you ask, our physician experts answer.
kids’ korner
“Sleep hygiene is a series of practices that allow
for normal, good quality sleep. Many of the
problems surrounding sleep are related to poor
sleep hygiene.”
sleep apnea. Headache can be one of the only signs of
sleep apnea, particularly if headaches occur in the morning. Other possible symptoms of sleep-related breathing
disorders include snoring, restless sleep, excessive daytime
sleepiness, and difficulties with attention. Mood disorders
like depression and anxiety also make falling and staying
asleep much more difficult. In a child with migraine and
insomnia, questions about feeling sad and/or anxious
should always be asked.
Sleep hygiene is a series of practices that allow for
normal, good quality sleep. Many of the problems
surrounding sleep are related to poor sleep hygiene. Other
contributing factors include not allowing enough time
for adequate sleep as guided by the age requirements
stated above, excessive daytime napping, and caffeine
consumption. In addition, technology and electronics are
notorious sleep disruptors, making it very hard for us to
fall asleep.
So, how do we fix all of this? First, all children with
migraine should be getting the recommended amount of
sleep. Reasons that are delaying a child’s bedtime should
be identified and addressed. If homework is the cause,
the start time of homework should be moved earlier, or
possibly some homework should be completed during
free periods in the school day. If extracurricular activities
are taking up the majority of the evening, some may need
to be eliminated or done at a reduced frequency. Next,
all children with migraine should practice good sleep
hygiene. The importance of a steady routine cannot be
understated. There should be a strict bedtime and awakening time that should remain the same on weekdays
and weekends. The time leading up to bedtime should
involve quiet activities, avoiding things that are stimulating including homework, exercise, and electronics. This
is a good time to practice some meditation or relaxation
exercises. The routine leading up to bedtime should be
similar each night to create positive associations with
going to sleep. Daytime caffeine should be reduced or
eliminated and children should stay away from excessive
fluids prior to bedtime. Napping during the day should
be avoided, unless it is for brief and structured periods of
time. The bedroom itself should be dark and quiet with
a temperature that is in the low 70s. Children should
learn to fall asleep alone without the presence of a parent.
Electronics should be removed from the bedroom. There
should be no television, computer, or tablet available
at bedtime and phones should be charged in a different
room overnight.
With good sleep hygiene, 50% of sleep issues will
resolve completely and an additional 40% will at least
partially resolve. The longer one practices good sleep
hygiene the more engrained and, thus easier, it becomes.
With good sleep practices, migraine frequency will
reduce, often significantly. All of those with migraine
should make sleep high on the priority list, as sleep can
be a migraine sufferer’s biggest ally. In addition, good
sleep practices learned in childhood will carry through
adulthood helping to keep migraine frequency low and
improve overall health and well-being. HW
Shannon Babineau, MD
Icahn School of Medicine at
Mount Sinai Medical Center
New York, New York
www.headaches.org
|
National Headache Foundation
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