Sleep and Headaches – What’s The Link?

Do you habitually suffer from headaches or migraine?

Do you often wake up in the morning with a headache?

Sleep and headaches are very closely linked, and there are several ways that poor quality (or too much) sleep – and snoring – contribute to headaches. Understanding how and why is important. After all, knowledge is power and the key to ultimately enjoying a better quality of life.

Headache in Australia

• 15% of Australians take pain relief medicines for headaches at any given time.

• 5% of people habitually wake up with a morning headache.

• Up to 7 million Australians regularly experience tension headaches (women more than men).

• 4.9 million Australians experience migraine – 71% of these are women. The prevalence increases from age 12 and then declines after age 40. 

• Migraine costs Australia almost $36 billion annually (healthcare system costs, productivity costs, and other costs).

• Work capacity and social activity are impacted negatively for all migraine sufferers (“migraineurs”) and 60% of tension headache sufferers.

(Sources: Headache Australia, the US Sleep Foundation, and the Victorian government)

About Headache

Among Australia’s most common health-related conditions, it’s likely almost all of us will experience a headache at some time. It can impact people of any age, though it is most prevalent between the ages of 25-44. 

Most headaches have more than one contributing factor and can be triggered by everything from stress to muscle tension, poor posture, diet, alcohol, lack of exercise, certain medications, infections, dehydration, eye strain, injury, arthritis, noise, and much more. While the possibility of serious conditions such as brain tumours can cause alarm, these are rarely the cause of a headache.  

• Primary headaches occur when the headache itself is the medical issue.
• Secondary headaches occur as a result of another medical problem, including viral illnesses, medication side effects, etc.
• “Chronic headache” has been defined as experiencing at least 15 headaches per month; “occasional headache” is experiencing around 2-100 headaches per year.

Headache can occur when the following become irritated or inflamed:

• Muscles and skin of the head
• Nerves of the head and neck
• Muscle attachments to the back of the head
• Blood vessels (especially arteries) to and within the brain
• Sinuses
• Membranes of the ear, nose, and throat

Pain can also be referred to the head from the neck and shoulders.

Types of Headaches

• Tension Headache: this is by far the most common and 2/3 of us will experience it at least once in our lifetime (many of us a lot more). It feels like a tight pressure band around the head, often combined with neck, jaw, and head muscle tightness, and it feels like a dull aching sensation. It’s caused by emotional or physical stress, misalignment of the neck and spine, poor posture, or tight muscles of the upper back, shoulders, and neck. 

• Migraine: see below.

• Cluster Headache: occurs in episodic clusters of between 15 minutes and 3 hours, sits behind or around one eye at a time, and causes severe pain that can be burning or piercing in nature. Often accompanied by nasal congestion, eye tearing, flushing, and swelling. It is more common in men.

• Allergy/Sinus Headache: caused by seasonal allergies or sinus infections.

• Hormone Headache: also known as “menstrual migraine”, associated with fluctuations in oestrogen levels in women due to menstruation, pregnancy, perimenopause, or hormonal birth control methods.

• Cervicogenic Headache: caused by an underlying issue in the neck, with pain referred to the head. Can be accompanied by nausea/vomiting.

• Caffeine Headache: caused by the influence of caffeine on the brain – or withdrawal from it.

• Hypertension Headache: caused by extremely high blood pressure; this can indicate a medical emergency.

• Exertion Headache: occurs quickly after intense physical activity; it should resolve within minutes. 

• Ice Pick Headache: short, intermittent, stabbing pains in the head that last only a few seconds and can occur a few to several times daily. They come without warning. Usually benign, but if they always occur in the same spot, see your doctor.

• Thunderclap Headache: a severe, sudden headache that builds rapidly and reaches peak severity within a minute. While it can be benign, it may signify an underlying issue that is a medical emergency – seek immediate medical attention.

• Rebound Headache: due to medication overuse, specifically over-the-counter paracetamol, aspirin, ibuprofen, codeine, and naproxen.

• Sleep Apnoea Headache: caused by low levels of oxygen in the blood, this is estimated by researchers to affect 18% of people with obstructive sleep apnoea. It occurs on waking.

What About Migraine?

Migraine is a type of headache in a class all its own and is associated with the blood vessels of the head and neck. It affects one side of the head at a time, and episodes of intense, severe throbbing, pulsing pain last between 4 and 72 hours if untreated. They are also usually associated with light sensitivity, sound sensitivity, nausea, and vomiting.

One-third of migraine sufferers experience “classic” migraines which include “aura” before the headache begins: visual disturbance (blind spots, flashing lights, zig-zag lines), as well as possibly tingling or even numbness in one side of the face or one arm. Some even have difficulty speaking. Regular or long-term sufferers may recognise signs up to a day or two before (“prodrome”) which can include fatigue, high energy/productivity, frequent urination, excessive appetite, and more.

