Linpharma Natural Migraine Prevention Series

VOLUME 4

Migraine Facts About Sleep, Stress, Painkillers and Pills

About the Linpharma Migraine Prevention Series

This eBook contains information that is intended to help the readers be better informed consumers of health care. This book is not intended to be a substitute for the medical advice of a licensed physician. Readers should consult with their doctors in any matters relating to their health.

Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.

No part of this eBook may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without written permission from the author.

Introduction

If you suffer from migraines, you can literally find your health—and your life—under attack. That’s because migraine painkillers and prescription preventives come with serious side effects. Overusing pills can even start to cause your headaches.

Meanwhile, your sleep habits may actually trigger migraines. From insomnia and poor sleep quality, to the position of your head, you need to address everything that’s robbing you of a good night’s sleep, disrupting the levels of those “feel good” chemicals, serotonin and dopamine, and leaving you irritable, moody and vulnerable to migraines that are more frequent and more severe.

Plus, you must get a handle on stress immediately. Not only is it a migraine trigger, it can also cause “adrenal fatigue” that can lead to everything from fatigue and extremely serious health issues.

So, what are the best strategies for managing sleep, stress, painkillers and pills?

In the following pages, we share practical advice on all three of these important issues. You’ll find so many ideas you can put into practice right away. Make even a few changes and you’re likely to see a significant difference in your migraines—and in how you feel throughout your day.

Part 1: Migraine Painkillers and Pills

It’s All in Your Head … But What is It?

Stress. Trouble sleeping. Seismic headaches. How can you get relief? The first step in is knowing more about what kind of headaches you’re actually having. That’s because different headaches are treated differently.

So, what about your own headaches: Are they migraines? Tension headaches? Cluster headaches? Your doctor can make the diagnosis, and you can help the process by doing a quick self-assessment you can then share with your doctor.

Migraines vs. Other Headaches Self-Assessment

Different headaches are treated differently. That’s why it’s so important to know what kind of headaches you’re actually experiencing. For starters, your doctor will want to make sure that your headache isn’t caused by another medical condition. Once neurological or other conditions are ruled out, your doctor will want to identify which type of headache you are having. Here is a chart you can use to do your own self-assessment so you can share the information with your doctor.

Start with gathering this information for your doctor:

1. How frequent are your headaches?

2. How long do they last?

3. Do you experience aura (nausea, light sensitivity, visual disturbances, etc.) before the headache?

4. Can you identify any possible triggers?

Here is a quick overview to help you see what your headache symptoms may indicate:

It’s a Migraine: What Should You Take?

Doctors have a wide array of medications they can recommend to treat migraines and to prevent them. From SSRIs to beta-blockers, different medications work in different ways to reduce the length and severity of migraines. Remember that no two people are the same, so work closely with your doctor to find the treatment plan.

While having an acute medication on hand is important, doctors today emphasize the critical role of prevention. One of the most-commonly prescribed preventive medications is topiramate.

Topiramate is routinely prescribed by doctors for migraine prevention. Is there any reason not to go with that advice? There may indeed be reasons not to. Let’s look closer. Plus, as we look at topiramate, keep in mind that you should ask these same four questions about other Rx preventives (such as Botox) and any non-drug alternatives as well.

1. What other health conditions do you have? When considering any drug, supplement or therapy, you need to understand how it could affect other health conditions or issues. For example, if you consume alcohol, have low blood pressure, kidney stones, or a mood disorder or you are diabetic, pregnant or nursing, topiramate may not be the right choice in a preventive.

2. What other drugs do you take? This is important because drug interactions can have a direct impact on your safety and the effectiveness of other medications you’re taking. According to Drugs.com, a total of 583 drugs are known to interact with topiramate. Here are just a few examples: It can reduce the effectiveness of birth control pills. It interacts negatively with metformin (for diabetes) and lithium (a mood stabilizer). In combination with NSAIDs like ibuprofen it raises the risk of bleeding.

3. What side effects are possible? Of course you want to look at serious side effects. For topiramate, these can include mood changes, anorexia, nervousness, eye pressure and confusion and—more rarely—a drop in sexual desire, loss of hearing and bladder control, bloating and stomach pain. In addition, what less severe side effects can you tolerate? For instance, topiramate can increase menstrual pain and cause dizziness and drowsiness.

