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For those who suffer from headaches when they are busy with work or household chores and their sleep time becomes short, this article explains in detail the relationship between sleep time and headaches.
Are Lack of Sleep and Headaches Related?
Sleep is necessary to rest the brain and body that have been working while awake, so a continuous lack of sleep can sometimes lead to headaches.
According to the Ministry of Health, Labour and Welfare's "Sleep Guidelines for Health Promotion 2023," "Sleep deprivation has a wide range of effects, including daytime sleepiness and fatigue, an increase in psychosomatic complaints such as headaches, emotional instability, decreased attention and judgment, reduced work efficiency, and lower academic performance, and can sometimes lead to serious consequences such as accidents."
Reference: "Sleep Guidelines for Health Promotion 2023" Ministry of Health, Labour and Welfare
While the appropriate amount of sleep varies from person to person, the average sleep time for Japanese people is said to be 6 to 8 hours.
Furthermore, simply sleeping for a long time is not enough; if the quality of sleep is poor, you will not get sufficient rest and will suffer from sleep deprivation. Therefore, it is important to focus on the quality of sleep.
Headaches Due to Lack of Sleep and Their Causes
Headaches due to lack of sleep can be broadly divided into two types: "tension headaches" and "migraines."
Tension Headaches
The main cause of tension headaches is muscle fatigue, which causes a continuous, constricting pain. These headaches can last from as little as 30 minutes to several days and are said to be the most common type of headache.
Stress is also considered one of the risk factors for tension headaches. Furthermore, since sleep deprivation itself is a factor that causes and accumulates stress, it can be difficult to improve once it occurs.
In addition, severe headaches due to lack of sleep can prevent the body from recovering from fatigue, disrupt the autonomic nervous system, and sometimes be accompanied by nausea.
Mechanism
Tension headaches occur when the muscles around the head, neck, and shoulders become overly tense due to lack of sleep, compressing surrounding blood vessels and nerves.
Therefore, tension headaches can be accompanied by stiff shoulders, eye strain, and general malaise, in addition to the headache. Be mindful of maintaining the same posture for long periods, eye strain, stress, and excessive cooling from air conditioning.
Migraines
The main cause of migraines involves the trigeminal nerve, a peripheral nerve that transmits facial sensations to the brain, leading to throbbing pain in the temples. While it often occurs on one side, it can rarely appear on both sides. The intensity of pain can range from a slight throbbing to severe pain accompanied by nausea and vomiting.
Migraines are characterized by recurrent headache attacks. Factors include stress, changes in weather, temperature, sound, and light, with sleep excess or deficiency being one of them. An overseas study targeting migraine patients reported that 49.8% had sleep disorders.
Reference: "The triggers or precipitants of the acute migraine attack" L Kelman
Both tension headaches and migraines can also occur with too much sleep. For more details, please refer to the following article:
What causes headaches from oversleeping? Types of remedies and prevention methods
Mechanism
In migraines, stress and fatigue cause blood vessels in the brain to dilate, and these dilated vessels compress the trigeminal nerve, which acts as a sensory receptor for the face. When the trigeminal nerve is compressed, it releases pain-causing substances, leading to inflammation of the blood vessels.
Long hours of sleep can lead to a dominant parasympathetic nervous system, making blood vessels more prone to dilation. Therefore, it is said that migraines are likely to occur not only from lack of sleep but also from oversleeping.
Headaches can also occur if bedding, such as pillows, is not suitable for you. If the height or firmness is not right, you cannot turn over smoothly during sleep, leading to poor sleep quality, so even long hours of sleep will not relieve fatigue. To get sufficient rest in a short time, pay attention to your bedding, including your pillow.
Is a Headache Due to Lack of Sleep a Sign of Illness?
What you think is a headache due to lack of sleep could actually be a sign of illness. Here are some examples of illnesses that can be accompanied by headaches:
Depression
Depression can sometimes be accompanied by headaches as one of its symptoms. Furthermore, the symptoms of depression themselves can adversely affect sleep, reduce sleep quality, and cause insomnia. Depression is often associated with sleep disorders, so careful attention is required.
Autonomic Dysregulation
Autonomic dysregulation is a general term for various symptoms caused by a lack of proper control of the autonomic nervous system. Specific symptoms include palpitations, sweating, dizziness, hot flashes, stomach pain, abdominal pain, diarrhea, and nausea, with headaches being one of them. When headaches occur due to autonomic dysregulation, they can sometimes lead to sleep deprivation.
Sleep Apnea Syndrome
Sleep apnea syndrome is a condition where the airway becomes obstructed for some reason during sleep, leading to snoring and episodes of apnea. As oxygen cannot be taken in, hypercapnia occurs, which can cause headaches.
Subarachnoid Hemorrhage
Subarachnoid hemorrhage is a type of brain hemorrhage that occurs when a bulge in a blood vessel, called a "cerebral aneurysm," ruptures. Recent studies and research have revealed that severe headache is one of the characteristic premonitory signs of subarachnoid hemorrhage. If intense pain persists, consider seeking medical attention.
How to Deal with Headaches Due to Lack of Sleep
Here are some ways to alleviate headaches caused by lack of sleep. Be aware that some methods may not be suitable depending on the type of headache.
Warm Tension Headaches, Cool Migraines
Tension headaches, which are caused by physical and mental tension, occur due to poor blood circulation in the neck and shoulder muscles. Therefore, it is recommended to warm your body by soaking in a bath or applying a warm compress (like a steamed towel) to your shoulders and neck. Conversely, migraines, which are caused by the dilation of blood vessels, are often relieved by cooling. So, use cooling sheets or ice packs.
