The standard sleep recommendation is 7-9 hours a night. When you have a chronic illness, you need more on average. Since childhood, I have always slept more hours than most people I know. I accepted this as normal with chronic migraine. Then I started vomiting from severe anemia in February of 2023 and almost needed a blood transfusion because my hemoglobin was so low.
By the time I was diagnosed with anemia, I’d had it for at least 3 years, and I suspect I’ve been iron deficient since I was a kid. It took a good 6 months to a year supplementing with liquid iron and lots of extra rest for my body to recover my iron to normal levels. I now take a maintenance dose and get my iron checked every year.
In July of 2025, I was feeling much healthier and became aware of the SEEDS method for migraine management (probably from one of my support groups). SEEDS stands for (S)leep, (E)xercise, (E)at, (D)iary, and (S)tress. These are lifestyle modifications you can make to help decrease the frequency and severity of migraine attacks.
I decided to formally track and improve my sleep. My body had been depleted for so long and needed more healing. I downloaded the Rise Science sleep app and set a goal of sleeping 10 hours a night for a year.
I recently completed my year, and it’s been a little life-changing. Some things have definitely healed. I feel stronger.
Results from My Year of Rest
Going to bed and getting up at the same time every day, even on weekends, has made the biggest difference. I have noticed a significant decrease in the amount of days I’m waking up with a migraine attack. The rise time is more important than the bed time. Sleeping in has more of a chance of triggering a migraine.
Sleeping a mostly equal amount each night and not having to make up for it on the weekend has regulated my circadian rhythm and made me feel better overall. I’m less sluggish and more easily able to work with my energy levels throughout the day. I embrace my energy when it’s high (7:30 PM-10:30 PM) and give myself grace when it’s low (from about 3:30 PM to 5:30 PM). My mood is a lot better because I’m working with my body instead of against it.
Don’t get me wrong, life gets in the way and it can be difficult to sleep that much every night. But I would seem to make up for it at some other time.
I have currently dropped down to 9 hours of sleep a night. This is the higher end of what’s recommended. The next plan is to do this for a year and then evaluate. I’m keeping my wake time the same, but I can go to bed a little later if I want. I’ll listen to my body and give it more rest when it’s needed.
Along with the Rise Science app, I found a few other things that help make falling and staying asleep a little easier. Please note none of this is medical advice. This is just my experience.
My 5 Favorite Sleep Products
Earthley Magnesium Lotion
This lotion has probably had the most profound effect on my sleep. It’s non-greasy and it doesn’t itch or burn. It contains shea butter and mango butter to make your skin soft and isn’t drying like many magnesium lotions. Not only does it help me get deep sleep, the magnesium chloride helps keep me regular. I rub a small amount onto my belly and/or legs before bed. There are a few scents to choose from and an option for sensitive skin.
Perfectly Posh Very Sleepy Skin Stick
I put this on my lips every night before I go to sleep. It’s loaded with shea butter, beeswax, and lavender to help you relax and unwind. Also great to use during the day for anxiety.
Earthley Sleepy Time Herbal Supplement
This tincture is a staple in our house. It’s not a sedative, but rather uses herbs like catnip, skullcap, and passionflower to promote relaxation before bed. Mix the recommended number of drops with water in a little glass about 30 minutes before bedtime. It doesn’t contain melatonin.
Lavender Vanilla Tallow Moisturizing Lotion by Faithful Tallow
It’s a very lightweight lotion made with grass-fed beef tallow and apricot kernel oil. The scent is instantly calming. I rub this on my hands and arms before bed.
Neuro Sleep & Recharge Meltaway Mints in Mixed Berry
I use these sparingly as I don’t like to take melatonin. However these are great if I’m struggling and really need to get to sleep. I use the 1mg of melatonin as it’s the smallest amount. There is also a 5mg option available. These taste delicious and contain botanicals such as lemon balm and passionflower to calm your mind and help you relax.
A Few More Tips to Get Your Best Quality Rest
Besides finding actual things to help me get better rest, I also discovered this past year that getting restful restorative sleep is a mindset. You have to prioritize it. That means sometimes I don’t stay up as long as I’d like doing the things I like (such as writing). Or I put the book down and the phone away. Here are a few other things you can do.
- Figure out how you sleep best. I personally sleep with a fan on.
- Sleep with a silk pillowcase. It’s better for your hair and skin.
- Schedule rest days after big events. This one is crucial for someone with a chronic illness. I have accepted I sometimes need a full day of rest after a big event. If it’s possible, I plan nothing for the following day.
- Don’t feel guilty about unwinding. If you take away one thing from this blog post, let it be this. Rest is a necessity, especially with a severe migraine or any other chronic illness. Our culture makes it seem like we have to earn the right to chill out or we should feel bad when we’re not productive. We all need to relax, and for the chronically ill, rest is a weapon. I often can’t go any further until I lie down. I’m of no good to anyone if I’m burnt out.
When you sleep well and enough, everything else falls into place. I feel more motivated to work on the rest of SEEDS (like exercise, which I’m tackling next). I encourage you to make sleep a priority and see how you feel. If you have any sleep tips of your own to share, I’d love to hear about them in the comments.
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