NLD, Sleep, Dreams, and Migraines
Sleep, Dreams, and Migraines
Navigating the complexities of life with invisible learning challenges and chronic pain requires a constant search for new solutions. For me, that has meant exploring the connection between migraines, sleep, and dreams, and finding ways to improve my overall well-being. This journey has led me to discover a variety of coping mechanisms, from using CBD gummies and blue light blocking glasses to practicing deep breathing and lucid dreaming.
My struggles with sleep began even before I was diagnosed with NLD or started experiencing migraines, particularly after disclosing childhood sexual abuse to my family. This trauma resulted in frequent flashbacks, nightmares, and triggers. Over time, with consistent therapy, the frequency of these episodes decreased from daily to monthly, or even less. The key has been using the coping skills I learned in therapy to remind myself that I am no longer in that state and am surrounded by a strong support system. I use affirmations like "I am safe," "I am worthy," and "I am brave" to ground myself.
Lucid dreaming, a technique I learned in therapy, has been especially powerful. It involves becoming aware that you are dreaming and then taking control of the dream to change a nightmare into a positive experience. When I realize I'm dreaming, I repeat my affirmations, and often, the dream's narrative shifts to something positive. Journaling has also been a crucial part of this process. Writing down my feelings about triggers or bad dreams helps me get them out of my head and onto paper, where I can process them without holding onto them.
The Science of Sleep and Chronic Pain
My sleep issues are also directly linked to my chronic migraines. I've found that using certain podcasts with calming bedtime stories or nature sounds can help me fall asleep. I even created my own, called Sleepy Butterfly, with sounds that I find particularly soothing. Sleeping with my dog also provides comfort and helps me relax.
I take CBD gummies to help me sleep, which are more powerful than standard melatonin supplements. They contain other beneficial ingredients like lavender and chamomile, and are THC-free, so they don't have psychoactive effects.
According to a study on sleep deprivation and learning disabilities, lack of sleep is often overlooked in students and adults with ADHD. The National Sleep Foundation notes a strong link between ADHD and various sleep issues, including daytime sleepiness and restless leg syndrome. The study points out that these sleep problems can exacerbate inattention, hyperactivity, and impulsive behaviors. It serves as a reminder that a lack of sleep can exacerbate existing challenges.
The connection between migraines and sleep is also well-documented. As one medical article notes, "Too little or too much sleep can trigger migraines." Sleep, mood, and headaches are all controlled by common regions and chemical messengers in the brain, so it's no coincidence that a sleep problem can lead to a migraine attack. A lack of sleep also lowers your pain threshold, making you more sensitive to a migraine attack. Sleep-related migraine triggers include obstructive sleep apnea, insomnia, restless leg syndrome, and even too little or too much sleep (less than six or more than eight and a half hours).
Navigating Migraine Triggers
A migraine diary is often recommended to help identify triggers, but I've found it can be counterproductive, leading to feelings of depression and frustration. Instead, I've learned to focus on my main known triggers: hormonal changes, weather shifts (especially from sunny to cloudy), changes in elevation, and, of course, a lack of sleep. I also notice my body's side effects from migraines, such as a heightened sensitivity to temperature and changes in my voice, which can sound irritable.
My journey with chronic migraines over the past nine years has been difficult, but it has also taught me to be more in tune with my body. I've learned to recognize subtle signs and symptoms, and I know how to help myself feel better. I hope you can take away some of these lessons and apply them to your own life. Remember to approach new treatments one at a time so you can accurately assess what is working.
By prioritizing sleep and understanding your individual triggers, you can take control of your well-being and enhance your overall quality of life. As I continue to learn and grow, I invite you to explore your own challenges and find what works for you.
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