偏头痛社区睡眠对偏头痛的重要性，偏头痛该如何管理睡眠
2023年8月29日·281 阅读
<p style="margin-top: 0px; margin-bottom: 24px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; caret-color: rgba(0, 0, 0, 0.9); color: rgba(0, 0, 0, 0.9); font-family: system-ui, -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 17px; letter-spacing: 0.544px; text-align: justify; text-wrap: wrap; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-size: var(--articleFontsize); letter-spacing: 0.034em; visibility: visible;">睡眠对偏头痛疼友们来说，是件非常重要的事情，因为睡眠可以调节我们的神经系统功能，间接影响血管的收缩和扩张、以及激素的分泌。</span><br style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; visibility: visible;"/></p><p style="margin-top: 0px; margin-bottom: 24px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; caret-color: rgba(0, 0, 0, 0.9); color: rgba(0, 0, 0, 0.9); font-family: system-ui, -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 17px; letter-spacing: 0.544px; text-align: justify; text-wrap: wrap; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; letter-spacing: 0.578px; visibility: visible;">但是并不是说睡得越多越好，无论睡眠不足、过度睡眠、睡眠规律被打乱，都可能导致偏头痛的发作或加重。</span></p><p style="margin-top: 0px; margin-bottom: 24px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; caret-color: rgba(0, 0, 0, 0.9); color: rgba(0, 0, 0, 0.9); font-family: system-ui, -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 17px; letter-spacing: 0.544px; text-align: justify; text-wrap: wrap; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(0, 122, 170); visibility: visible;"><em style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;">很多疼友都有越是假期越容易发作偏头痛的感叹，其实很大一部分原因就是睡眠管理出现了问题。在假期我们的睡眠状况有三种：</em></span></p><ul class=" list-paddingleft-2" style="padding: 0px 0px 0px 1.5em; outline: 0px; max-width: 100%; caret-color: rgba(0, 0, 0, 0.9); color: rgba(0, 0, 0, 0.9); font-family: system-ui, -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 17px; letter-spacing: 0.544px; text-align: justify; text-wrap: wrap; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><li><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;">1、没有外出计划时：在床上难得睡个懒觉，一口气睡到日上三竿，睡得太多；</span></p></li><li><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;">2、有外出计划时：早早起床，中午有可能在旅途中，没有睡午觉，睡眠不足；</span></p></li><li><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;">3、去得太远：因为时差，身体生物节律错乱，睡眠错乱。</span></p><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; font-size: var(--articleFontsize); letter-spacing: 0.034em; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;">以上三种都会成为突破偏头痛阈值的主要因素，所以有偏头痛所特有的假期偏头痛就不难解释了。</span><br style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; visibility: visible;"/></p></li></ul><p style="margin-top: 0px; margin-bottom: 24px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; caret-color: rgba(0, 0, 0, 0.9); color: rgba(0, 0, 0, 0.9); font-family: system-ui, -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 17px; letter-spacing: 0.544px; text-align: justify; text-wrap: wrap; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(217, 33, 66); font-size: 20px; letter-spacing: 0.034em; visibility: visible;">以下是一些关于睡眠和偏头痛的要点，今天分享一下：</span><br style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; visibility: visible;"/></p><p style="margin-top: 0px; margin-bottom: 24px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; caret-color: rgba(0, 0, 0, 0.9); color: rgba(0, 0, 0, 0.9); font-family: system-ui, -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 17px; letter-spacing: 0.544px; text-align: center; text-wrap: wrap; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(217, 33, 66); font-size: 20px; letter-spacing: 0.034em; visibility: visible;"><img src="/uploads/ueditor/20230829/5710bf0d697167fe834fde1497f80f6d.jpg" title="5710bf0d697167fe834fde1497f80f6d.jpg" alt="5710bf0d697167fe834fde1497f80f6d.jpg"/></span></p><p style="margin-top: 0px; margin-bottom: 24px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; caret-color: rgba(0, 0, 0, 0.9); color: