If you suffer from frequent headaches, or you often wake up in the morning with a headache, your sleep might be the cause.
Sleep and headache are closely associated. Poor quality sleep, insufficient sleep, and too much sleep, as well as snoring, can directly cause or contribute to headaches.
It’s important to understand how and why this happens, as you can only live your best life if you are healthy and feel well. Sleep plays a major role in this.
Headache in NZ
- Almost 52% of New Zealanders have headaches on up to 7 days per month.
- Migraine disease affects more than 753,000 New Zealanders; overall prevalence is 16% of the adult population, with females almost twice as likely to suffer as males.
- 71% of migraineurs (sufferers of migraine) have a family history of migraine.
- Migraine in NZ has a similar disability impact as major depressive disorder, only exceeded by low back pain and anxiety.
- Migraine impacts negatively on both paid and household work for all migraineurs.
(Sources: Migraine Foundation Aotearoa New Zealand, Medical Research Paper)
About Headache
Headache is a common health-related condition, and almost everyone will experience a headache at some time during their life. It can affect people of any age, including children, but is most prevalent in adults between the ages of 25-44.
“Chronic headache” is defined as having at least 15 headaches per month. “Occasional headache” is having between 2 to around 100 headaches per year.
Headache results from the irritation or inflammation of:
- Muscles/skin of the head
- Muscle attachments to the back of the head/top of the neck
- Nerves of the head and neck
- Blood vessels (especially arteries) to and within the brain
- Facial sinuses
- Temporomandibular (jaw) joints
- Membranes of the ear, nose, and throat
- Referred pain from the muscles and nerves of the neck and shoulders.
There are different types of headaches, with varying causes, and headaches often have more than one contributing factor. Triggers may include:
- Dehydration
- Stress
- Muscle tension
- Incorrect posture
- Diet
- Lack of exercise
- Alcohol consumption
- Bruxism (teeth grinding)
- Some medicines
- Infections/illnesses
- Arthritis
- Injury
- Eye strain
- Noise
There are several other possible causes of headaches. The concern that headaches could be a symptom of very serious conditions such as stroke or brain tumours can be alarming, but it’s important to understand that these are relatively only very rarely the cause of a headache.
Headache Types
- Tension Headache is the most common type of headache people experience. Dull and achy, and anything from very mild to strong, it usually feels like a tight band of pressure around the head, often combined with tightness in the neck, jaw, and head muscles. Tension headaches can be caused by stress (emotional or physical), poor posture, misalignment of the neck/spine, or overly tight muscles of the upper back, neck, and shoulders.
- Migraine: see below.
- Cluster Headaches occur in “clusters” of 15-minute to 3-hour episodes. The severe pain occurs behind or around one eye at a time and may cover one side of the face. The piercing/burning pain can be accompanied by nasal congestion, swelling and flushing of that side of the face, and eye tearing. Men experience these headaches more than women do.
- Cervicogenic Headaches are caused by an underlying issue in the neck. Pain can be severe, builds from the top of the neck, and refers to the side and top of the head, down into the shoulder, and even potentially behind one eye. Nausea and vomiting can also occur.
- Allergy/Sinus Headaches are caused by seasonal allergies (e.g. Hay Fever) or sinus infections. Pain is often felt in the face, ears, and/or temples.
- Hormonal Headaches are also known as “menstrual migraines” (though most are not migraines at all). They are usually cyclic and driven by fluctuations in oestrogen levels associated with:
- menstruation
- hormonal birth control pills, rings, IUDs, and implant
- pregnancy
- perimenopause.
- Ice Pick Headaches are short-lived, intermittent stabbing pains in the head. They last only a few seconds at a time and can occur up to several times daily. They hit suddenly and without warning and the pain can “stop you in your tracks” for a moment. They are not well understood but are usually benign. If, however, they always occur in the same spot or happen a lot, see your doctor.
- Caffeine Headache is a result of caffeine consumption – both having too much caffeine or withdrawal from it. Interestingly, caffeine can also be an effective headache remedy in some people.
- Hypertension Headache is caused by extremely high blood pressure. Most cases of hypertension have no symptoms; a headache caused by high blood pressure is potentially a medical emergency.
- Exertion Headaches happen quickly after intense physical activity. As fast as they come on, they should also resolve quite soon.
- Dehydration Headaches arise when you don’t drink enough water. They are often paired with a dry mouth, thirst, dark urine, and fatigue. Pain may be mild or severe; pulsing, dull, throbbing, pounding, or stabbing; and in any part of the head. Pain can be worse when you move your head or bend over. Drinking plenty of water and resting should bring relief.
- Thunderclap Headache is severe, sudden, and builds rapidly to peak severity within a minute. It can be an alarm bell of a serious underlying issue and a medical emergency (but don’t panic, as some are benign), so seek immediate medical attention.
- Rebound Headaches are the result of overusing medications including over-the-counter paracetamol, aspirin, ibuprofen, codeine, and naproxen.