4. How effective is it? Prescription drugs are not necessarily more effective than natural alternatives. In fact, a Swedish study shows that daily aerobic exercise is as effective for prevention as topiramate. Another natural prevention alternative, butterbur (specifically the Petadolex® brand) has been studied in high-quality clinical trials and determined to be so effective that the American Academy of Neurology guidelines on migraine prevention list it as “Level A” (effective) for doctors to recommend to migraine patients.

As we noted at the outset, you should ask these four questions about anything you are using to treat or prevent your migraines. Information on interactions and side effects is available at sites like www.Drugs.com or check with your doctor.

OTC Painkillers Pose Special Risks for Migraine Sufferers

Just because we can buy painkillers like aspirin and acetaminophen at the grocery store doesn’t mean we can use them for treating chronic migraine pain without risking serious side effects. The key is to recognize what the risks are and when they come into play. Let’s take a look.

NSAIDs: This group of OTC painkillers includes non-steroidal anti-inflammatory drugs (NSAIDs). Aspirin, ibuprofen and naproxen are the most common and are marketed under brands such as Bayer, Advil, Motrin IB, and Aleve.

The Good: NSAIDs work by blocking COX enzymes. This reduces the body’s level of prostaglandins—chemicals that increase the feeling of pain. NSAIDs also reduce fever and swelling.

The Bad: Taking NSAIDs over too long a period can raise the risks of: bleeding and perforation of the esophagus, stomach and small intestine; hepatitis and liver failure; disruption of white blood cells and blood platelets; and severe skin eruptions. In some cases, NSAIDs also lead to kidney damage and high blood pressure—of extra concern because migraines themselves are linked to a higher risk of cardiovascular disease.

APAPs: This group is made up of painkillers that include acetaminophen. Common OTC brands include Tylenol, Excedrin and Dristan Cold Maximum Strength.

The Good: Like NSAIDs, APAPs reduce fever and are thought to raise the body’s threshold for pain by reducing prostaglandins. APAPs do not irritate the stomach lining so they can be important drugs for controlling chronic pain.

The Bad: Acetaminophen sends 80,000 people per year to the emergency room and is the leading cause of liver failure in the US. Alcoholic patients may develop liver damage after even modest doses of acetaminophen. Other risks can include renal failure, rash, high or low blood pressure, anxiety and rare cases of pancreatitis.

Reducing Pain — and Your Risks

- Limit how long and how often you take NSAIDs and APAPs. If you’re taking them for more than 10 days or you’re taking them for fewer than 10 days but taking them regularly during the month you should talk with your doctor.

- Take as low a dose as possible to control pain. A study found that 25% of regular NSAID users took more than the recommended dose. Stick to recommended amounts. In fact, experiment with how little of the medication you can take and still experience pain relief.

- Look for alternatives. Remember that under the American Academy of Neurology guidelines for migraine prevention, NSAIDs are only recommended as a Level B option (moderate evidence for effectiveness) while Petasites (butterbur herb) is recommended as Level A (strong evidence for effectiveness). You may find that butterbur or nutritional supplements such as magnesium and riboflavin are effective and with lower risk of serious side effects.

- Change what you drink. While using NSAIDs and APAPs, increase how much water you drink and avoid alcohol to help support your liver.

- Talk with your doctor. Learn if any of your other medications could interact with NSAIDs or APAPs. Also talk about a migraine prevention plan that could help reduce your need for painkillers.

Avoiding Medication-Overuse Headaches

Even if you’re taking migraine medications exactly as prescribed, using them very regularly can lead to frequent—even daily—headaches plus more intense migraines.

Doctors call this medication-overuse headache.

What happens when the “cure” for a headache becomes the cause? If you take pain relievers more than a couple days a week, you may suffer rebound headaches caused by the pain relievers. According to doctors at the Mayo Clinic, Imitrex, Zomig and other migraine meds have been linked with rebound headaches.

Let’s take a look at what causes it and what to do to avoid (or recover from) these “rebound” headaches.

What types of drugs can trigger medication-overuse headaches?

