Wake Up Headache? How to Solve

November 7, 2024

Why Do I Have a Headache Upon Waking Up?

Morning headaches can have many causes, ranging from lifestyle habits, underlying health issues and allergies. Knowing the possible reasons can help you find effective solutions.

Common Reasons for Headaches in the Morning

Understanding what might be causing morning headaches can be the first step toward relief.

Dust Mite Allergy

10% of the population are allergic to dust mites, which affect you most when you sleep

If your headache is worst in the morning or after you sleep it could be a dust mite allergy
If the headache is normally better after you have just washed your bedding then it could also be a dust mite allergy
If you also get skin rashes, watery eyes and a blocked nose you are even more likely to have a dust mite allergy

Read our guide here on how to get rid of dust mites in 6 steps which could drastically reduce your headache

Sleep Position and Pillow Support

If you’re sleeping in a position that strains your neck or if your pillow doesn't support your head correctly, this may cause tension headaches.

Practice sleeping in a different position

Place pillows to ensure you can sleep on your side or back comfortably
try Raising your mattress so you sleep on an angle

Sleep Apnea or Snoring

Disrupted breathing during sleep, often due to sleep apnea, can lead to morning headaches. Lack of oxygen affects your brain, potentially resulting in pain when you wake up.

What to Do If You Woke Up with a Headache

Start by identifying any factors that may have contributed to your headache above

Dust Mite Allergy
Position
Diet
Eating / Drinking timing
Hydration

Make one change each night to alleviate the above problem
Docuent if this reduced your headache the next morning

Immediate fixes to your morning headache

here are some things you can do TODAY in order to reduce your morning headache tommorow morning

Get Rid of Dust Mites Before you Next Sleep

Deep clean your room including

Washing bed sheets, pillow, duvet at 60 degrees
Wipe down all surfaces
Vacuum bedroom including bed frame and mattress

Full 6 step guide can be found here

Stay Hydrated

Drinking water as soon as you wake up can help, as dehydration often contributes to headaches. Drink plenty of water 3 hours before bedtime and then do not drink until you wake up

Stretch or Massage Your Neck and Shoulders

Tension in these areas can sometimes cause headaches, so stretching gently may relieve it.

Take Anti Histaimine / Nasal Spray / Painkiller before bed every night

Long term you should avoid taking these medications, however until you solve the root cause these medications can give you temporary releif

Headache Every Morning?

When you wake up with a headache every morning, it can affect your entire day. The key part is to identify what is causing this. Take the preventative steps mentioned before and keep a log - which action results in a reduced headache?

Waking Up with Migraine

Migraines can be especially challenging, as they often bring additional symptoms like nausea or sensitivity to light. Many people find migraines worsen in the morning due to hormone changes and dehydration. Treatments range from over-the-counter pain relievers to prescription medications.

Head Pain on the Right, Left, or Back of the Head

The location of the pain can sometimes indicate different types of headaches:

Right or Left Side Pain
Migraines often cause pain on one side of the head, which can be severe and throbbing.
Pain Behind the Head
Tension or stress headaches often feel like a band around the head or pressure behind it.