Table of ContentsView AllTable of ContentsHeadaches and Lack of SleepHeadache TypesRequirementsTreatmentPreventionFAQ
Table of ContentsView All
View All
Table of Contents
Headaches and Lack of Sleep
Headache Types
Requirements
Treatment
Prevention
FAQ
Sleep is essentialfor your health and well-being, and too little can cause a number of health issues includingheadaches. Why you can get a headache from lack of sleep is not fully understood, but it’s clear that there is a connection between pain in your head, face, or upper neck andfatigue.
Since sleep deprivation prevents the body from repairing and restoring itself, your immune, circulatory, and hormonal systems are affected when you get too little shut-eye. This disruption may be part of the reason for your headache.
This article provides an overview of the link between headaches and lack of sleep and offers tips on potential treatment options.
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The Link Between Headaches and Lack of Sleep
While research shows a link between certain types of headaches and not getting enough sleep, this relationship is complex and not fully understood. However, these types of headaches likely stem from a disruption in the balance between sleep and wakefulness in the body.
Changes that throw off yoursleep-wake pattern(circadianrhythms) can lead to headaches, such as:
Lack of sleep can lead to adverse health effects and can make it more difficult for various functions in the body to restore properly.
How Much Sleep Adults Need on Average to Be Rested
Mechanisms involved in the sleep cycle regulation are thought to play a role in headaches, including:
The hypothalamus is in charge ofhomeostasis, the regulation or balance of body functions such as body temperature, hunger, heart rate, and sleep-wake cycles. Research shows that when problems with the hypothalamus cause sleep disturbances, it can lead to primary headaches disorders, including migraines and tension headaches.
Some people are more likely to experience headaches due to a lack of sleep. This can include those who suffer from chronic migraine, people who routinely sleep less than the recommended amount, and people who experience chronicstress.
Types of Sleep Deprivation Headaches
Several different types of headaches are linked to lack of sleep or sleep disturbances, includingmigraines,tension headaches,cluster headaches, andhypnic headaches.
Migraines
A migraine is not just a “bad headache.” It’s aspecific type of headachethat’s considered to be a neurological condition because of how it affects thebrain.
Chronic migraines severely impact daily life and functioning,causing symptomslike:
Researchers are still studying the complex relationship between migraines and sleep. Current research shows that:
The Link Between Migraines and Sleep Issues
Tension Headaches
This common type of headache is generally described as a dull tightening or pressure on both sides of the head. Tension headaches may start at the forehead and circle around to the back of the head.
Studies have found that a lack of sleep can triggertension headaches. Experts think that the hypothalamus (part of the brain that helps control and regulate hormones) likely plays a role, in addition to brain signals that may reduce the body’s pain threshold and prompt a tension headache.
Other research notes that a cycle of napping after an episode of insomnia can continually trigger a tension headache the following day.
Cluster Headaches and Hypnic Headaches
Rarerheadaches that tend to happen at nightare also connected to a lack of sleep, such as:
How to Get Rid of a Cluster Headache
Physical Effects of Sleep Deprivation on the Human Body
How Much Sleep Do You Need?
Factors That Affect Sleep NeedsThe amount of sleep you need depends on several factors, including yourage, lifestyle, health, genetics, and whether you’ve been getting enough sleep recently. Experts generally recommend sleep guidelines close to the following:Infants(3–11 months): 12–16 hoursToddlers(12–35 months): 11–14 hoursPreschoolers(3–6 years): 10–13 hoursSchool-age children(6–10 years): nine to 12 hoursAdolescents(11–18 years): eight to 10 hoursAdults(18–64 years): Seven to nine hoursElderly adults(65 and older): Seven to eight hours
Factors That Affect Sleep Needs
The amount of sleep you need depends on several factors, including yourage, lifestyle, health, genetics, and whether you’ve been getting enough sleep recently. Experts generally recommend sleep guidelines close to the following:Infants(3–11 months): 12–16 hoursToddlers(12–35 months): 11–14 hoursPreschoolers(3–6 years): 10–13 hoursSchool-age children(6–10 years): nine to 12 hoursAdolescents(11–18 years): eight to 10 hoursAdults(18–64 years): Seven to nine hoursElderly adults(65 and older): Seven to eight hours
The amount of sleep you need depends on several factors, including yourage, lifestyle, health, genetics, and whether you’ve been getting enough sleep recently. Experts generally recommend sleep guidelines close to the following:
Treatment options for headaches related to a lack of sleep will depend on the underlying cause.
