How Insomnia Can Increase Migraine Frequency and What to Do About It
Let me tell you, I used to think my migraines had a mind of their own—until I started paying attention to my sleep. Or rather, my lack of it. You wouldn’t believe how many nights I tossed and turned, only to wake up feeling like a freight train had run through my skull. If you’re dealing with both insomnia and migraines, you’re not imagining the connection. There’s solid science behind the idea that poor sleep can crank up the frequency and intensity of migraine attacks. Let’s break this down like real people—not a textbook.
What Happens When You Don’t Sleep Right?
Sleep isn’t just rest. It’s repair. During those deep stages of shut-eye, your brain resets—it clears out metabolic waste, regulates hormones, and calms neural activity. Miss out on quality sleep, and your nervous system goes haywire. That’s when migraines strike harder, more often, and with fewer warning signs.
Insomnia and Your Brain’s Pain Center
Chronic insomnia keeps your brain stuck in “high alert” mode. This stimulates areas like the thalamus and hypothalamus, which also happen to play a role in migraine pathways. In other words, sleep deprivation doesn’t just make you tired—it rewires how you process pain. No wonder those throbbing temples show up after a sleepless night.
Interruptions, Not Just Total Hours
It’s not always about how long you sleep—it’s how well you sleep. I remember tracking my sleep for a few weeks using an app, and even on nights where I got “enough” sleep, I felt like garbage. Turned out I was waking up dozens of times without even realizing it. Fragmented sleep can be just as harmful as no sleep at all.
- Increased stress hormone (cortisol)
- Reduced serotonin (hello, mood swings and migraines)
- More inflammation throughout the body
Why Sleep Disorders Are Common in Migraine Sufferers
It’s a two-way street—migraines mess with sleep, and poor sleep worsens migraines. A study from ncbi.nlm.nih.gov even found that people with chronic migraines were more likely to have insomnia than the general population. It’s a vicious cycle that’s tough to break without intentional effort.
The Vicious Cycle: Can’t Sleep, Get a Migraine. Get a Migraine, Can’t Sleep.
When a migraine hits at night, your sleep suffers. When your sleep suffers, you’re more likely to wake up with a migraine. It’s not just theoretical—it’s real. And if you’ve ever laid in the dark, gripping your head while watching the hours crawl by, you know the reality of this loop.
Hormones, Light Exposure, and Overstimulation
Artificial light (especially blue light) is a double-whammy. It messes with melatonin production and can trigger migraines in people who are sensitive. I started using blue-light glasses around 8 PM and noticed fewer nighttime headaches—and surprise, better sleep too.
How Insomnia Influences Migraine Frequency
It’s not just anecdotal. Insomnia has been shown to increase the number of migraine days per month, especially for people who already have episodic migraines. Those occasional headaches can turn into chronic migraines over time if sleep isn’t addressed.
Hyperexcitability of the Brain
Lack of sleep heightens cortical excitability—basically, your brain’s reaction to stimuli is dialed up to 11. Lights, sounds, smells, even motion can suddenly feel overwhelming. This sensory overload is a common precursor to migraine attacks.
Reduced Pain Threshold
There’s also the issue of lowered pain tolerance. When you’re sleep-deprived, the brain becomes less effective at suppressing pain signals. That tiny throbbing that wouldn’t usually bother you? It now feels like a sledgehammer behind your eye.
Insomnia + Triggers = Migraine Storm
Insomnia doesn’t usually act alone—it joins forces with your other migraine triggers. Think stress, dehydration, missed meals, hormonal shifts. Add sleeplessness to the mix, and you’ve got a perfect migraine storm. According to sleepfoundation.org, people who manage their sleep hygiene report fewer and less severe headaches overall.
- Keep a consistent sleep schedule—even on weekends
- Limit caffeine after 2 PM
- Wind down with calming activities (no doomscrolling!)
- Use blackout curtains or a sleep mask
- Try magnesium supplements (cleared with your doc first)
For more detail on how to recognize and manage personal triggers, you might want to explore our guide on migraine triggers. Understanding your own body’s warning signs can make a massive difference.
Tracking Your Sleep and Migraines
I didn’t get serious about fixing my sleep until I started keeping a migraine and sleep diary. Seeing the patterns laid out in front of me was a game changer. There’s a great walkthrough on how to get started in our migraine diary guide.
If your insomnia persists and migraines are becoming chronic, a visit to a neurologist might be worth considering. Here’s what to expect: neurologist for migraine.
For a deeper dive into the overall prevention game plan, check out our migraine prevention pillar. It’s packed with insights and real-world advice. And don’t miss our main hub on all things migraine: Migraines and Headaches.