Since stroke symptoms are so similar to those of classic migraine, these symptoms are a medical emergency if they are new to you – if so, seek medical attention urgently. 

Common migraine triggers include dehydration, hormonal fluctuation (menstrual cycle, perimenopause, pregnancy), skipped meals, sleep disruption, certain foods, some smells, flashing lights, and sudden changes in barometric pressure.

The Link Between Sleep and Headaches

Waking with a headache is very common when sleep is of poor quality, insufficient, or too much. Both sleep deprivation and excessive sleep can trigger tension-type headaches and migraine attacks. These headaches are typically experienced as a dull, pressing or throbbing pain in the temples or forehead, usually felt on both sides of the head.

Some reasons for waking with a headache might include:

• Dehydration
• Sleep disturbances
• Bruxism
• Anxiety
• Obstructive sleep apnoea
• Alcohol/drugs
• Migraine

In some people, sleeping position can also contribute to headaches (especially if strain is put on the neck or if there are existing anatomical issues e.g. arthritis). These headaches are more likely to be felt in the temples, back of the head, and neck. 

What About Snoring?

Medical research studies, including by the American Academy of Neurology, have identified distinct links between snoring having chronic, daily headaches – and often one will wake with these. 

Regular snoring can cause:

• Irritability
• Daytime fatigue
• Concentration issues

The disruptions to sleep caused by snoring (and sleep disorders like sleep apnoea) prevent the body and brain from cycling properly through deep, restorative sleep stages. Moreover, breathing issues associated with snoring can deprive the body and brain from receiving adequate oxygen. This causes increased blood flow to the brain, raising pressure in the head, widening the blood vessels within the brain and, in turn, triggering headaches.

Additionally, repetitive contraction of the neck and head muscles due to snoring can also trigger tension headaches.

The result is waking feeling anything from mildly headachey to having a severe headache; this can linger throughout the day.

The issue can also occur in reverse: not only does habitual snoring cause headaches, but chronic headache pain can also disrupt sleep. Furthermore, some medicines used to treat pain can have sedative effects and may aggravate breathing issues associated with sleep disorders like sleep apnoea.

Tips for Relief

• Hydrate – drink plenty of water throughout the day (but not too close to bedtime).

• Avoid alcohol within a few hours of bedtime and always consume it in moderation.

• Stop smoking/vaping.

• Get regular exercise.

• Avoid using sedatives.

• Choose a comfortable pillow at a height and thickness that supports your neck.

• Maintain a healthy sleep schedule.

• Have an optical check to ensure your eyes are healthy and your vision is not strained.

• Avoid screen use before bedtime (and in bed)

• Use lavender oil – a few drops on your pillow or in an oil burner. Lavender not only promotes better sleep; it’s long been used to help alleviate migraine and headaches.

• Use SnoreMD anti-snoring mouthpiece. This not only helps prevent snoring, but it can also help reduce the effects of bruxism on the jaw and may help prevent headaches.

***WHEN TO SEE YOUR DOCTOR: If you are experiencing persistent, new, more frequent, or worsening headaches, or you have headaches alongside other symptoms, see your GP promptly. While the cause of most headaches is benign, they can occasionally be a sign of a more serious medical issue. This could be anything from high blood pressure to diet, obstructive sleep apnoea, neck injury or arthritis, bruxism, dehydration, ear-nose-throat issues, a bacterial or viral infection, anxiety, eye strain, hormone changes, stress, medications and, very rarely, more serious issues including stroke or a tumour. Whatever the cause, it’s crucial to get an accurate diagnosis to address the issue for your ongoing health and well-being.

***IMMEDIATE MEDICAL CARE is required if any of the following occur with a headache:

• Stiff neck
• Fever 
• Rash 
• Vomiting
• Confusion
• Slurred speech
• Visual loss
• Paralysis in any body part
• Loss of balance
• The “worst headache you’ve ever had”

Prevent Headaches – Sleep Better with SnoreMD

SnoreMD is a popular and effective snoring treatment in Australia. 

Australian-made and owned, SnoreMD is a snoring mouthguard that actively manages the root cause of snoring in most people. By gently moving the lower jaw forward by 1-10mm, it opens the airways of the mouth and throat to optimise breathing, prevent snoring, and improve the level of oxygen in the body during sleep. This can deliver a deeper, healthier sleep and lower the likelihood of waking with a headache.

Take a look at how SnoreMD works now. 

To improve your sleep, health, and well-being, buy SnoreMD today!