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[Home](https://www.samitivejhospitals.com/) 2. [Health Articles](https://www.samitivejhospitals.com/article-list) 3. Tips to Avoid those Morning Headaches [Back to Home](https://www.samitivejhospitals.com/) # Tips to Avoid those Morning Headaches   Kaseansom Viranuvatti, M.D. on May 17, 2019  3 min read  4\.2 Lifestyle Sleep apnea headache migraine  ### HIGHLIGHTS: - Caffeine and alcohol can result in a morning headache or nausea upon waking up due to their effect of expanding or contracting blood vessels, and stimulating the central nervous system. - Chronic sleep issues can lead to an increased risk of numerous health conditions, such as cardiovascular disease, heart attack, heart failure, arrhythmia, high blood pressure, stroke, diabetes, depression and extreme lethargy. Health enthusiasts are well aware of the importance of a good night’s sleep, and doctors also advise that we should be getting around 7, 8 or even 9 hours of sleep per night. Additionally, this sleep should include the hours of 22:00-02:00 as it is during this time that the body produces growth hormones, which can help slow the aging process and keep your body feeling strong. ### Sleep induced headaches Those who love to sleep often complain of a headache whenever they do not reach their preferred amount of sleep for the night, whereas those less inclined to sleep tend to respond by saying that too much sleep is a major cause of headaches. Actually, there are numerous factors at play with regard to sleep induced headaches, as follows: - Snoring throughout the night often leads to people waking up with a tight and dizzy type of headache because the body has not taken on sufficient amounts of oxygen during the night. This is due to an upper airway blockage trapping carbon dioxide or leading to higher-than-normal levels of the gas, in turn causing blood vessels to expand, resulting in a morning headache. - Not getting enough rest or not getting enough sleep each night can also cause headaches. This is especially the case in those groups who already suffer from chronic health disorders, such as migraines, as their chances of recurrent headaches is already higher than in others. - Too much sleep – meaning over 9 hours per night – can affect some types of hormone, leading to a reduction in blood flow to the brain and, subsequently, a headache. - Drinking caffeine or alcohol before bed time can lead to headaches or nausea upon waking up because these substances cause blood vessels to expand or contract, and stimulate the central nervous system. - An accumulation of stress may result in muscle tension affecting various areas, including the head, shoulders and neck, with this tension having the potential to affect sleep quality and cause headaches. ### Dangers associated with sleep irregularities Sleeping either too much or too little will have a negative effect on your body. Chronic sleep issues can increase the risk of developing various health conditions, such as cardiovascular disease, heart attack, heart failure, arrhythmia, high blood pressure, stroke, diabetes, depression and extreme lethargy. All of these conditions have the potential to result in much more serious consequences thereafter. #### Too much sleep - Lethargy and a lack of motivation that could lead to an unfulfilling daily life. - A decrease in the efficiency of the musculoskeletal system. - Obesity as a result of a reduction in the body’s metabolic rates, leading to an increase in fat stores and the possibility of numerous health conditions thereafter. - Hormonal changes that could result in depression. #### Too little sleep - Decreased brain functioning efficiency leading to difficulties with concentration. - A reduction in sexual desire. - Worn out and wrinkled skin, especially with regard to bags under the eyes. ### Tips on avoiding morning headaches - Go to sleep at roughly the same time each night and aim for around 7-9 hours of good quality sleep. - Avoid napping for long periods during the day, particularly when those naps extend from the daytime to the twilight hours. - Eat an evening meal which is easily digestible – being sure not to skip meals altogether — as this can reduce the risk of indigestion occurring while you sleep. - Exercise regularly, reduce stress and keep a positive mindset as these will all help to ensure a good night’s sleep. Irregular sleeping patterns can have more serious health consequences than you may have ever imagined. Equally, getting the correct amount of sleep each night has a range of health benefits. Aside from preventing illness, sufficient amounts of good quality sleep can help you achieve a fit and healthy body meaning weight that is much more easily controlled, a strong and revitalized mind, and a fully functioning hormonal system. Good quality sleep can even have a positive effect on how we look, giving us a cleaner and clearer complexion. Rating Share article [](https://www.samitivejhospitals.com/article/detail/morning-headaches)[](https://www.samitivejhospitals.com/article/detail/morning-headaches) ## Meet the author  Kaseansom Viranuvatti, M.D. Internal Medicine Neurology [View profile ](https://www.samitivejhospitals.com/doctor/detail/kaseansom-viranuvatti "View profile Kaseansom Viranuvatti, M.D.")  