According to the Mayo Clinic, any medication taken for pain relief can cause rebound headaches, but only if you already have a headache disorder. People who use medications regularly for arthritis pain, for example, do not develop chronic daily headaches as a result. For migraine sufferers, triptans and medications containing opiates (codeine) are common culprits. So are acetaminophen and non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, aspirin, naproxen and diclofenac, but these are less likely to trigger medication-overuse headaches than triptans and opiates.

How often is too often to use these drugs?

Taking triptans or opiates 10 days a month or more is considered overuse; 15 days a month for acetaminophen and NSAIDs. Regular overuse is far more likely to cause headaches than using the drugs for 10 or 15 days and then going long periods of time before using them again.

How do you know if you have medication-overuse headaches?

Symptoms can include daily headaches that last through the day and worsen with physical or mental exertion. Neck pain, stuffy nose, anxiety and even concentration and memory problems can accompany rebound headaches. Symptoms may differ depending on the type of migraines you get, but medication-overuse headaches tend to occur nearly every day, often in the morning. They improve with pain medication, but return when medication wears off. They can be accompanied by nausea, listlessness, difficulty concentrating, memory problems and irritability.

How do you break the cycle?

You should always consult your doctor if you have two or more headaches a week. Your doctor will work with you to find the best plan for reducing your use of painkillers. Complementary therapies may be very useful as part of this plan. Acupuncture, for instance, is shown to promote the release of the body’s own natural painkillers. Biofeedback and massage may also be of value for helping relieve tension and pain.

How do you keep the rebound headaches from returning?

Once you’ve broken the rebound headache cycle, the secret is to minimize the need for painkillers by minimizing the frequency and intensity of migraine attacks. In terms of prevention, the new American Academy of Neurology guidelines give top marks to the herbal supplement butterbur (Petasites). Not just any butterbur, however, is safe to use. Dr. Richard Lipton, Vice Chairman and Professor of Neurology at Albert Einstein School of Medicine notes “patients must be cautioned against consuming any part of the Petasites plant in any form other than the specific products prepared commercially (such as Petadolex), in which the plant carcinogens have been removed.” Magnesium and riboflavin can also be a solid part of a migraine prevention strategy because they reduce inflammation in the blood vessels and nerves in the brain.

Rebound headaches can be serious. Rely on your doctor to guide you on the best way to manage the pain while minimizing the use of painkillers. Remember, too, that even over-the-counter painkillers come with toxic effects that can build up over time. Again, consult with your doctor on alternatives and the right prevention strategy for you.

Pills vs. Pressure: Which Beats Headache Pain Better?

Results from a study published in the American Journal of Chinese Medicine suggest that when it comes to reducing chronic headache pain, one month of acupressure treatment is more effective than one month of muscle relaxant medications. Interestingly, the effect seemed to remain six months after the acupressure treatment. Further studies are needed to confirm these results, but in the meantime it’s worth trying acupressure, especially since it comes without the side effects of muscle relaxants. To see the maximum benefit of acupressure, you should consult a trained professional.

TRY THIS: When you feel a headache coming on, stop whatever you’re doing. Place your thumbs on either side of your spine, right at the base of your head and apply pressure. Apply steady pressure for 30 seconds and then release. Repeat until the headache eases off.

Part 2: Migraines and Stress

Are Migraines Getting on Your Nerves?

Are migraine sufferers more affected by stress than people who don’t suffer migraines? They seem to be! While the exact connection is uncertain, researchers do know that during migraine attacks changes in brain activity inflame the blood vessels and nerves around the brain. Looking at data from numerous studies, many researchers believe migraine sufferers’ response is so intense because their nervous systems are simply more sensitive than those of people who don’t suffer migraines. This may be why stress seems to such a challenge for so many migraine sufferers.

If stress is a trigger for your own migraines, here are three natural ways to help soothe an overly sensitive nervous system.

1. Cool off. To douse the fire of inflammation, drink plenty of water and cut down on sugar and processed foods. Taking an over-the-counter anti-inflammatory comes with risks. Instead, try treating yourself to foods like tart cherries – shown to be 10 times better that aspirin for reducing inflammation. The natural supplement butterbur petasites (Petadolex) has also been shown highly effective for reducing nervous-system inflammation.