Before creating a treatment plan, a healthcare provider may ask you to consider keeping a headache and sleep journal to record:
In addition to speaking with you about getting enough quality sleep, if it’s determined you’re suffering from migraine or tension headaches, your healthcare provider may also recommend more specific treatments. These options may include:
When to See a Healthcare ProviderAn occasional headache due to a lack of sleep is usually not a cause for alarm. But there are certain situations in whichheadaches can signal a serious conditionor potentially life-threatening issue. See a healthcare provider if you notice your usual headache pattern changing, becoming more frequent, or interfering with daily activities.Seek medical attention right away if your headache:Is unusually severe or starts suddenlyOccurs after a blow or injury to the headOccurs with stiff neck,seizures, fainting, confusion, weakness, or numbnessStarts or changesduring pregnancy
When to See a Healthcare Provider
An occasional headache due to a lack of sleep is usually not a cause for alarm. But there are certain situations in whichheadaches can signal a serious conditionor potentially life-threatening issue. See a healthcare provider if you notice your usual headache pattern changing, becoming more frequent, or interfering with daily activities.Seek medical attention right away if your headache:Is unusually severe or starts suddenlyOccurs after a blow or injury to the headOccurs with stiff neck,seizures, fainting, confusion, weakness, or numbnessStarts or changesduring pregnancy
An occasional headache due to a lack of sleep is usually not a cause for alarm. But there are certain situations in whichheadaches can signal a serious conditionor potentially life-threatening issue. See a healthcare provider if you notice your usual headache pattern changing, becoming more frequent, or interfering with daily activities.
Seek medical attention right away if your headache:
To help prevent headaches due to a lack of sleep, your healthcare provider may recommend some lifestyle changes to address your sleep habits. If there are no other underlying medical causes, getting enough restful sleep on a regular basis may help reduce these headaches.
Some potential prevention tips include:
How to Improve Your Sleep Habits
Summary
Not getting enough sleep can throw off your body’ssleep-wake patternand lead to headaches. If this happens frequently, keeping a headache/sleep journal andimproving your sleep habitsmay be good first steps. See a healthcare provider to rule out a sleep disorder, chronic migraine, or another underlying health condition, and talk through treatment options that will work best for you.
Frequently Asked Questions
Learn MoreMigraine vs. Tension Headache: What Are the Differences?
Sleep deprivation can obviously make you feel tired. But a lack of sleep—especially if it happens routinely—can have negative consequences for the brain and body, including memory impairment, mood disorders, poor concentration, altered blood pressure, andhallucinations, to name a few.Learn MoreWhat Are the Physical Effects of Sleep Deprivation on the Human Body?
Sleep deprivation can obviously make you feel tired. But a lack of sleep—especially if it happens routinely—can have negative consequences for the brain and body, including memory impairment, mood disorders, poor concentration, altered blood pressure, andhallucinations, to name a few.
Learn MoreWhat Are the Physical Effects of Sleep Deprivation on the Human Body?
Learn MoreThe Effect Working a Night Shift Has on Sleep Patterns
13 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Neurological Disorders and Stroke.Headache and sleep disorders.Sleep Foundation.Sleep deprivation and migraines.Negro A et al.Acute sleep deprivation enhances susceptibility to the migraine substrate cortical spreading depolarization.The Journal of Headache and Pain. 2020;21(86). doi:10.1186/s10194-020-01155-wAmerican Migraine Foundation.Sleep disorders and headache.MedlinePlus.Tension headache.Fernández-de-Las-Peñas C, Fernández-Muñoz J, Palacios-Ceña M, Parás-Bravo P, Cigarán-Méndez M, Navarro-Pardo E.Sleep disturbances in tension-type headache and migraine.Ther Adv Neur Disord.2017;11. doi:10.1177/1756285617745444One JC, Stepanski EJ, Gramling SE.Pain coping strategies for tension-type headache: Possible implications for insomnia?.J Clin Sleep Med.2009;5(1):52-56. doi:10.5664/jcsm.27392American Migraine Foundation.Understanding cluster headache.American Migraine Foundation.Hypnic (nighttime) headache.Centers for Disease Control and Prevention.Getting enough sleep.Hirshkowitz M, Whiton K, Albert SM, et al.National Sleep Foundation’s sleep time duration recommendations: methodology and results summary.Sleep Health. 2015;1(1):40-43. doi:10.1016/j.sleh.2014.12.010Centers for Disease Control and Prevention.What to do.American Sleep Association.How sleep deprivation hurts your emotional health.
