Sleep Deprivation: The Headache Trigger Explained

Sleep is an essential part of staying healthy. It helps the body repair itself so that the brain and body can function optimally when awake. However, a lack of sleep can cause a range of side effects, including headaches. Sleep deprivation can cause headaches due to the stress it puts on the body and the decrease in neural plasticity in the brain. When someone doesn't get enough sleep, the brain doesn't have enough time to rest and repair itself, leading to less-regulated neural pathways and, consequently, headaches.

Hypnic Headaches

The exact cause of hypnic headaches is unknown, but researchers believe it could involve the hypothalamus, the part of the brain responsible for a wide range of bodily functions, including sleep cycles. Hypnic headaches often occur during REM sleep, and some scientists think that an area of the brain responsible for processing pain may be activated by mistake during this time. Other researchers believe that hypnic headaches may be associated with the body's melatonin production and a disruption to the circadian rhythm.

The diagnosis of hypnic headaches involves ruling out other conditions, such as high blood pressure, brain tumours, depression, and other sleep disorders like sleep apnea. Your doctor will inquire about your symptoms and when they occur, and may order tests such as a polysomnogram (an overnight sleep study), an MRI, or CT scans of your brain.

Caffeine is considered the main form of treatment for hypnic headaches. Healthcare providers recommend drinking a cup of coffee containing caffeine before going to sleep. Caffeine pills or pain relievers containing caffeine can also be used, but regular use of these drugs can lead to medication overuse headaches. Another treatment option is the use of lithium carbonate, which has been shown to be effective in preventing hypnic headaches in about 1 out of 3 people. However, side effects are often a problem, especially in older people.

Migraines

The exact cause of migraines is unknown, but they are thought to be related to increased vasomotor reactivity and seizure changes in the central nervous system. There are two main theories about their pathogenesis: the vascular theory and the neuronal theory. The former suggests that migraines are caused by a dysfunction of the trigeminovascular system, which includes the brain, brain vessels, and trigeminal nerve. The latter implicates serotonin, a neurotransmitter that helps maintain the body's circadian rhythm, in the development of migraines.

There is a well-documented connection between migraines and sleep disturbances. People with migraines often experience insomnia, daytime sleepiness, sleep apnea, and parasomnia. Sleep problems can be both a trigger and a result of migraines, and the two conditions share common anatomical areas in the brain, such as the hypothalamus and the supraoptic nucleus.

Research has shown that both too little and too much sleep can trigger migraines. "Weekend migraines" are a common phenomenon, occurring when people sleep in on the weekends to make up for lost sleep during the week. Sleep deprivation has also been found to increase the severity and frequency of migraines.

To prevent migraines, it is important to get the right amount of sleep and maintain a healthy sleep routine. This includes sticking to a consistent sleep schedule, even on weekends, avoiding substances like alcohol, nicotine, and caffeine before bed, and creating a relaxing environment in the bedroom.

Tension Headaches

The hypothalamus, which is responsible for regulating body functions such as sleep-wake cycles, is believed to play a role in tension headaches. When problems with the hypothalamus cause sleep disturbances, it can lead to primary headache disorders, including tension headaches.

To prevent tension headaches caused by sleep deprivation, it is important to maintain a healthy sleep schedule by going to bed and waking up at the same time each day, avoiding caffeine and electronic devices before bed, and ensuring the bedroom is dark, quiet, and comfortable.

Sleep Bruxism

There are two possible mechanisms for the connection between sleep bruxism and morning headaches. Firstly, sleep bruxism must be considered in the context of other sleep disorders, such as sleep apnea. Morning headaches are often caused by "hypoxia" or decreased oxygen, so a morning headache with sleep bruxism might indicate the presence of sleep apnea. Secondly, a morning bruxism headache could be secondary to fatigue and muscle soreness from the constant jaw muscle contraction throughout the night. Once a person wakes up and the bruxism stops, the jaw slowly relaxes and the headache subsides.

The scientific literature supports a statistical association between bruxism and tension-type headaches, according to the International Headache Society. Bruxism fatigues the “masticatory muscles” (the eating muscles), leading to soreness from the microtrauma of overactivation. It is precisely in this region that tension-type headaches typically occur.

There is also a well-established association between migraine headaches and teeth grinding. This is a puzzling finding because the immediate cause of migraines is the dilation of the arteries deep in the brain. However, when the trigeminal nerve sends pain signals from the TMJ to the brain, it triggers a chemical cascade that results in the onset of a migraine.

If you are experiencing bruxism headaches, there are some simple home measures you can take to relieve the jaw strain from bruxism. These include jaw rest, hot/cold therapy, and oral splint therapy.

Sleep Disorders

Sleep is an essential part of staying healthy. It helps the body repair itself so that the brain and body can function optimally when awake. A good night's sleep can also help keep headaches at bay. However, a lack of sleep can trigger headaches, including migraine and tension headaches.

Migraine Headaches

Migraines can cause significant and sometimes disabling pain, usually on just one side of the head. They can last from hours to days and are often accompanied by nausea, weakness, and sensitivity to light and sound. Research has established a solid relationship between sleeping problems and migraines. Sleep deprivation has been shown to increase the risk, severity, and frequency of migraines.

Tension Headaches

Tension headaches tend to cause mild to moderate pain across the top, sides, and back of the head, and are not usually worsened by light or sound. A 2018 review closely links a lack of sleep to tension headaches, and there is growing evidence that a lack of sleep can reduce the body's pain threshold.

Hypnic Headaches

Hypnic headaches are a rare type of headache that occurs during sleep and wakes the person up. They are considered a primary headache disorder, meaning they are not caused by an underlying condition. They are also sometimes called "alarm clock headaches" because they tend to occur at the same time every night, typically in the middle of the night, and can last from 15 minutes to four hours. Hypnic headaches can affect one or both sides of the head and can range from mild to severe pain.

Treatment and Prevention

If you get a tension or migraine headache from a lack of sleep, seeking treatment right away can help reduce its duration and severity. Both over-the-counter and prescription medications can help reduce discomfort. Maintaining a healthy sleep schedule is one of the easiest ways to prevent headaches. This includes sticking to a sleep schedule, even on weekends, avoiding stimulating substances like alcohol, nicotine, and caffeine before bed, and creating a comfortable and optimal sleep environment.

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