2. Tone up the blood vessels in your brain and nervous system to keep them resilient and less prone to inflammation. The butterbur petasites found exclusively in Petadolex along with the magnesium-riboflavin-CoQ-10 formulation of Dolovent are proven to tone the nervous system and improve blood flow in the brain. Foods like spinach, black beans and pumpkin seeds also carry these “brain” vitamins and minerals, but at lower concentrations than may be needed by people who suffer migraines.

3. Calm down. Stress triggers inflammation. Regular sleep, regular meals and regular exercise go a long way to defusing how you experience stress. Learning to break large tasks into small pieces can ease off pressure. Setting realistic limits for what you agree to take on not only reduces stress, it opens up more time for reading, listening to music or doing whatever relaxes and nourishes you. Remember, just as a deficiency of nutrients can deplete your cells, a deficiency of free time can deplete your sense of wellness and well-being.

Reducing stress while building your body’s ability to deal with it can double your chances of keeping painful migraines from disrupting your life – and your health.

Switch Off the Risks While There’s Still Time

Prolonged stress can actually hypersensitize our brain so we experience pain more often and more intensely. In addition to frequent headaches--including migraines--there are telltale signs that high levels of cortisol have you on the road to adrenal burnout, including these:

- Weight gain (particularly around your abdomen) even when you eat well and exercise, Frequent colds and infections

- Backaches

- Cravings for sweets

Recognizing and Addressing “Adrenal Fatigue”

When we experience stress, our adrenal glands produce cortisol. In a stressful situation, this hormone protects us by giving us the “oomph” we need to fight or take flight. But when stress is prolonged, our adrenal glands can’t keep up with demand. As they become depleted, our levels of a pituitary hormone—prolactin—rise. Together with excessive cortisol, this increases our sensitivity to pain.

When we’re suffering from Adrenal Fatigue, what might otherwise be a little muscle pull becomes a full-blown backache. In fact, the nerves of the brain become so over-sensitized that even a tiny twinge can trigger a severe headache or migraine.

Symptoms

There are many signs that stress is taking its toll. One of the most common is that you are increasingly susceptible to colds and infections. Cortisol raises blood sugar, which bumps up insulin levels, which cause blood sugar to drop and leave you craving sugary foods. You may experience increasingly frequent—and painful—backaches and headaches. Fatigue—chronic tiredness even after you’ve had sufficient sleep. Trouble thinking clearly or finishing tasks. These are just a few signs of Adrenal Fatigue. They can also be signs of other medical problems so you should talk with your doctor.

Natural Prevention

Alleviating Adrenal Fatigue helps your body recover its balance. It can also help reduce migraine frequency and intensity. Again, talk with your doctor. Of course, the main goal is to reduce the stress that triggers cortisol in the first place. Here are some simple, practical steps you can take:

- Eat small meals and snacks throughout the day to keep blood sugar levels constant

- Reduce (or even better, eliminate) sugar, alcohol, and caffeine

- Make sure you’re getting enough magnesium—it’s known as “nature’s tranquilizer” for its calming effect on the nerves.

- With cortisol making the brain hypersensitive to pain, consider supplements to help reduce inflammation and keep brain blood vessels more toned and resilient.

- Keep a journal to record when, how and why you’re feeling stressed. Sometimes just focusing attention on where we’re experiencing stress can help us get back in balance.

- Exercise is good, but keep it easy – think easy walks or a gentle swim—so you don’t physically overtax your already stressed body.

- Get a good night’s sleep, and make it regular so your brain can develop a healthy sleep-wake cycle.

Space the Dominoes

Is your to-do list like a line of dominoes—if one thing gets delayed, it sends everything else off schedule? Since stress invites migraines, try putting more space between your activities, even the fun ones. By building in more breathing room, you might accomplish a little less in a day. But then again, by losing fewer days to migraines, you may actually accomplish more.

Acupressure & Migraines

As mentioned earlier, research has shown acupressure more effective than muscle relaxants in easing headache pain. It is believed this is achieved by stimulating the body to release endorphins, which are the body’s own natural painkillers.

