How Smart Devices Like the Oura Ring Can Help You Prevent Migraines

If you suffer from migraines, you know how frustrating it is to try everything—changing your diet, adjusting your routine, even trying new medications—only to be surprised by another attack. But what if your body is sending you signals while you sleep that could help you finally get ahead of your migraines?

Thanks to smart devices like the Oura Ring, we now have the ability to track key health metrics—including sleep stages—with incredible precision. And for people with migraines, this data can be a game-changer.

Why Deep Sleep Matters More Than You Think

You might wake up feeling like you got a full night’s rest—but smart sleep trackers often tell a different story. That’s because quality matters more than quantity when it comes to sleep and migraine prevention.

The deep sleep phase (also known as slow-wave sleep) is particularly important. During this stage, your body repairs itself, your nervous system resets, and—most importantly for migraine sufferers—your brain is “cleaned” by the glymphatic system.

The Glymphatic System: Your Brain’s Cleaning Crew

During deep sleep, the glymphatic system activates and begins clearing out waste products from your brain—like beta-amyloid and other toxins. This natural detox process is crucial for neuron health and reducing inflammation, both of which are critical in preventing migraine attacks.

If you aren’t getting enough deep sleep, this cleansing process is compromised. That can leave your brain more vulnerable to triggers, sensory overload, and inflammation, all of which contribute to migraine.

Stages of Sleep

Sleep isn’t one long stretch of rest—it’s actually made up of several repeating cycles, each lasting about 90 minutes. In each cycle, your brain moves through four main stages: light sleep (Stages 1 and 2), deep sleep (Stage 3), and REM sleep. You cycle through these stages 4 to 6 times per night, and each one plays a different role in restoring your body and brain.

Deep sleep tends to happen more in the first half of the night, especially during the first two or three sleep cycles. This is when your body focuses on physical restoration, detoxification, and strengthening the immune and nervous systems. Later in the night, REM sleep becomes more dominant, helping with mood regulation and memory.

So if you stay up too late or get fragmented sleep, you might miss out on the deep sleep your brain needs most to prevent migraines. Using a smart device like the Oura Ring can help you see how much deep sleep you’re actually getting—and guide you in adjusting your habits to improve it.

You might be surprised by what the data reveals. Many people feel rested but actually had fragmented sleep, with not enough time in the deep stages that protect the brain. Aim to get 1-1.5 hours of deep sleep every night.

How to Improve Deep Sleep to Prevent Migraines

1️⃣ Optimize Your Sleep Hygiene

Simple routines can train your brain to enter deep, restorative sleep more easily. The majority of your deep sleep happens in the first part of the night, so avoid staying up past your bedtime!

• Go to bed and wake up at the same time every day—even on weekends

• Avoid screens, bright lights, and stressful tasks at least 1 hour before bed

• Keep your bedroom cool, dark, and quiet to signal your brain it’s time to rest

2️⃣ Use Key Supplements to Support Deep Sleep

Targeted supplements can calm your nervous system and reduce sleep disturbances.

• Magnesium glycinate 400-500 mg helps relax the body and mind. It calms down the neurotransmitter glutamate, which is involved in generating a migraine.

• This form of magnesium is well-absorbed and especially helpful for people with migraines or high stress. Many forms of magnesium are simply laxatives, so be sure that you are using this particular form of magnesium

• Magnesium is especially helpful for people who have suboptimal forms of the serotonin genes 5-HTTLPR or TPH2, which contribute to migraines, depression, or anxiety

3️⃣ Support Your Melatonin Cycle Naturally

Melatonin is your body’s natural sleep hormone—and it depends on light signals.

• Get 10–15 minutes of morning sunlight to set your circadian rhythm

• Limit exposure to artificial light in the evening—especially blue light from screens

• If needed, consider a low dose of melatonin (0.3–1 mg) about 30–60 minutes before bed

• Melatonin is especially helpful for people who have suboptimal forms of the CLOCK gene that are contributing to their migraines and other health problems

Final Thoughts

Smart devices like the Oura Ring offer far more than just convenience—they offer insight. And for people with migraines, insight is power. By understanding how your sleep patterns affect your brain health, you can make smarter decisions to reduce your migraine frequency and severity.

If you’ve been struggling to find patterns or make sense of your symptoms, using a wearable device might be the missing piece in your migraine prevention puzzle.