Q How important are sleep and stress management for tension headaches? Please tell me specific methods.
A Keeping a regular 7 to 8 hours of sleep and doing 10 minutes of abdominal breathing a day can greatly reduce tension headache frequency. Cutting off your phone before sleep and a consistent wake-up time are key.
Detailed Answer
Sleep Management Points
- Keep the same bedtime and wake-up time on all 7 days of the week
- Turn off smartphone and PC screens 1 hour before sleep
- Keep the bedroom temperature at 18 to 20 degrees Celsius and use blackout curtains
- Limit weekend catch-up sleep to within 1 hour of weekday wake-up time
Stress Management
- Abdominal breathing: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds, 10 minutes a day
- Apply a warm compress to the back of the neck for 10 minutes
- Low-intensity aerobic exercise (30 minutes of walking) 3 times a week
Korean Medicine Clinic Perspective
In Korean medicine, lack of sleep is seen as non-communication between Heart and Kidney (sim-sin-bul-gyo). When Heart fire rises and heats the back of the neck and head, headache and insomnia come together. Adding herbal medicine of the Sanjoin (Sour Jujube Seed) and Boksin (Poria with Pine Root) family to improve sleep, alongside headache treatment, doubles the effect.
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