep disorder problems such as sleep apnoea, snoring and periodic limb movement disorder can disturb the persons sleep many times during the night.
  • Medications some drugs used to treat disorders such as epilepsy or attention deficit hyperactivity disorder can cause insomnia.
  • The sleeping environment sleep may be disrupted for a range of environmental reasons for example, because the bedroom is too hot or cold or because of noisy neighbours or a snoring bed partner.
  • Poor sleep hygiene some peoples habits are disruptive for example, drinking coffee or smoking cigarettes close to bedtime stimulates the nervous system and makes sleep less likely. Another common problem is lying in bed and worrying, rather than relaxing.
  • Babies, older babies and toddlers parents almost always experience sleep deprivation because their young children wake frequently in the night for feeding or comfort.

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It Influences Your Drinking Habits

Assuming you feel sleepy and disorientated, you will be bound to go after some tea or espresso than a glass of water. Even though caffeine can offer your energy levels a brief boost, it can mess more up over the long haul than great. Firstly, caffeine can block your absorption of certain nutrients, such as vitamin C and iron. Iron specifically is significant. Low iron levels are frequently connected with light-headedness. Nonetheless, caffeinated beverages can likewise go about as a diuretic which implies that, rather than accumulating water, your body will eventually lose it. This condition might leave you feeling dried out, another significant reason for dizziness.

Oversleeping Due To Depression And Migraine

Oversleeping is also a typical behavior found in depressed individuals. If you are depressed, your mind is highly inclined to sleep for a relatively long period. This gives you a feeling of peace at the time.

However, the reduced physical activity can result in pains that could run from your back, all through your neck and to your head. This leaves you in a state of intense headache when you finally decide to wake.

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What This Means For You

If you think you suffer from a sleep apnea headache, please speak with your doctor. The good news is that there are effective therapies out there for your sleep apnea and your morning headaches. Also, with treatment, you will likely find that you feel better and improve other health parameters, besides just your headaches.

Introducing Healthier Sleep Habits Into Your Life

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Introducing healthier sleep habits into your life can make poor sleep a thing of the past. But if youre not sleeping properly, sooner or later it could catch up with you.

The occasional bad nights sleep is generally no more than a nuisance but ongoing poor sleep can lead to excessive daytime sleepiness, mood swings, reduced energy and concentration problems. Your body will tell you in a variety of ways if you need more sleep.

Dont ignore these sleep deprivation symptoms:

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