Have you ever woken up with a morning migraine attack? There are many possible triggers for migraine attacks, some of which can be associated with sleep problems.

A member of MyMigraineTeam notes that their migraine seems to be affected by their head position: “It seems like my migraine is worse when I am lying down.”

This article explores whether your sleep position may play a role in triggering migraine attacks.

What Does Sleep Position Have To Do With Migraine Attacks?

Have you noticed a connection between migraine attacks and sleep? Sleep plays an important role in migraine, and changes in sleep quality can trigger migraine attacks for some people.

Anything that affects your sleep quality — such as not getting enough sleep or having disrupted sleep — can trigger a migraine attack. In fact, people who experience poor sleep quality are nearly four times as likely to have migraine than those who sleep well.

Your sleep position can support better sleep quality, which may help with migraine attacks. Sleep position can also affect other health conditions you may have, such as:

• Joint pain
• Sleep apnea (a condition where breathing repeatedly stops and starts during sleep)
• Acid reflux (heartburn)

Making sure you’re in a sleep position that supports both migraine and your overall health may help you better manage migraine.

Side Sleeping

Sleeping on your side is often recommended for people with migraine, as it may support better sleep quality. Side sleeping is also beneficial for other health concerns:

• Sleep apnea — Side sleeping can help you breathe easier, which can be important for people with breathing issues such as sleep apnea.
• Gastroesophageal reflux disease (GERD) — If you have heartburn and GERD, sleeping on your left side may help reduce symptoms.
• Pregnancy — Side sleeping can be beneficial during pregnancy and is often recommended in the later stages to support healthy blood flow to both the mom and the baby.

There are some drawbacks to side sleeping:

• Sleeping on your side may contribute to joint pain.
• It doesn’t always keep your neck and back in proper alignment (a position that supports your spine).
• It can create pressure points in the shoulder and hip.

The American Migraine Foundation recommends using pillows to keep your spine in a neutral position (a natural, straight alignment of the spine).

Back Sleeping

Back sleeping typically keeps the spine in a straighter position and can help relieve pressure on certain joints. Sleeping on your back may be helpful for some people with migraine, especially if it supports good sleep quality.

Back sleeping may not work for everyone. Gravity can make breathing more challenging in this position, especially for people with sleep apnea. It can also worsen heartburn and GERD and is not recommended during pregnancy, especially in the later stages.

Stomach Sleeping

Stomach sleeping may help open your airway, which can make breathing feel easier for some people. However, stomach sleeping can put your neck in a strained position, as many people turn their head to one side in this position.

Sleeping on your stomach on a flat surface can also place your lower back in an overextended position (arched more than normal), which may create pressure and pain points, especially if you already have back problems.

This position is generally not recommended for people with migraine, as the strain on the neck and spine may contribute to discomfort that can trigger or worsen migraine attacks.

Overall Sleep Position

Ultimately, there isn’t one single best or healthiest sleep position for everyone.

Since neck and shoulder tension can be a trigger for migraine, finding a position that doesn’t increase tension in these areas is key. If you have breathing problems, this can interrupt your sleep cycle (your body’s natural pattern of sleep and wakefulness), so it’s important to take this into consideration when figuring out the best way to get rest.

The most helpful sleep position is one that allows you to stay comfortable and get consistent, good-quality sleep. Even if you have a sleep disorder, focusing on improving sleep quality is important, since good sleep plays a key role in managing migraine.

Are There Other Sleep Considerations for Migraine?

We know sleep is an important part of managing migraine. Other than joint issues and breathing issues mentioned above, there are a few additional considerations when it comes to getting a good night’s sleep.

Bed Setup

Your bed setup can affect your sleep quality. Your mattress and pillow are key factors. Finding a mattress that feels supportive and comfortable can help you get better rest.

Pillows are another important factor to consider. One member of MyMigraineTeam shared, “I’m constantly changing my position in bed because my neck and head are always hurting. Any suggestions on pillows that are comfortable to sleep on?”

Pillows should support your neck and head. If they’re too high or too firm, they can strain your neck and lead to discomfort.

Jaw-Related Conditions

Jaw-related conditions can also play a role in triggering migraine attacks. If you grind your teeth or clench your jaw at night, you might notice that this can cause you to wake up with a headache.

Temporomandibular joint (TMJ) issues (problems affecting the jaw joint and surrounding muscles) can also be worsened by certain sleep positions. If you sleep on your side, the TMJ may have extra pressure on it, which can push it into an uncomfortable position and may trigger or worsen a migraine.

Jaw-related conditions can sometimes go unnoticed, especially if symptoms happen while you’re asleep. If you notice ongoing jaw discomfort or morning headaches, it may help to talk with your doctor or dentist to better understand what’s causing your symptoms.

Sleep Routines

Having regular sleep habits can help your body feel regulated and may reduce the chance of a migraine.

Helpful tips include:

• Having a regular sleep schedule
• Avoiding too little or too much sleep
• Making sure you stay hydrated
• Avoiding late-day or excessive caffeine
• Unwinding before bed by avoiding screen time and bright lights
• Keeping your sheets clean to reduce potential allergens
• Creating a sleep environment that is dark, quiet, and cool

The Benefits of a Symptom Journal

Sometimes, keeping a symptom journal can be helpful. The journal can include details such as:

• What position you slept in
• How well you slept (for example, whether your sleep was restful or disrupted)
• Whether you had any changes to your diet or hydration (how much water you drink)
• What migraine symptoms you experienced, along with frequency and intensity

Writing down your symptoms can help you identify patterns between sleep and migraine attacks. This information can be helpful for you and your healthcare team as you work together to identify possible triggers and discuss management strategies.

If you have questions about migraine attacks or sleep-related triggers, it’s always best to ask your healthcare provider.

Join the Conversation

On MyMigraineTeam, people share their experiences with migraine, get advice, and find support from others who understand.

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