IS NAPPING A MIGRAINE TRIGGER OR TREATMENT? EXPERTS AND THE COMMUNITY WEIGH IN

Do Naps Help With Migraine Attacks?

I can recall my migraine attacks as a child: short but mighty. To combat them, I would nap and wake up with complete relief. As I’ve gotten older, migraine has changed, and this method doesn’t work. Nonetheless, my younger self was onto something, and it seems I’m not the only one.

“Many of my patients mention that taking a nap or sleeping can get rid of a migraine attack,” says Dr. Cohen.

So, how might naps help? According to Dr. Natbony, “For some people, napping during a migraine attack may shorten its duration or lessen its intensity by calming the overactive nervous system and promoting relaxation.” Given sleep’s aforementioned benefits, this makes sense.

Many folks in our community shared that napping can provide relief in varying degrees. 

A nap stops the attack. — Julia L.M. 

It usually helps me ... if not get rid of it, at least bring it down to a more tolerable level. — Tayla B. 

With the less severe ones, it can help the migraine and sometimes end them. — Jennifer M.

While a nap doesn’t do wonders for me as an adult, pairing one alongside acute measures helps, just like it does for these community members:

Imitrex, dark room, pressure on my head with an ice pack or a heavy memory foam pillow plus a nap often helps me when I have a migraine. — Rachel P.

I’ve told my neurologist that I take a Nurtec and a nap when a migraine hits. For some reason, my migraine meds seem to work better if I nap after I take them. — Michelle H. 

Not a trigger at all. Sleeping usually helps, and it sometimes seems to boost my meds. — Melissa C. 

If it’s not a bad migraine, sometimes just a short nap and an ice pack plus my medicine help. — Susan G.

Interestingly (but not surprisingly) some folks don’t necessarily use naps for relief but as a coping tool.

It's just much easier for me to sleep it off and not have to experience all the pain. — Jaime Ö.

Napping sometimes is a way to cope and get through one. Does not always work. — Ann M.S.C.

During the bad ones, I mostly nap because I'd go stir crazy if I stayed awake unable to do anything. — Jennifer M.

Take this scenario: You’re busy, stressed, and not sleeping. Eventually, the sleep deprivation catches up with you, and a migraine attack arrives, forcing you to rest silently in the dark. After a nap, you wake up feeling better.

In this case, migraine could be our body's "balancing mechanism" or way of resetting our routine by ensuring we get the rest we need after disrupted sleep. After all, routine and consistency are key for migraine management, and attacks can crop up when our daily habits are incongruent with optimal health.

Are Naps Bad for Migraine?

Migraine is highly individual, so the answer to this question isn’t so black-and-white. With that being said, napping could create some problems, both in the short and long term.

“This disruption in sleep-wake cycles can increase the likelihood of a migraine due to the brain's sensitivity to changes in routine,” says Natbony.

For many members of our community, napping and migraine certainly seem like oil and water.

A nap during the day will trigger a migraine for me. — Kelly D. 

Napping makes it worse. — Leslie K. 

Definite trigger unless I already have one. — Shelly Z.

“Napping can trigger migraine attacks in some people, especially if the nap disrupts the overall sleep pattern,” says Natbony. “Long naps or sleeping too late in the day can interfere with the body’s circadian rhythm and reduce sleep pressure, making it harder to fall asleep or stay asleep at night.”

With a night of poor sleep, your usual routine and migraine-friendly habits may be affected. Some of our community members can attest to this conundrum:

If a nap is too long and disrupts my sleep at night, I will often have a migraine the next day. It’s a continuous experiment, right? — Anne S.

I don't allow myself to nap because otherwise, I don't sleep at night. That being said, as exhausted as I am at night following an attack, I usually have trouble sleeping anyway. — Mary B.

The Nuance of Napping and Migraine

Despite the community responses and findings from the literature, a closer look may reveal another perspective between napping and migraine. For example, according to a Boston study, folks who napped at least once throughout the study period had 1.1 more headache days per month. But, are naps really to blame here?

If I yawn several times in a row, I know a migraine is coming. — Rachel P.

It's a prodrome sign for me if I need a nap. Not a trigger or a solution. — Laura M.

Excessive napping isn't so much a trigger for me but an indicator of a migraine. It helps though. — Krysta M.

Weird out-of-place naps or feeling tired have been a great clue for an oncoming migraine. When I do have them, lying down or napping is out of the question. Makes it hurt five times worse. — Maxwell D.

“Sleep disturbances, such as insufficient sleep, fragmented sleep, or irregular sleep schedules, can increase cortical excitability and promote the release of neuropeptides that trigger migraine attacks,” says Natbony.