- Sleep Apnea Headaches are a direct result of obstructive sleep apnea and are caused by low levels of oxygen in the blood. Almost 20% of people with obstructive sleep apnea experience these headaches when they wake in the morning.
Migraine
Migraine is a specific type of headache associated with changes in the blood vessels of the head and neck. Migraine pain can be very intense and severe, and throbbing, pulsing pain affects one side of the head during an attack. Untreated, pain lasts between 4 and 72 hours. Symptoms during an attack often include light sensitivity, nausea, and vomiting.
One-third of migraineurs experience “classic” migraines. These include an unsettling “aura” before the headache pain begins: visual disturbances (blind spots, zig-zag lines, flashing lights), tingling or numbness in one side of the face, the tongue, or one arm. Some people even have difficulty speaking. People who have had migraines for a long time or regularly may come to recognise certain warning signs up to a day or two before (“prodrome”); these can include fatigue, high energy/productivity, moodiness, frequent urination, excessive appetite, and others.
Stroke symptoms can be very similar to those of classic migraine. If these symptoms are new to you, or worse/different than they’ve ever been, seek medical attention urgently.
Migraine triggers include:
- Dehydration
- Skipped meals
- Disrupted sleep
- Female hormones (menstrual cycle, perimenopause, pregnancy)
- Some foods,
- Some odours
- Flashing/fluorescent/strobing lights
- Sun glare off a metallic surface
- Sudden changes in barometric pressure.
How are Sleep and Headaches Linked?
Sleep deprivation and excessive sleep can both trigger tension headaches and migraine attacks.
Some reasons for waking with a headache might include:
- Dehydration
- Disturbed sleep
- Snoring
- Bruxism (teeth clenching/grinding)
- Anxiety
- Obstructive sleep apnea
- Alcohol/drug use
- Migraine (which can wake a person up from sleep)
Poor sleeping position can also cause headaches that are felt most in the temples, the back of the head, and the neck.
What Part Does Snoring Play?
Medical research by the American Academy of Neurology has identified specific links between snoring and experiencing chronic, daily headaches.
Regular snoring can cause:
- Daytime fatigue
- Irritability
- Issues with focus and memory
Snoring and sleep disorders like sleep apnea disrupts sleep and prevent the body and brain from achieving the deepest, most restful sleep. Breathing issues associated with snoring and sleep apnea also deprive the body and brain of receiving adequate oxygen to function properly. The body responds by increasing blood flow to the brain; this raises pressure in the head, the blood vessels in the brain widen, and a headache is the result.
Not only does snoring cause headaches, but the pain of a headache can also disrupt sleep. Additionally, some medicines that are used to treat pain can have sedative effects. This can worsen the breathing issues associated with snoring and sleep apnea.
Help Yourself!
- Drink plenty of water throughout the day.
- Consume alcohol in moderation and avoid drinking within a few hours of bedtime.
- Stop smoking/vaping and avoid sedative use.
- Get regular exercise.
- Focus on improving your posture during the day.
- Choose a comfortable pillow that supports your neck.
- Maintain a healthy sleep schedule and optimise your bedroom for sleep.
- See your local optometrist to make sure your eyes are healthy and not straining to see, read, work, or watch TV.
- Avoid screen use (phones, gaming, etc) before bedtime and in bed.
- Sprinkle a few drops of lavender oil on your pillow. Lavender promotes better sleep and is an aromatherapy approach to help alleviate migraine and headache pain.
- Use ApneaRx snoring mouthpiece to prevent snoring and reduce the painful effects of bruxism on the jaw. This may help prevent jaw-related headaches.
***IMPORTANT: If headaches are new, different for you, persistent, more frequent, or worsening, or you have other symptoms with headache, see your GP promptly. Most headaches are benign, but they can occasionally signify a medical issue that needs to be treated. These possibilities include high blood pressure, stress, food intolerance, neck arthritis or injury, obstructive sleep apnea, bruxism, eye strain, ear-nose-throat disorders, anxiety, bacterial or viral infection, hormone imbalance, and medications. Very rarely, the cause could be much more serious (e.g. stroke or a tumour). It’s essential to get an accurate diagnosis and address medical conditions promptly.
***IMMEDIATE MEDICAL ATTENTION is required if any of the following occurs with a headache:
- Fever
- Stiff neck
- Rash
- Vomiting
- Slurred speech
- Confusion
- Vision loss/double vision
- Loss of balance
- Paralysis of any body part (including one side of the face)
- The “worst headache you’ve ever had”
Prevent Headaches – Improve Sleep with ApneaRx
A popular and effective NZ sleeping mouthguard, ApneaRx functionally improves the resting position of the lower jaw during sleep to manage the main cause of snoring in most people.
It gently moves the lower jaw forward by 1-10mm. This opens the airways of the mouth and throat, optimises breathing, and prevents snoring. In turn, this improves the level of oxygen available in the body and brain during sleep. The likelihood of waking with a sleep-associated headache diminishes markedly in snorers and people with sleep apnea. ApneaRx has been clinically tested to treat some of the symptoms of mild to moderate sleep apnea and it may help users achieve a healthier, deeper night’s sleep.