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Neurological Disorders and Stroke.Headache and sleep disorders.Sleep Foundation.Sleep deprivation and migraines.Negro A et al.Acute sleep deprivation enhances susceptibility to the migraine substrate cortical spreading depolarization.The Journal of Headache and Pain. 2020;21(86). doi:10.1186/s10194-020-01155-wAmerican Migraine Foundation.Sleep disorders and headache.MedlinePlus.Tension headache.Fernández-de-Las-Peñas C, Fernández-Muñoz J, Palacios-Ceña M, Parás-Bravo P, Cigarán-Méndez M, Navarro-Pardo E.Sleep disturbances in tension-type headache and migraine.Ther Adv Neur Disord.2017;11. doi:10.1177/1756285617745444One JC, Stepanski EJ, Gramling SE.Pain coping strategies for tension-type headache: Possible implications for insomnia?.J Clin Sleep Med.2009;5(1):52-56. doi:10.5664/jcsm.27392American Migraine Foundation.Understanding cluster headache.American Migraine Foundation.Hypnic (nighttime) headache.Centers for Disease Control and Prevention.Getting enough sleep.Hirshkowitz M, Whiton K, Albert SM, et al.National Sleep Foundation’s sleep time duration recommendations: methodology and results summary.Sleep Health. 2015;1(1):40-43. doi:10.1016/j.sleh.2014.12.010Centers for Disease Control and Prevention.What to do.American Sleep Association.How sleep deprivation hurts your emotional health.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institute of Neurological Disorders and Stroke.Headache and sleep disorders.Sleep Foundation.Sleep deprivation and migraines.Negro A et al.Acute sleep deprivation enhances susceptibility to the migraine substrate cortical spreading depolarization.The Journal of Headache and Pain. 2020;21(86). doi:10.1186/s10194-020-01155-wAmerican Migraine Foundation.Sleep disorders and headache.MedlinePlus.Tension headache.Fernández-de-Las-Peñas C, Fernández-Muñoz J, Palacios-Ceña M, Parás-Bravo P, Cigarán-Méndez M, Navarro-Pardo E.Sleep disturbances in tension-type headache and migraine.Ther Adv Neur Disord.2017;11. doi:10.1177/1756285617745444One JC, Stepanski EJ, Gramling SE.Pain coping strategies for tension-type headache: Possible implications for insomnia?.J Clin Sleep Med.2009;5(1):52-56. doi:10.5664/jcsm.27392American Migraine Foundation.Understanding cluster headache.American Migraine Foundation.Hypnic (nighttime) headache.Centers for Disease Control and Prevention.Getting enough sleep.Hirshkowitz M, Whiton K, Albert SM, et al.National Sleep Foundation’s sleep time duration recommendations: methodology and results summary.Sleep Health. 2015;1(1):40-43. doi:10.1016/j.sleh.2014.12.010Centers for Disease Control and Prevention.What to do.American Sleep Association.How sleep deprivation hurts your emotional health.
National Institute of Neurological Disorders and Stroke.Headache and sleep disorders.
Sleep Foundation.Sleep deprivation and migraines.
Negro A et al.Acute sleep deprivation enhances susceptibility to the migraine substrate cortical spreading depolarization.The Journal of Headache and Pain. 2020;21(86). doi:10.1186/s10194-020-01155-w
American Migraine Foundation.Sleep disorders and headache.
MedlinePlus.Tension headache.
Fernández-de-Las-Peñas C, Fernández-Muñoz J, Palacios-Ceña M, Parás-Bravo P, Cigarán-Méndez M, Navarro-Pardo E.Sleep disturbances in tension-type headache and migraine.Ther Adv Neur Disord.2017;11. doi:10.1177/1756285617745444
One JC, Stepanski EJ, Gramling SE.Pain coping strategies for tension-type headache: Possible implications for insomnia?.J Clin Sleep Med.2009;5(1):52-56. doi:10.5664/jcsm.27392
American Migraine Foundation.Understanding cluster headache.
American Migraine Foundation.Hypnic (nighttime) headache.
Centers for Disease Control and Prevention.Getting enough sleep.
Hirshkowitz M, Whiton K, Albert SM, et al.National Sleep Foundation’s sleep time duration recommendations: methodology and results summary.Sleep Health. 2015;1(1):40-43. doi:10.1016/j.sleh.2014.12.010
Centers for Disease Control and Prevention.What to do.
American Sleep Association.How sleep deprivation hurts your emotional health.
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