Everybody wakes up with a headache now and then, but if it’s something you experience regularly, that’s probably a sign of a bigger issue. You should see a doctor so they can figure out what’s going on.
Oversleeping is often a trigger for morning headaches, and it usually results from disruptions to your natural sleep cycle or neural pathways in the brain.
Poor Sleep
Sleep problems are a common cause of headaches. If you’re regularly waking up with your head feeling like it’s about to explode, then it might be time to talk to your doctor.
If you have difficulty falling asleep or staying asleep, it’s a sign of insomnia, which has been linked to morning headaches. Circadian rhythm sleep disorders (such as narcolepsy and shift work) can also mess with the body’s internal clock and cause morning pain. If you suffer from snoring or sleep apnea, this can also cause headaches, particularly when you wake up in the middle of the night or early in the morning.
Bruxism, a condition where you grind or clench your teeth, can be caused by stress, but it’s also been linked to morning headaches. A mouthguard to protect your teeth and jaw can help, as can reducing your overall stress levels.
If you have trouble breathing, which can cause headaches, then it could be a sign of sleep apnea, a condition where the airway becomes blocked as you breathe during sleep, according to the National Institutes of Health. If you think you have this issue, talk to your doctor about getting a sleep test, as treatment can include weight loss, wearing a mouthpiece, using a CPAP machine, or surgery to broaden the airway. A regular sleep schedule can also help, as this has been shown to decrease the number of headaches.
Stress
If you’re waking up with a headache, it’s important to figure out what is causing it so that you can treat it. It could be something as simple as drinking too much the night before, or it could be more complex, like a sleep disorder.
If your head hurts as soon as you wake up, the most likely cause is a tension headache or migraine. These are caused by tight muscles in your face, neck and scalp. They feel like a band is squeezing your head. Another common type of morning headache is a sinus headache, which feels like pressure behind your brow or cheekbones. These are also triggered by inflammation or an infection.
Getting enough high-quality sleep is the key to preventing morning headaches. Stress, sleep disorders and even diet can trigger these pains. If your headaches persist, it’s a good idea to see a doctor or sleep specialist to rule out more serious causes like a brain tumor.
People who suffer from a sleep disorder, such as obstructive sleep apnea, are also more likely to have morning headaches. Over time, this condition can deprive your brain of oxygen and lead to a range of symptoms including headaches. A doctor can recommend lifestyle changes, such as losing weight or using a breathing machine called a continuous positive airway pressure (CPAP) device to help you breathe during sleep.
Circadian Rhythm Disorder
The circadian rhythm is the body’s 24-hour internal clock that controls our sleep-wake cycle. If it is disrupted, morning headaches can occur. People with this disorder experience irregular sleep periods without a predictable pattern or entrainment with day-night cycles. This results in difficulty falling asleep at night, oversleeping during the day, and an early wake-up time. People with this disorder typically have a neurodevelopmental or neurodegenerative disease, such as Parkinson’s disease, Alzheimer’s disease, or Huntington’s disease.
People who have migraines or other headache disorders are also at a higher risk of suffering from frequent morning headaches. These types of headaches are intense, throbbing, and often affect only one side of the head. They can be triggered by a variety of factors, including certain foods and drinks, stress, sleep disturbances, obstructive sleep apnea, and teeth grinding (bruxism).
If you have chronic insomnia or a history of waking with bad headaches, see your doctor to get a diagnosis and treatment. It may be helpful to keep a sleep journal and note the type, duration, and intensity of your headaches. It is also important to avoid alcohol, which can negatively impact REM sleep, and to consume plenty of water throughout the day to prevent dehydration, which is another common cause of headaches. Your doctor can also recommend sleep hygiene and a consistent sleep-wake schedule to improve entrainment.
Mental Health Issues
Waking up with a headache is not just an annoying and inconvenient, but sometimes a sign of a more serious health issue. If you have a constant and persistent headache, it’s worth seeing your doctor, especially if it’s also accompanied by other symptoms such as fatigue or dizziness.
Depression and anxiety are two mental health issues that can cause headaches. They can affect your sleep cycle and the regulation of hormones that influence the dilation or constriction of blood vessels. Similarly, if you are taking pain medications like NSAIDs or opiates, these can trigger headaches. Additionally, some people may develop tension-type headaches or migraines as a result of clenching their teeth while sleeping (a condition known as sleep bruxism).
If you are experiencing frequent morning headaches, your doctor can help you determine the root cause. Identifying your headache triggers and following a healthy diet can go a long way, but you can also ask about alternative treatments such as meditation or yoga to reduce the symptoms of your underlying disorder.
Keeping track of your headaches in a diary and consulting with your doctor are the best ways to get rid of them. With the right treatment plan, you can wake up feeling energized and ready to seize the day. Good luck!
