Reducing headaches while sleeping is essential, and it all starts with the right posture. According to Dr. Pham Ngoc Danh Khoa, a neurologist at Tam Anh General Hospital, the position you adopt during sleep can significantly impact headaches related to nerves, muscles or spinal issues.
Sleeping on your side or back is recommended as it stabilizes the spine and maintains a healthy posture. Placing a pillow at the right height to support your head and align your spine is also important, especially if you are prone to headaches. It’s crucial to avoid positions that put pressure on the neck or nerves as they can lead to discomfort in the morning.
Choosing a pillow that fits the shape of your head and neck is also vital in maintaining a straight spine throughout the night. Opt for a pillow of moderate size to avoid increasing pressure on the neck. If you share a bed with someone else, it’s best to choose a position that will be comfortable for both parties.
Avoiding lying prone is recommended for those who suffer from headaches and sleep discomfort, especially if they have spinal issues. Maintaining a natural curve in the spine while sleeping helps reduce pain. Patients should experiment with different sleeping positions to find what works best for them and listen to their body’s feedback.
Other tips such as practicing yoga, getting a relaxing massage, adopting a bedtime routine that includes turning off electronics, avoiding caffeine and alcohol, and avoiding heavy meals before sleep can also help reduce headaches. Natural remedies like blueberry and ginkgo biloba extracts can improve blood flow to the brain and reduce headaches as well.
If headaches persist during sleep or upon waking up despite making adjustments to your sleeping habits, seek medical advice for proper assessment and treatment plan from a doctor who can identify underlying issues causing these headaches.
In conclusion, small adjustments in sleeping habits combined with seeking professional advice can significantly improve quality of sleep and reduce headaches while maintaining good health overall.
