Headache Management: Sleep Strategies

Pre-sleep routine

Have a nightly routine to help bring on sleep.

Here are some examples of pre-sleep routines you can try:

Take a few minutes each night to make plans for the next day and finish chores. This is a gentle reminder to your mind and to your body that your day is coming to a close.
Take a warm bath or shower close to bedtime. As your body returns to its normal core temperature afterwards, it helps bring on sleep.
Try to wind down by listening to music, reading a book, listening to an audio book, or doing relaxation exercises. Avoid using screens at this time. Try to do these wind-down activities out of your bed.
Avoid light exposure (especially blue light) before bed as it can impact your sleep. Blue light is found in lightbulbs, computers, laptops, tablets, and smartphones. Evening blue light exposure has been shown to decrease melatonin levels. Melatonin is a hormone that plays an important role in sleep.

If you have trouble using any of these sleep hygiene behaviours or strategies, like if you need to use your computer or cell phone in the evening, visit sleep hygiene troubleshooting for tips.

Current as of: November 25, 2024

Author: Calgary Headache Assessment and Management Program, Alberta Health Services

This material is not a substitute for the advice of a qualified health professional. This material is intended for general information only and is provided on an "as is", "where is" basis. Although reasonable efforts were made to confirm the accuracy of the information, Alberta Health Services does not make any representation or warranty, express, implied or statutory, as to the accuracy, reliability, completeness, applicability or fitness for a particular purpose of such information. Alberta Health Services expressly disclaims all liability for the use of these materials, and for any claims, actions, demands or suits arising from such use.

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