Do Light Exercise
In the case of tension headaches, moderate exercise such as walking or jogging has been shown to alleviate symptoms. It also helps prevent tension headaches, so incorporate exercise into your routine within a reasonable range for a change of pace and to improve physical fitness.
However, in the case of migraines, physical activity can sometimes worsen the pain. If you have a throbbing headache in your temples, it might be better to avoid exercise.
Consume Caffeine
For migraines, which are caused by blood vessel dilation and pain, consuming caffeine, which has a vasoconstrictive effect on the brain, is recommended. However, consuming too much caffeine can worsen headaches. And since it does not contain healing components, it should only be used for pain relief. If the pain persists, consult a medical institution.
Furthermore, tension headaches, which are caused by poor blood flow to the brain, may worsen with caffeine intake, so be careful.
Regarding caffeine, consuming it late can actually decrease sleep quality. The blood caffeine concentration peaks about 30 minutes to 2 hours after ingestion, and its half-life, when its effects are halved, ranges from 2 to 8 hours. Therefore, avoiding caffeine intake after dinner can help achieve good quality sleep.
Use Headache Medication
When you don't want to endure the pain, rely on headache medication. For tension headaches, over-the-counter medications containing loxoprofen, ibuprofen, or acetaminophen are effective. For migraines, prescription medications called triptans are recommended, so seek medical attention early.
However, if you take headache medication 10 to 15 or more days a month for more than three months, and frequent headaches result, you may be experiencing "medication overuse headache." If you are taking painkillers repeatedly for headaches, it is recommended to consult a headache specialist as soon as possible.
Press Acupressure Points to Relieve Headaches
There are acupressure points on the head and shoulders that can relieve headaches. When pressing these points, dim the lights and take deep breaths as if releasing excess from your body. Exhale slowly and deeply while pressing the point with a comfortable finger, then slowly inhale and release the pressure. Stimulate each point for about 5 seconds, repeating 5-10 times.
Gan'yan
This point is located on the hairline from above both ears to the temples, in the area that moves when you open and close your mouth. It is said to be effective for headaches, eye strain, and tinnitus.
Baihui
This point is located roughly in the center of the crown of the head, where an extension of the nose line intersects with a line connecting both ears over the top of the head, and it is slightly indented. It is said to refresh a foggy feeling caused by lack of sleep.
Fengchi
This point is located in the depressions on both sides of the back of the head, about two finger-widths outside the thick muscle in the center of the neck, at the hairline. It is said to be effective for headaches, eye fatigue, nasal congestion, neck and back fatigue, general malaise, insomnia, and as the character "feng" (風) implies, early symptoms of a cold.
Tenzhu
This is the depressed area on the outer side of the two thick muscles at the back of the neck, slightly inward and downward from Fengchi. It is said to be effective for headaches, eye strain, and facial swelling.
Kensei
This point is located in the middle of the line connecting the prominent bone that protrudes when you bend your neck forward and the tip of your shoulder, in the central part of the shoulder muscle. It helps relieve headaches by promoting blood circulation around the shoulders. In addition to gently kneading with fingertips or lightly tapping with a fist, another recommended method is to stimulate the point while shrugging your shoulders and then relaxing them completely.
Seek Medical Attention
Both tension headaches and migraines can be medically managed with preventive medication, stress management, and physical therapy. However, these treatments require a doctor's diagnosis. If headache symptoms do not improve with self-care, it is recommended to seek medical attention early.
Preventive Measures for Headaches Due to Lack of Sleep
This chapter introduces three preventive measures you can take to avoid headaches caused by lack of sleep.
Improve Your Lifestyle Habits
First, strive to improve your lifestyle habits. By maintaining regular wake-up and bedtime routines, ensuring sufficient sleep while being careful not to oversleep, you can help prevent headaches. In addition, eating three balanced meals a day is also important.
Relieve Stress
As mentioned earlier, stress can also be a cause of headaches. Try to avoid accumulating stress from work, household chores, childcare, etc. For example, making time for hobbies or socializing with close family and friends can help relieve stress.
Improve Sleep Quality
Sleep is important not only in terms of duration but also quality. Improving your daily sleep quality is an effective headache prevention strategy. Methods to improve sleep quality include bathing, exercising, and optimizing your sleep environment. Refer to the next section for how to optimize your sleep environment.
Optimize Your Sleep Environment to Prevent Headaches Due to Lack of Sleep
Measure Your Sleep to Check for Deep Sleep
"Brain Sleep Coin" is an app and device that, through advanced AI algorithms in sleep research, allows you to understand everything about your sleep that you might not notice on your own.
Adjust Room Temperature and Humidity
Room temperature and humidity significantly affect sleep quality. Generally, to sleep comfortably, it is recommended to maintain a room temperature of 25-26 degrees Celsius and humidity between 40-60%. Use bedding and air conditioning equipment to maintain appropriate room temperature and humidity.
Optimize Your Sleep Environment with Bedding
Headaches Due to Lack of Sleep Can Be Improved
Headaches caused by lack of sleep can be improved with proper countermeasures. First, understand the headaches caused by lack of sleep and their causes, then review your sleep environment, starting with your pillow. If you want to objectively observe your sleep, Brain Sleep Coin is recommended; if you want to improve your sleep quality, Brain Sleep Pillow is recommended. Furthermore, if you have had headaches for a long time or are feeling anxious, self-diagnosis can be dangerous, so it is recommended to seek medical attention early.