Making acupressure part of your own prevention strategy can be beneficial—especially since the headache relief can come without the side effects and risks of medications. To see optimal results, however, you should consult a trained acupressure professional who can do your therapy and teach you to apply pressure to some of these points to relieve headache pain yourself.

4 Pressure Points That Target Migraines:

1. Press midway between your eyebrows just above the bridge of your nose. Hold for 30 seconds and release.

2. Press your index fingers just above the inner corner of each eye. Hold and release.

3. Place the tips of all five fingers of each hand in a semicircle on your temples, just above your ears. Hold and release.

4. Press your thumbs on either side of your spine, right at the base of your head. Hold and release.

Fighting Migraines With Progressive Relaxation

What’s interesting is that where stress is concerned, most often the culprit is not major stress like getting married or taking a new job, but everyday stress. A critical part of your migraine prevention plan should include practices to help build physical and mental resilience so these everyday stresses don’t light the fuse on migraines.

Putting more “space” in your schedule can help eliminate some of life’s stresses. But what about the stresses you can’t control -- like financial pressures, balancing career and life, dealing with your family’s everyday dramas at school or work, or keeping up with your home? If you can’t reduce the stresses around you, you can change the way your body experiences them with a technique called progressive muscle relaxation.

Progressive muscle relaxation is a systematic technique for managing stress and achieving a deep state of relaxation by first tensing and then releasing various muscle groups. Here’s a simple way to try it:

Throughout the session, inhale slowly through your nose and exhale through your mouth. Feel tension leaving your muscles as you exhale.

1. Sit comfortably with legs uncrossed and feet flat on the floor.

2. Tense the muscles in your face, hold for 5 seconds and release. Repeat twice.

3. Pull your shoulders up to your ears, hold and release. Repeat twice.

4. As if lifting weights, curl arms up (hands resting on your chest), hold and release. Repeat twice.

5. Clench hands into a tight fist, hold and release. Repeat twice.

6. Tense your shoulder blades, hold and release. Repeat twice.

7. Tighten your abdomen, hold and release. Repeat twice.

8. Tighten calf muscles by curling your toes upwards, hold and release. Repeat twice.

Download the above information as PDF file

Use aromatherapy to ease tension

Combining massage with aromatherapy can go a long way toward defusing tension before it ruins your day. Try massaging your neck with a mixture of 3 drops of Roman chamomile, 3 drops neroli and 5 drops marjoram shaken in a 1 ounce bottle filled about 1/3 full with jojoba oil. Tilt your head and, with your fingertips, stroke down your neck and away from your head. Tilt your head from side to side as you massage and breathe deeply to inhale the essential oils.

The Mineral With a Gift for De-stressing

When it comes to good health, magnesium is getting a lot of attention. Some sources -- including medical journals – associate it with everything from lowering blood pressure to preventing age-related memory loss and neurological discomfort. Magnesium imbalance is even being linked to autism, which is thought to originate from a disturbance of the cellular structure of the brain during pregnancy.

Magnesium’s role in supporting brain cell structure puts it at the top of our own brain health “radar.” Let’s take a quick look at how magnesium works.

The “anti-stress” mineral. In the most basic sense, magnesium stabilizes the nervous system. It does this by counteracting vascular cramping that can keep brain cells from getting the energy they need. Magnesium also helps block messenger substances that can otherwise trigger inflammation and pain. This produces a relaxing effect that has earned magnesium its reputation as the “anti-stress mineral.” In the body, this same stabilizing, anti-inflammatory effect is thought to help prevent abnormal heart rhythms and improve long-term blood-sugar control in people with diabetes.

Do you have a deficiency? A few years ago, the Community Nutrition Mapping Project reported that 57% of the US population did not get the US recommended daily amount of magnesium. Even if you eat a diet rich in foods containing magnesium, you may burn reserves faster than you replenish them. This is particularly true if you exercise strenuously or experience stress.

What to do. If you and your doctor think you might have a magnesium deficiency, there are two things to keep in mind. First, you’ll want to consider a supplement that delivers not just the government RDA, but the clinical strength magnesium shown necessary for erasing a deficiency. Second, if your symptoms include neurological discomfort, you may find it effective to combine magnesium with other natural brain-support supplements, especially riboflavin (Vitamin B2) and CoQ10 as there is good research behind these. Again, work with you doctor to find what works best for you.

