Apr
What is the best sleeping position for migraines?
The best sleeping position for migraine is lying on your back with a supportive pillow that maintains the natural curve of the neck. This position keeps the spine in neutral alignment and reduces tension in the neck and shoulder muscles, minimising migraine triggers. Side sleeping is also suitable, provided the head is well supported and the spine remains straight.
Which sleeping position helps best against migraine attacks?
Sleeping on your back is the most effective sleeping position for migraine patients, as this position keeps the spine in natural alignment. This posture prevents unnecessary tension in the neck muscles and promotes optimal blood circulation to the head, which is important for preventing migraine headaches.
Side sleeping can also be suitable, especially if you place a pillow between your knees to maintain hip and back alignment. With this position, it is crucial that your head is not too high or too low, so that the cervical vertebrae remain in a straight line with the rest of the spine.
Stomach sleeping is strongly discouraged for migraine patients. This position forces you to turn your head to one side, creating tension in the neck muscles and potentially restricting blood supply to the head. This can act as an important migraine trigger and increase the likelihood of attacks.
Why can incorrect sleeping position cause migraine?
An incorrect sleeping position creates tension in the neck and shoulder muscles, which can directly lead to migraine attacks. The muscles at the back of the neck are closely connected to the scalp and can cause headaches when they are tensed for prolonged periods during sleep.
Stomach sleeping is particularly problematic because it forces the neck into an unnatural rotation for hours. This posture strains the upper cervical vertebrae and can restrict blood circulation to the head. For people who are sensitive to certain types of migraine, this can become a regular trigger.
Incorrect pillow height with any sleeping position can also cause problems. A pillow that is too high bends the neck forward, while a pillow that is too low allows the neck to sag. Both situations create muscle imbalance that can result in morning headaches and an increased chance of migraine attacks during the day.
How do you choose the right pillow for migraine?
The right pillow supports the natural curve of your neck without forcing it into an unnatural position. For back sleepers, a medium-height pillow is ideal that lightly supports the neck. For side sleepers, a higher, firmer pillow is needed to fill the space between shoulder and head.
Memory foam pillows adapt to the shape of your head and neck, providing consistent support throughout the night. Latex pillows offer similar benefits, with slightly more bounce. Avoid pillows that are too soft and provide little support or pillows that are too firm and create pressure points.
The height of your pillow is crucial for migraine prevention. Test this by lying on your side: your ear, shoulder and hip should be in one straight line. For back sleepers, the pillow must support the natural curve of the neck without pushing the head too far forward.
What are the best sleep tips to prevent migraine?
Consistent sleep times are essential for migraine prevention. Go to bed at the same time every evening and get up at the same time, even at weekends. Irregular sleep patterns can act as important migraine triggers and increase the chance of attacks.
Create a bedroom that supports migraine prevention:
- Keep the temperature between 16 and 19°C for optimal sleep quality
- Use blackout curtains to minimise light stimuli
- Avoid screens at least one hour before sleeping
- Ensure good ventilation and fresh air
- Use a white noise machine if you are sensitive to sounds
Develop a relaxing evening routine that reduces stress. Stress is a known trigger for migraine, so techniques such as light stretching, breathing exercises or meditation can help. Avoid caffeine after 2:00 PM and heavy meals within three hours before sleeping.
How Ruggensteun helps with migraine and sleep problems
Chiropractic treatment can significantly reduce migraine by correctly aligning the spine and reducing tension in the neck and shoulder muscles. At Ruggensteun we use specialised techniques that are specifically aimed at addressing migraine at its source.
Our approach for migraine and sleep problems includes:
- Y-strap treatments for spinal decompression and relief of neck tension
- CFR techniques (Cranial Facial Release) that can reduce pressure in the head
- Targeted adjustments of the upper cervical vertebrae, which are often involved in migraine
- Advice on optimal sleeping position and pillow choice, tailored to your specific situation
- Treatment of underlying tension that can cause aura spots and other migraine symptoms
By bringing the spine into proper alignment, we improve communication between the nervous system and the body. This can not only reduce migraine attacks, but also improve sleep quality. Many patients experience better sleep and less frequently occurring migraine after just a few treatments.
Would you like to know more about how we can help you with migraine treatment? Contact us for a personal consultation, or visit our practice in Eindhoven or Valkenswaard for a comprehensive evaluation of your situation.
Frequently Asked Questions
How long does it take before a new sleeping position has an effect on my migraine?
It can take 2-4 weeks before your body gets used to a new sleeping position and you experience the full benefits. Some people notice improvement after just a few nights, but give yourself time to adjust. Start gradually by sleeping in the new position for an hour first before switching completely.
What can I do if I cannot sleep on my back due to sleep apnoea or other problems?
Side sleeping is an excellent alternative. Use a firm pillow that supports your head well and place a pillow between your knees to keep your spine straight. Preferably choose your left side, as this promotes the best blood circulation. Avoid stomach sleeping in all cases.
My migraine gets worse when I change my pillow - what am I doing wrong?
A sudden change of pillow can temporarily cause more tension. Introduce a new pillow gradually by placing it under your existing pillow first, for example. Also test whether the height is correct: your neck should not be bent or overstretched. When in doubt, you can seek professional advice about the correct pillow height for your anatomy.
Can an incorrect mattress also cause migraine, and if so, what characteristics should I look for?
Yes, a mattress that is too soft or too hard can cause indirect migraine through poor spinal alignment. Look for a medium-firm mattress that supports your body evenly. Memory foam or latex mattresses are often suitable because they adapt to your body shape while providing sufficient support.
I often wake up with headaches despite the correct sleeping position - what else could be wrong?
Besides sleeping position, factors such as teeth grinding (bruxism), sleep apnoea, or a bedroom that is too warm can cause morning headaches. Dehydration or low blood sugar can also play a role. Keep a sleep diary to discover patterns and consider consulting a specialist if the problem persists.
How do I know if my neck pain is related to migraine or another problem?
Migraine-related neck pain is often accompanied by other symptoms such as sensitivity to light or sound, nausea, or one-sided headache. The pain usually starts at the back of the head and radiates to the temples. If neck pain occurs mainly with movement without headache, it may be a purely musculoskeletal problem that requires chiropractic treatment.
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