6 things to avoid before bed when managing migraines

People with migraines can experience painful throbbing and pulsing sensations on one side of their heads. More than 38 million people in the country are affected by migraines. The condition can also make it difficult to get enough rest at night, and insufficient sleep, in turn, triggers migraines. One can get the best mattresses and sleeping aides to address the issue, but here are certain things one should avoid before bed when dealing with migraines.

Making unhealthy food choices
Foods like chocolates, cheeses, and sausages contain beta-phenylethylamine, tyramine, nitrates, and nitrites, which may trigger migraines. Some foods may also increase histamine production in the body, worsening the condition. So, one of the important things to avoid before bed should avoid such foods before bedtime and stick to lighter foods like cherries, kiwi, pineapple, avocados, and bananas, which help increase serotonin levels, a chemical essential for better sleep.

Indulging in excessive screen time
Most people use their smartphones or watch something on television, laptop, or other electronic devices before bed. But these devices emit a blue light that can suppress melatonin production. A lack of this brain chemical results in poor sleep, which may trigger a headache or migraine. One affected by migraines should avoid watching horror movies before bed, as that may also suppress melatonin production. Alternatively, one should read a book before bed as it promotes better sleep.

Exercising late at night
One of the most common migraine triggers is working out at the wrong time. While one needs to indulge in at least 30 minutes of aerobic exercise daily, this should be done at the beginning of the day and not right before going to bed. This is because working out before bed makes one feel more energized and may delay sleep. Poor and insufficient sleep can lead to migraines.

Eating at bedtime
In addition to limiting unhealthy foods, one must avoid a heavy dinner before bed. Someone who feels full before bed will find it difficult to fall asleep. Late-night meals can also make one feel more energized for at least an hour longer. One should have their meals at least an hour or two before bed and indulge in activities like a light stroll or cleaning the kitchen to help with digestion and better sleep.

Sleeping in a noisy, bright room
Migraine is a neurological condition that can cause severe headaches. The condition may also lead to other symptoms like vomiting, nausea, and sensitivity to sound or light. So when one gets ready for bed, they must create a dark and quiet ambiance in their room to avoid triggering a migraine. Further, such a space can improve the production of melatonin, a hormone that can help one fall asleep quicker.

Drinking coffee
Sipping on a cup of coffee or two during the day may help boost energy levels, especially if one has a lot of tasks to carry out. However, having caffeinated foods and drinks before going to bed may have adverse effects on one’s sleep cycle. Additionally, the caffeine content in coffee may dilate the blood vessels and trigger throbbing sensations in the head. So, those affected by the condition should avoid coffee or other caffeinated drinks to improve their sleep quality and avoid triggering migraines.