Headache Management: Sleep Strategies

Mini-Relaxation

Mini relaxation is one way you can try to help lower your stress level.

Experts suggest using Mini-Relaxation sessions when you have a few minutes. Don’t forget that full-length relaxation strategies are important too.

1-Minute Relaxation

Set a timer for 1 minute.
Slowly breathe in for a count of 3.
Hold the breath for 3 seconds.
Slowly breathe out for a count of 3.
Wait 3 seconds.
Repeat.

2-Minute Relaxation

count backwards slowly from 10 to 0 (say each number silently to yourself as you do)
slowly breathe in and breathe out for each number

Stress management has been studied in people with headaches. Researchers don’t know exactly how these strategies improve headaches, but it may be from:

body changes
feeling more in control of headaches and having more confidence to manage them
a decrease in the body’s response to stress

When the main cause of stress is headaches, it’s important to find ways to manage the headaches, too.

Current as of: July 9, 2018

Author: Calgary Headache Assessment and Management Program, Alberta Health Services

This material is not a substitute for the advice of a qualified health professional. This material is intended for general information only and is provided on an "as is", "where is" basis. Although reasonable efforts were made to confirm the accuracy of the information, Alberta Health Services does not make any representation or warranty, express, implied or statutory, as to the accuracy, reliability, completeness, applicability or fitness for a particular purpose of such information. Alberta Health Services expressly disclaims all liability for the use of these materials, and for any claims, actions, demands or suits arising from such use.

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