When to Get Help: Insomnia and Migraine Aren’t Just “Annoying”
If you’re stuck in the insomnia–migraine loop, don’t let anyone downplay it. This isn’t just being “a light sleeper” or having the “occasional headache.” Persistent lack of sleep coupled with frequent migraines is a legitimate medical issue that can mess with your mood, productivity, and overall quality of life. I tried to power through for way too long, thinking it’d pass. Spoiler: it didn’t—until I asked for help.
A migraine specialist or sleep doctor can dig deeper into what’s behind your patterns. They might suggest a sleep study, adjust your treatment plan, or refer you for behavioral therapy. If you haven’t yet explored the differences in how migraines are diagnosed, our diagnosis guide breaks it down clearly.
Signs It’s Time to Call a Specialist
- Headaches are happening more than 8–10 times per month
- You wake up with a migraine multiple times per week
- You’re relying on OTC meds just to get through the day
- Sleep is fragmented, and you wake up unrefreshed even after 7+ hours
- Daytime fatigue is off the charts
Those aren’t just minor inconveniences—they’re red flags that need attention.
Cognitive Behavioral Therapy for Insomnia (CBT-I)
When I first heard about CBT-I, I honestly thought it sounded like more effort than it was worth. But after trying it for six weeks, I was kicking myself for not starting sooner. CBT-I is the gold standard for treating chronic insomnia, and research shows it’s effective for people with migraines, too. It focuses on retraining your brain to associate the bed with actual sleep—not frustration, anxiety, or scrolling endlessly.
It involves:
- Limiting time spent in bed awake (called “sleep restriction”)
- Eliminating naps, screens, and clocks from your bedroom
- Learning relaxation techniques and stress reduction
Interested in trying it? We’ve got a solid write-up here: CBT for migraines.
Natural Sleep Aids and Supplements: Do They Work?
Not all sleep remedies come in a prescription bottle. I’ve tried several over the years—some worked, others… not so much. Magnesium, especially in glycinate form, helped me unwind without feeling groggy the next day. I also noticed fewer headaches when I added magnesium into my nightly routine.
Other helpful options that may ease both sleep issues and migraines:
- Vitamin B2 (Riboflavin) – helpful for migraine prevention
- Melatonin – improves sleep onset in some people
- Herbs like valerian, passionflower, and chamomile
It’s best to speak with your doctor or a licensed nutritionist before adding anything new to your routine. For more tailored options, check out how a nutritionist can create migraine-safe sleep diet plans.
Tech Tools to Track and Improve Your Sleep
Data doesn’t lie. Using a sleep tracker—like a smartwatch or migraine app—opened my eyes to what was really happening during the night. Turns out I had zero deep sleep for several nights straight. Once I made adjustments like earlier dinners and cooler bedroom temps, things slowly improved.
If you’re new to this, start simple. Look into migraine tracking apps that also sync with your sleep data. Or check out our hands-on reviews of top migraine relief devices that can support better rest.
Small Lifestyle Habits That Add Up
Let’s not underestimate the power of boring, consistent habits. I know—changing lifestyle stuff can feel like a hassle. But even a few tweaks can ease both insomnia and migraine frequency.
- Same bedtime and wake time (yes, even weekends)
- Cut off screens 1 hour before bed
- Light stretching, yoga, or meditation at night
- Yoga for migraine relief—bonus: it helps with stress too
Also, rethinking your bedroom setup helps. I swapped out my pillow for a migraine-safe one (our guide on migraine pillows helped me pick it). I also started using blackout curtains and white noise—game changers.
Giving Yourself a Break
Here’s the truth most people won’t say: it’s not your fault. You’re not lazy or weak because you can’t “just sleep better.” Migraine and insomnia are both complex, frustrating conditions that feed off each other. Be patient with yourself. Progress takes time, and every small shift matters. I still have rough nights, but I have more good ones than I used to—and that alone is huge.
If insomnia and migraines have taken over your routine, remember—you’re not alone. Explore more practical approaches to managing migraine with our comprehensive guide, and revisit our main migraine hub here: Migraines and Headaches.
Bianca Nala is a compassionate Nurse Practitioner with a strong background in primary and respiratory care. As a health writer for Healthusias.com, she combines her clinical expertise with a talent for clear, relatable storytelling to help readers better understand their health. Bianca focuses on topics like asthma, COPD, chronic cough, and overall lung health, aiming to simplify complex medical topics without losing accuracy. Whether she’s treating patients or writing articles, Bianca is driven by a single goal: making quality healthcare knowledge accessible to everyone.
