Migraine & Headache: Find calm and relief during an attack

Migraine is much more than “just a headache”. It is a throbbing, disabling pain that is often accompanied by nausea and an extreme sensitivity to light and sound. In that moment, you want only one thing: a dark, quiet room and relief from the pain.

Types of migraine or aura migraine

Migraine has two main forms: migraine with aura and migraine without aura. Someone with migraine with aura experiences neurological symptoms during an attack. For example, they may see flashes of light or black spots in their vision. Migraine without aura is the most common form.

Ocular migraine

Ocular migraine, also known as ocular/retinal migraine, is a form of migraine in which temporary visual disturbances occur, such as spots, flashes or blurred vision, usually in one eye. An ocular migraine attack often comes on quickly and suddenly and typically lasts about five to thirty minutes. In any case, it does not last longer than an hour. The symptoms then disappear again. Ocular migraine can be a warning sign of a “regular” migraine attack, but it does not have to be.

Vestibular migraine

Vestibular migraine is a form of migraine in which attacks of spinning dizziness (vertigo) occur, often in combination with other migraine symptoms such as headache, nausea and sensitivity to light and sound. These dizzy spells can last from a few minutes up to several days. These attacks may or may not be accompanied by headache. 

Migraine causes

Just like migraine headache, it is largely unknown how vestibular migraine develops. The triggers and circumstances that can provoke migraine usually also trigger vestibular migraine. In addition, seeing busy moving images (for example heavy traffic, fast-moving images on television, crowds in the supermarket, busy patterns on a wall, etc.) can also trigger vestibular migraine.

Migraine attack

Stress is one of the most common triggers of a migraine attack. A migraine attack often does not start at the moment you are stressed, but rather as soon as you begin to relax again. So stress does not “cause” migraine as such, but the change in stress level is what triggers it. To keep your stress level under control, you could do relaxation exercises during stressful situations. Yoga or meditation can also help reduce stress.

For many women, hormonal changes are an important migraine trigger. This is mainly due to fluctuations in oestrogen levels. Think of menstruation, pregnancy or the menopause. But the contraceptive pill or hormonal medication can also be a trigger for migraine.

It is also said that certain foods and substances (e.g. alcohol, caffeine and drugs) can trigger a migraine attack. Do you feel you get migraine from certain foods? Then note down what you ate and drank before each attack.

A disrupted sleep cycle can also be a trigger. During sleep, all parts of the body renew and recover, including your brain. Irregular sleep can trigger migraine. Try to avoid as many stimuli as possible before going to sleep. For example watching TV and scrolling on your phone. Aim for at least seven to eight hours of sleep and try to go to bed around the same time every day.

Loud noises, strong smells and bright, flickering light can also trigger migraine. During a migraine attack, they will in any case worsen the symptoms. During an attack it is important to rest and avoid stimuli. Create a calm, dark environment to reduce symptoms. Once an attack has started, there is no treatment to stop it. Wear earphones or noise-cancelling headphones to dampen loud sounds. Or put on sunglasses to protect against bright outdoor light.

Do sudden weather changes also trigger migraine for you? Then keep an eye on the weather forecast. Do you get migraine in hot weather, for example? Stay indoors where it is cool and try to drink enough to keep your fluid balance up.

Total blackout for light sensitivity

For many migraine sufferers, light is enemy number one (photophobia). Even a small sliver of light can feel like a stab.

Blackout sleep masks: A regular mask often still lets light in around the nose. Our 3D sleep masks and silk masks are designed to block out light completely without pressing on your eyes. This gives your brain immediate visual rest. Our wool sleep mask is also extra weighted, which means the gentle pressure may help relieve pain.

Soft materials: During an attack, the skin can be extra sensitive (allodynia). Choose soft materials such as natural silk, which feels cool and does not irritate.

The power of cooling (Cold Therapy)

Many people experience immediate relief from cold. Cold causes blood vessels to constrict slightly and numbs pain receptors.

Cooling pillows: Pillows with a Technogel® top layer or special ventilating gels draw heat away from your head. This creates a constant cooling effect, which can soften throbbing pain.

Cold therapy: In addition to pillows, we also offer special gel masks that you can place in the fridge briefly for more intense, targeted cooling on the forehead or neck.

Neck tension and muscle-related headaches

Migraine and tension headaches often arise from (or are worsened by) tight neck muscles. An incorrect sleeping position is often the culprit.

Ergonomic neck support: A neck support pillow helps keep your cervical vertebrae aligned with your spine. This prevents nerves from being pinched and muscles from tensing up, which can reduce the frequency of morning attacks.

Heat for relaxation: Is your headache caused by stress and tight shoulders? Then, unlike migraine, heat (such as a cherry pit heat pack or a wool cushion) can help relax the muscles.

Frequently asked questions about sleeping with migraine (FAQ)

What is better for migraine: heat or cold?

This differs per person, but in general cold (cooling) works best during a throbbing migraine attack, because it constricts blood vessels and reduces inflammation. For tension headaches that originate from the neck and shoulders, heat often works better because it relaxes cramped muscles.

Can a pillow prevent migraine?

If your migraine is triggered by neck problems or poor circulation during sleep, a good pillow can certainly help. A supportive neck pillow helps prevent tension building up around your cervical vertebrae during the night. While it does not remove the neurological cause of migraine, it can reduce the number of attacks by reducing triggers.

Which sleep mask do you recommend for migraine?

We recommend a mask that provides 100% blackout and does not put pressure on the eyeballs. During an attack, you do not want tight straps around your head. A moulded (3D) mask or a mask made from soft mulberry silk with an adjustable strap is often the most comfortable choice.

Does weighted bedding help with headaches?

For some people, yes. A weighted blanket can stimulate serotonin production and lower cortisol levels (stress). Because stress is a major migraine trigger, sleeping under added weight, for example a wool duvet, can help the body relax more deeply, which may work preventively.