Appointment Concerned about your health? [Send an inquiry or schedule an appointment](https://www.samitivejhospitals.com/contact-inquiry?referrer_url=%2Farticle%2Fdetail%2Fmorning-headaches) ## Related articles [ The Link Between Sleep Apnea and Atrial Fibrillation by Sirin Apiyasawat, M.D. on Sep 8, 2025](https://www.samitivejhospitals.com/article/detail/sleep-apnea-atrial-fibrillation-link) [ 4 Unhealthy Sleeping Positions That People Commonly Adopt by Phat Amnajtrakul, M.D. on Aug 4, 2021](https://www.samitivejhospitals.com/article/detail/4-unhealthy-sleeping-positions-postures) [ Treating Stiff Neck Muscles and Migraine Headaches by Jitrada Samajarn, M.D. on Oct 16, 2020](https://www.samitivejhospitals.com/article/detail/treating-stiff-neck-muscles-and-migraine-headaches) [ Pregnant Women and Migraines by Thaninjitra Poonpedpun, M.D. on Feb 19, 2020](https://www.samitivejhospitals.com/article/detail/pregnant-women-and-migraines) [ Migraine in the Elderly: Symptoms, Treatment and Prevention by Thaninjitra Poonpedpun, M.D. on Feb 19, 2020](https://www.samitivejhospitals.com/article/detail/elderly-migraines-symptoms-treatment-prevention) [ TMS Therapy: Stimulating the Brain – and Say Goodbye to Migraines by Jitrada Samajarn, M.D. on Sep 10, 2019](https://www.samitivejhospitals.com/article/detail/tms-therapy) [ Find a Doctor](https://www.samitivejhospitals.com/find-doctor) [ Inquiry](https://www.samitivejhospitals.com/contact-inquiry?referrer_url=%2Farticle%2Fdetail%2Fmorning-headaches) [ Appointment](https://www.samitivejhospitals.com/appointment/step1) To top  Contact Us  [\+66 2022 2222](tel:+6620222086 "Call to Samitivej") [](https://www.facebook.com/Samitivej)[](https://twitter.com/Samitivej)[](https://www.instagram.com/samitivej)[](https://lin.ee/XbALYJl)[](https://www.youtube.com/user/samitivejhospitals) Copyright © 2026 Samitivej PCL. 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1. [Home](https://www.samitivejhospitals.com/) 2. [Health Articles](https://www.samitivejhospitals.com/article-list) 3. Tips to Avoid those Morning Headaches   3 min read  4\.2 Lifestyle Sleep apnea headache migraine  ### HIGHLIGHTS: - Caffeine and alcohol can result in a morning headache or nausea upon waking up due to their effect of expanding or contracting blood vessels, and stimulating the central nervous system. - Chronic sleep issues can lead to an increased risk of numerous health conditions, such as cardiovascular disease, heart attack, heart failure, arrhythmia, high blood pressure, stroke, diabetes, depression and extreme lethargy. Health enthusiasts are well aware of the importance of a good night’s sleep, and doctors also advise that we should be getting around 7, 8 or even 9 hours of sleep per night. Additionally, this sleep should include the hours of 22:00-02:00 as it is during this time that the body produces growth hormones, which can help slow the aging process and keep your body feeling strong. ### Sleep induced headaches Those who love to sleep often complain of a headache whenever they do not reach their preferred amount of sleep for the night, whereas those less inclined to sleep tend to respond by saying that too much sleep is a major cause of headaches. Actually, there are numerous factors at play with regard to sleep induced headaches, as follows: - Snoring throughout the night often leads to people waking up with a tight and dizzy type of headache because the body has not taken on sufficient amounts of oxygen during the night. This is due to an upper airway blockage trapping carbon dioxide or leading to higher-than-normal levels of the gas, in turn causing blood vessels to expand, resulting in a morning headache. - Not getting enough rest or not getting enough sleep each night can also cause headaches. This is especially the case in those groups who already suffer from chronic health disorders, such as migraines, as their chances of recurrent headaches is already higher than in others. - Too much sleep – meaning over 9 hours per night – can affect some types of hormone, leading to a reduction in blood flow to the brain and, subsequently, a headache. - Drinking caffeine or alcohol before bed time can lead to headaches or nausea upon waking up because these substances cause blood vessels to expand or contract, and stimulate the central nervous system. - An accumulation of stress may result in muscle tension affecting various areas, including the head, shoulders and neck, with this tension having the potential to affect sleep quality and cause headaches. ### Dangers associated with sleep irregularities Sleeping either too much or too little will have a negative effect on your body. Chronic sleep issues can increase the risk of developing various health conditions, such as cardiovascular disease, heart attack, heart failure, arrhythmia, high blood pressure, stroke, diabetes, depression and extreme lethargy. All of these conditions have the potential to result in much more serious consequences thereafter. #### Too much sleep - Lethargy and a lack of motivation that could lead to an unfulfilling daily life. - A decrease in the efficiency of the musculoskeletal system. - Obesity as a result of a reduction in the body’s metabolic rates, leading to an increase in fat stores and the possibility of numerous health conditions thereafter. - Hormonal changes that could result in depression. #### Too little sleep - Decreased brain functioning efficiency leading to difficulties with concentration. - A reduction in sexual desire. - Worn out and wrinkled skin, especially with regard to bags under the eyes. ### Tips on avoiding morning headaches - Go to sleep at roughly the same time each night and aim for around 7-9 hours of good quality sleep. - Avoid napping for long periods during the day, particularly when those naps extend from the daytime to the twilight hours. - Eat an evening meal which is easily digestible – being sure not to skip meals altogether — as this can reduce the risk of indigestion occurring while you sleep. - Exercise regularly, reduce stress and keep a positive mindset as these will all help to ensure a good night’s sleep. Irregular sleeping patterns can have more serious health consequences than you may have ever imagined. Equally, getting the correct amount of sleep each night has a range of health benefits. Aside from preventing illness, sufficient amounts of good quality sleep can help you achieve a fit and healthy body meaning weight that is much more easily controlled, a strong and revitalized mind, and a fully functioning hormonal system. Good quality sleep can even have a positive effect on how we look, giving us a cleaner and clearer complexion. Rating  Kaseansom Viranuvatti, M.D. Internal Medicine Neurology [View profile ](https://www.samitivejhospitals.com/doctor/detail/kaseansom-viranuvatti "View profile Kaseansom Viranuvatti, M.D.")