rgba(0, 0, 0, 0.9); font-family: system-ui, -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 17px; letter-spacing: 0.544px; text-align: justify; text-wrap: wrap; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(0, 122, 170); visibility: visible;">第一部分，偏头痛与睡眠的关系，对我们的影响：</span></p><ul class=" list-paddingleft-2" style="padding: 0px 0px 0px 1.5em; outline: 0px; max-width: 100%; caret-color: rgba(0, 0, 0, 0.9); color: rgba(0, 0, 0, 0.9); font-family: system-ui, -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 17px; letter-spacing: 0.544px; text-align: justify; text-wrap: wrap; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><li><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(0, 122, 170); visibility: visible;">1、偏头痛发作具有昼夜节律性，更可能发生在清晨，这暗示了偏头痛发作的时间生物学机制。</span></p></li><li><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(0, 122, 170); visibility: visible;">2、清晨型时型（早起早睡）与抑郁症和癫痫有关，而这些疾病与偏头痛有很强的双向共患病关系。</span></p></li><li><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(0, 122, 170); visibility: visible;">3、夜晚型时型（晚起晚睡）与双相情感障碍有关，精神疾病与偏头痛有单向共患病关系。</span></p></li><li><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(0, 122, 170); visibility: visible;">4、偏头痛患者应该根据自己的时型分类正确指导调整自身作息时间，保持规律的睡眠习惯，避免过度用力或突然移动。</span></p></li><li><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(0, 122, 170); visibility: visible;">5、偏头痛患者应该避免饮用过多的咖啡因，因为咖</span><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(0, 122, 170); visibility: visible;">啡因会影响睡眠质量，同时也是偏头痛的诱因之一。</span></p></li><li><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(0, 122, 170); visibility: visible;">6、偏头痛患者应该注意饮食均衡，避免饥饿或饱食，因为这些也会影响睡眠和血管稳定性。</span></p></li><li><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(0, 122, 170); visibility: visible;">7、偏头痛患者应该减少压力和情绪波动，因为这些会导致神经递质和激素的失衡，从而诱发或加重偏头痛。</span></p></li></ul><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(0, 122, 170); visibility: visible;"></span></p><ul class=" list-paddingleft-2" style="list-style-type: none;"><li><section style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important;">第二部分，我们该如何管理我们的睡眠习惯：</span></section></li></ul><ul class=" list-paddingleft-2" style="list-style-type: square;"><li><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(0, 209, 0);">1、睡眠时间不在长短（当然太短是不行的），关键在于规律性。睡得太多、睡得太少都是偏头痛的诱因，保持规律最重要；</span></p></li><li><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(0, 209, 0);">2、午睡要适度。最好要有午睡，但是切忌时间太长；</span></p></li><li><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(0, 209, 0);">3、少睡晨觉。人在清晨5:30之后属于浅睡期，不能太长。这段时间大脑比较活跃，太容易作梦，容易伤神；</span></p></li><li><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(0, 209, 0);">4、总体管理原则：睡眠规律性 > 睡眠质量 > 睡眠时长；</span></p></li><li><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(0, 209, 0);">5、如果非要给个建议的睡眠时间，作为成年人来说，那么保证6小时，少于12小时，在要在11点之后入睡，也不要在早晨8：00之后起床；这是给多数疼友的建议；</span></p></li><li><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(0, 209, 0);">6、晚上9点后不运动、坚持不看手机！不看手机！不看手机！</span></p><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgb(0, 209, 0);">当然，每个人的睡眠需求可能有所不同，偏头痛更是千人千面，我们需要根据自己的身体状况和生活习惯进行适当的调整。</span></p></li></ul><p style="margin-top: 0px; margin-bottom: 24px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; caret-color: rgba(0, 0, 0, 0.9); color: rgba(0, 0, 0, 0.9); font-family: system-ui, -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 17px; letter-spacing: 0.544px; text-align: justify; text-wrap: wrap; box-sizing: border-box !important; overflow-wrap: break-word !important;">总之，睡眠是偏头痛预防和治疗的重要方面，偏头痛患者应该注意保持良好的睡眠质量和量，同时配合其他生活方式和药物干预，以减少偏头痛的发生频率和严重程度。希望这些信息对你有所帮助。</p><p style="margin-top: 0px; margin-bottom: 0px; text-indent: 18px; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-kerning: auto; font-optical-sizing: auto; font-feature-settings: normal; font-variation-settings: normal; font-stretch: normal; font-size: 13px; line-height: normal; font-family: "Songti SC"; text-wrap: wrap; text-align: left;"><br/></p>