Only those who have cluster headaches know how painful and disruptive it could be, especially if it happens at night. People often describe these headaches as intense, burning, or unbearable pain. They typically occur around one eye or one side of the head. If you suffer from cluster headaches, it is very important to get enough sleep to maintain your overall health.

Cluster headaches are different from migraines, which can last for hours or even days, Cluster headaches occur in cyclical patterns or clusters, lasting weeks or months. They can wake you up from sleep and cause severe pain, often occurring at the same time each night. In this blog, we'll go through some practical tips to help you sleep better if you or your loved ones suffer from cluster headaches.

Tips for Better Sleep

1. Create a Sleep-Friendly Environment

You must be familiar with the feeling when you want to sleep but you can’t switch off the light or there is noise in the room. A good sleep environment is very important for sleeping well at night. The first thing is to keep your bedroom completely dark. If you have shift work, you can invest in blackout curtains or an eye mask to sleep well and avoid any potential headaches due to lack of rest.

Try to minimize the noise; you can use earplugs or a white noise machine for this. Most importantly, invest in a good mattress and pillows. Your sleeping position should support your neck and spine to reduce the risk of headaches.

2. Establish a Consistent Sleep Routine

It is very important to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improves the quality of your sleep. If you start doing this, you won’t need an alarm clock after this.

Even though you already have a night time routine, it is important to establish a calming pre-sleep routine. You can read a book, take a warm bath, or do some meditation or relaxation exercises.

3. Watch Your Diet and Hydration

In India, we love spicy food and end up having spicy meals close to bedtime, and then we have indigestion problems, and these can make it harder for you to sleep. Always try to finish eating at 2-3 hours before you go to sleep.

One important thing that works wonders in preventing headaches is hydration. Dehydration is one cause of headaches, but taking more fluids near bedtime can make you go to the bathroom multiple times a night, hence disturbing your sleep.

4. Limit Stimulants

Most of us love having coffee, but try to avoid it in the afternoon and evening. If you take caffeine late in the evening, it can stay in your system for up to 8 hours and disrupt your sleep. Nicotine and alcohol, both of which can interfere with sleep quality. If you smoke, try to quit, and if you drink alcohol, do so in moderation and avoid drinking close to bedtime.

5. Physical Activity

We all know the importance of regular exercise on our health and sleep, but try to avoid vigorous exercise late in the evening. Try to do at least moderate exercise most days of the week. You can also do yoga or stretching into your evening routine to relax your muscles and mind.

6. Manage Stress and Anxiety

If you are going through stress in life, you can practice relaxation techniques like meditation or deep breathing exercises. They can help you sleep better at night by calming your mind and body before sleep. You can also do some mindfulness practices that can help you to stay focused and reduce stress and will be beneficial for both headaches and sleep.


Extremely intense cluster headaches frequently recur. The majority of the time, the symptoms of these headaches go away in a few days. There are things you can do at home in addition to the therapies provided by your doctor, even though drugs and other medical interventions are the most common ways to treat and prevent cluster headaches. Always consult your physician before trying any home remedies.

One major change you can make that can help you with cluster headaches is updating your old pillow with a new one and try to sleep on your back. A memory foam pillow is considered best for people stuffing from cluster headaches or migraines. It not only helps you with headaches but also keeps you in good posture by maintaining your spinal alignment.