Part 3: MIGRAINES & SLEEP

Sleep Problems are Common for Migraine Sufferers

In many studies involving migraines, the participants also report suffering from sleep problems such as insomnia and still feeling tired in the morning. Here’s another interesting fact: People who suffer from fibromyalgia also commonly report sleep problems. In addition, as many as 75% also suffer migraines.

Sleep as a migraine trigger

A good night’s sleep lets our brain produce the amounts of serotonin and dopamine necessary for us to feel good and wake refreshed. This process takes place in the deepest third and fourth stages of sleep. To get to these deep-sleep levels, we need to stay asleep through the first and second stages of sleep and rapid eye movement (REM) sleep. Unfortunately, (REM) sleep can trigger migraines.

When we don’t make it through several (typically six) cycles of REM plus all four sleep stages, levels of serotonin and dopamine aren’t where they should be. This instability also triggers migraines.

The less you sleep, the more you’re likely to experience migraines

Lack of sleep can have a profound impact on your health—and life. In addition to feeling tired, you’ll have trouble concentrating, reasoning, staying alert and solving problems and you could lose your resilience and ability to tolerate frustration. Poor sleep can be associated with more frequent and severe migraine.

When to see your doctor about sleep problems

All of us experience sleepless nights now and then. But you need to talk with your doctor if you regularly experience any of these symptoms:

- Waking with a headache

- Fatigue that continues even after breakfast

- A low mood that you can’t shake off

- Feeling irritable and impatient throughout the day

- Trouble concentrating or problem-solving

- Fatigue and moodiness that make it difficult to interact with family and friends.

To Reduce Migraines, Adopt These Sleep Habits

Researchers at the University of North Carolina at Chapel Hill asked women who suffer with chronic daily headaches to make behavioral sleep modifications (BSMs):

- Go to bed at the same time every night to allow for eight hours of sleep.

- Eliminate TV watching, reading, or listening to the radio in bed.

- Use visualization techniques to shorten the amount of time it takes to fall asleep.

- Eat dinner at least four hours before going to bed, and limit fluid intake within two hours of bedtime.

- Take no naps.

After six weeks of modifying their sleep habits, the women reported a 29 percent drop in headache frequency and a 40 percent drop in headache intensity.

What Else Helps Banish Sleep Problems?

The better rested you are, the better the chances of having fewer, less intense migraines. The tips from the UNC study are an excellent starting point. Here are a few additional tips for helping you break the poor sleep/migraine cycle so you can build up the reserves your body needs to stay in balance.

1. Eliminate light. To make your bedroom as dark as possible, make sure you douse all the lights, including the glow of power buttons, charging light indicators and digital clocks. If outside light is a problem, consider blackout shades.

2. Turn off the electronics at least an hour before bed.  Many doctors recommend leaving even more time between switching off TV, computers, iPads and laptops. Not only is the content over-stimulating, the glow of these devices can disrupt the body’s natural internal sleep rhythm.

3. Wear socks. No kidding! If your feet are chilly, you may have more trouble falling asleep. Try slipping on a loose pair of cotton socks and see if you might fall asleep faster.

4. Eat a light snack. No, don’t raid the fridge for a huge dish of chocolate ice cream – or anything with caffeine. And nothing that’s hard to digest. A small bowl of air popped popcorn or a few crackers eaten about an hour before bed is perfect for helping your body settle in for the night. Warm milk is also a great before-bed drink.

5. Avoid alcohol close to bedtime. A drink or glass of wine might make you feel sleepy, but alcohol interferes with deep-level, restful sleep.

6. Check your medications to see if possible side effects could be causing sleep problems.

7. Limit caffeine and nicotine

8. Adequately treat your pain so it’s not keeping you up at night.

9. Get at least 30 minutes vigorous exercise daily at least 5 hours before bedtime)

10. Try supplements. The diet of many Americans doesn’t consistently provide the daily requirement of magnesium. Older people are especially prone to deficiencies. People who suffer migraines have also been shown to have depleted levels of magnesium, as well as low levels of B2 and CoQ10. Good sources of magnesium are leafy vegetables, nuts, skim milk and whole grains, but it can be difficult to use diet alone to get the 600 mg of magnesium needed to address a deficiency. There are many reputable magnesium supplements, but check to make sure they are clinical strength. It may also be beneficial to add B2 and CoQ10 supplements for additional support.