The nuance of napping definitely isn’t lost on our community members, with many noting it could either trigger or treat an attack, depending on the circumstance.

Sometimes it helps, sometimes it doesn't do anything. — Maria S.

If I keep it under 20 minutes, I'm fine. Anything longer and my head kills me. — Bryan P.

Depends on the day. It has done both. — Pamela S.O.

It’s a very fine line for me. — Mary A.

Yet another thing to consider is that even if folks benefit from a nap, it may not be the best treatment. “The only issues with [napping] is difficulty falling asleep due to the headache pain, and the time taken away from their day because they need to go to sleep,” says Cohen. “An ideal treatment strategy for a migraine attack is one that doesn’t require taking a chunk [of time out of your day].”

With all that being said, navigating migraine can be tricky, and if it helps you, that’s great, but if you’re concerned, talk to your doctor.

As with all things related to migraine and disability, it’s important to avoid the blame game. Naps are a compensatory behavior to help folks cope with attacks. Finding a way to alleviate discomfort points to our resilience and dynamism, not an opportunity for self-blame should it trigger an attack.

Whether naps are the best method is up for debate, but, more importantly, highly variable. A helpful reminder from Cohen: “Triggers can vary widely from person to person.”

Finding the Balance: When and How to Nap for Migraine Relief

When it comes to napping, listening to your body is important, but be sure to leave room for structure. “Napping can significantly benefit individuals with migraine, especially when approached strategically,” says Natbony.

If you’re interested in testing out a nap for migraine relief — or if you already nap and want to maximize its benefits — here are some tips to consider.

Don’t Make It a Habit

“Ideally, naps should be occasional rather than a daily habit,” says Cohen. Natbony adds an important point: “Nap only when you genuinely feel fatigued or are in the early stages of a migraine attack. Avoid napping out of boredom or habit, as unnecessary naps can disrupt your overall sleep schedule.”

Be Mindful of the Length

You can either opt for a shorter 20- to 30-minute nap or a longer 90-minute nap. Natbony says a shorter nap “helps prevent entering deeper stages of sleep, which can cause grogginess or disrupt nighttime sleep.” If you want to avoid oversleeping, she suggests using an alarm. Alternatively, Cohen says, “If you’re not napping frequently and your nighttime sleep quality is good, my recommendation is to aim for a nap lasting around 90 minutes — about the length of one full sleep cycle.”

Aim for Early Afternoon

While the perfect time may vary depending on who you ask — Cohen says between 12 p.m. and 4 p.m., and Natbony suggests before 3 p.m. But one thing’s for certain: Don’t nap late in the day. “Avoid napping after 6 p.m., as it can disrupt your ability to fall asleep later at night,” says Cohen.

Create a Nap-Friendly Environment

Quiet, dark, and cool are Natbony’s suggestions.

Other Napping Considerations

If you find yourself frequently napping, it may point to an underlying issue. “Regular napping often indicates that your overall sleep quality at night may not be sufficient,” says Cohen.

Whether you have a sleep disorder or not, improving your sleep hygiene — the habits and behaviors that help promote good sleep — can go a long way. “Establishing a consistent, high-quality sleep routine is one of the most effective strategies to help prevent migraine attacks and reduce their intensity,” says Natbony.

Implementing lifestyle modifications may feel overwhelming, but try to remember SEEDS. This helpful acronym stands for sleep, exercise, eat, diary, and stress, and it’s a great way to approach the areas of migraine that need some extra TLC. Should lifestyle adjustments fall short, acute and preventive migraine treatments are available now more than ever.

Final Thoughts About Napping and Migraine

The impacts of napping vary for each person with migraine. Some folks find it helps, possibly due to sleep’s ability to calm the nervous system. Naps could also offer relief by providing much-needed rest, and attacks that are alleviated by a nap may point to an imbalance between sleep and wakefulness. Additionally, some folks prefer to nap after taking acute medications, while others use naps as a way to simply cope with pain.

Unfortunately, many people find naps to be a trigger, perhaps due to a disruption in the sleep cycle or general sleep pattern. It’s also important to note that naps (or sleepiness and urge to nap) may be a symptom of an attack, rather than a trigger.

Whichever way napping affects you, it’s crucial to listen to your body and do what’s best for yourself on any given day. Folks interested in napping here or there should avoid napping late in the day. Additionally, aim for either a 20- to 30-minute nap or a 90-minute nap, which is roughly the length of one sleep cycle.

Whether or not you nap, prioritize nighttime sleep and implement sleep-friendly habits. Migraine is different for each person, but understanding your unique triggers can go a long way in migraine prevention and management. If you’re struggling with sleep or have a sleep disorder, reach out to your doctor to create a treatment plan that works for you.