Struggling to Sleep with Migraines? Try These Natural Remedies

Struggling to Sleep with Migraines? Try These Natural Remedies: getting quality sleep when you live with migraines can feel impossible. The pounding head, the light sensitivity, and the anxiety of knowing poor sleep might trigger tomorrow’s attack—it’s a vicious cycle. But the truth is, improving your sleep is one of the most powerful ways to reduce migraine frequency and intensity. And the best part? You don’t need prescription meds to start.

Here are the top natural remedies that have helped me (and many others) finally get restful, migraine-free sleep.

Magnesium Glycinate Before Bed

Magnesium is a well-known nutrient for migraine prevention, and its glycinate form is especially calming to the nervous system. Taking 200–400 mg of magnesium glycinate an hour before bed has been shown to:

• Promote muscle relaxation
• Reduce nighttime migraines
• Improve sleep quality

Plus, it doesn’t cause the digestive issues associated with other forms of magnesium.

Establish a Consistent Wind-Down Routine

Our brains thrive on consistency. Try to go to bed and wake up at the same time every day—even weekends. An effective wind-down routine might include:

• Turning off screens 60 minutes before bed
• Reading a physical book
• Taking a warm shower or Epsom salt bath
• Listening to calming music or binaural beats
• This signals to your brain: “It’s time to rest.”

Valerian Root or Chamomile Tea

These herbal teas are natural sedatives. They calm the central nervous system and may help ease migraine-related anxiety. Drink a warm cup about 30–45 minutes before bed. Look for organic versions without additives.

Bonus Tip: Chamomile also has anti-inflammatory properties—helpful for calming the body during a migraine flare-up.

Reduce Blue Light Exposure

Blue light from phones and laptops disrupts melatonin production. If you suffer from light sensitivity (common in migraine sufferers), blue light can be especially triggering.

Ways to protect yourself:

• Use blue light–blocking glasses
• Set devices to “Night Shift” mode after sunset
• Replace LED bulbs with warmer-toned lighting in your bedroom

Practice Gentle Breathwork or Meditation

Migraines often go hand-in-hand with heightened stress or nervous system dysregulation. Meditation and breathwork before bed can help calm the vagus nerve and transition the body into “rest and digest” mode.

Try:

• 4-7-8 breathing (inhale for 4, hold for 7, exhale for 8)
• Guided meditations via apps like Insight Timer or Calm
• Body scan or Yoga Nidra to prepare for sleep

Essential Oils That Calm & Support Sleep

Some migraine sufferers find relief using essential oils. The most effective for both migraine and sleep include:

• Lavender: Calms the nervous system and improves sleep latency
• Peppermint: Use sparingly—may relieve migraine pain but can be stimulating
• Frankincense: Reduces inflammation and supports emotional relaxation

Apply to temples, back of neck, or diffuse in the room.

Create a Cool, Dark, and Quiet Sleep Environment

Sleep hygiene is essential for migraine sufferers. Your bedroom should feel like a cave:

• Cool (60–67°F is optimal)
• Dark (use blackout curtains or an eye mask)
• Quiet (try white noise or earplugs if needed)

These small adjustments can prevent mid-night migraine triggers like overheating or sudden noise.

Melatonin (Cautiously)

Melatonin is a hormone your body makes naturally to regulate sleep-wake cycles. For some migraine sufferers, low melatonin is part of the problem.

Taking 1–3 mg about 30 minutes before bed may:

• Reduce time to fall asleep
• Prevent migraines associated with sleep deprivation

However, always speak to a healthcare provider before long-term use.

Limit Caffeine & Alcohol

Even small amounts of caffeine or alcohol can disrupt sleep quality and trigger migraines in sensitive individuals.

Tips:

• Avoid caffeine after 12 p.m.
• Replace wine with herbal tea or water
• Stay hydrated throughout the day to support deep sleep

Track Your Triggers & Sleep Patterns

Use a migraine and sleep journal to identify patterns. You may start noticing:

• Certain foods that trigger poor sleep and migraines
• How stress or hormonal shifts impact your sleep
• Whether specific remedies are helping

Apps like Migraine Buddy or a simple notebook can help you gain control over your nights and your migraines.

Final Thoughts

Improving sleep quality is one of the most overlooked but effective ways to reduce migraine frequency. These natural remedies aren’t just safe—they’re simple to incorporate and backed by science. Start with one or two changes and build from there.

Because when you sleep better, you heal better—and your migraines don’t stand a chance.