Download the above information as PDF file

Sleep Pillows and Positions for Avoiding Migraines

When the nerves in the upper neck are irritated they can cause pain in the head and face, temples, forehead and behind the eyes. Irritation or pressure that affects these nerves can trigger a migraine headache. This can occur from poor sleeping posture, or sleeping on an unsuitable pillow. A correct pillow is one that keeps your vertebrae in its correct and natural position

- Try sleeping on your back with pillows supporting your head so it doesn’t twist to the side.

- If you sleep on your side, choose a pillow that’s thick enough to hold your head straight but not so thick that it cocks your head upwards.

- A pillow filled with these beads can be a good choice because it supports your head and neck without putting pressure muscles and nerves.

Why Magnesium Matters

Low levels of the mineral magnesium can play a role in both migraines and sleep problems. Carefully controlled human studies from the Grand Forks Human Nutrition Research Center show that deficiencies can cause changes in brain waves that can lead to agitated sleep and set the stage for migraines—and even heart attacks. Taking a magnesium supplement may help, but only if it is potent enough. It takes about 600 mg per day to address a true deficiency.

Part 4: MIGRAINE DIARY

A migraine is diary is an invaluable tool for helping you—and your doctor—understand your migraine triggers, frequency and intensity. Gather information about your migraines for at least a month. Here are the categories to cover in your diary.

DATE:

TIME YOU BECAME AWARE A MIGRAINE WAS COMING:

WARNING SIGNS: (aura, nausea etc.)

TIME OF ACTUAL ONSET:

DURATION:

SEVERITY OF PAIN: (1 to 10 with 10 being most intense)

MEDICATION TAKEN:

DID YOU NOTE ANY TRIGGERS? (Weather, menstrual cycle, scents, stress, exercise, visual triggers such as stripes, etc.)

WHAT FOOD & BEVERAGES HAVE YOU CONSUMED IN THE PAST 24 HOURS?

HOW WAS YOUR SLEEP PRIOR TO THE ONSET OF THE MIGRAINE?

WHAT PREVENTIVE MEASURES WERE YOU USING? (Supplements, Rx medications, lifestyle modifications, etc.)

Download the following chart as a PDF file

Download the chart above as a PDF file

Table of Contents

Migraine Facts About Sleep, Stress, Painkillers and Pills

About the Linpharma Migraine Prevention Series

Introduction

Part 1: Migraine Painkillers and Pills

It’s All in Your Head … But What is It?

Migraines vs. Other Headaches Self-Assessment

Start with gathering this information for your doctor:

Here is a quick overview to help you see what your headache symptoms may indicate:

It’s a Migraine: What Should You Take?

OTC Painkillers Pose Special Risks for Migraine Sufferers

Reducing Pain — and Your Risks

Avoiding Medication-Overuse Headaches

What types of drugs can trigger medication-overuse headaches?

How often is too often to use these drugs?

How do you know if you have medication-overuse headaches?

How do you break the cycle?

How do you keep the rebound headaches from returning?

Pills vs. Pressure: Which Beats Headache Pain Better?

Part 2: Migraines and Stress

Are Migraines Getting on Your Nerves?

Switch Off the Risks While There’s Still Time

Recognizing and Addressing “Adrenal Fatigue”

Symptoms

Natural Prevention

Space the Dominoes

Acupressure & Migraines

4 Pressure Points That Target Migraines:

Fighting Migraines With Progressive Relaxation

Use aromatherapy to ease tension

The Mineral With a Gift for De-stressing

Part 3: MIGRAINES & SLEEP

Sleep Problems are Common for Migraine Sufferers

Sleep as a migraine trigger

The less you sleep, the more you’re likely to experience migraines

When to see your doctor about sleep problems

To Reduce Migraines, Adopt These Sleep Habits

What Else Helps Banish Sleep Problems?

Sleep Pillows and Positions for Avoiding Migraines

Why Magnesium Matters

Part 4: MIGRAINE DIARY