🕷️ Crawler Inspector

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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 197 (from laksa156)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa197.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.tomsguide.com/wellness/sleep/how-to-stop-waking-up-with-a-headache\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.tomsguide.com/wellness/sleep/how-to-stop-waking-up-with-a-headache\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.tomsguide.com\/wellness\/sleep\/how-to-stop-waking-up-with-a-headache","crawl_time":1776785120,"first_indexed_time":1736550058,"http_code":200,"src_unparsed":"com,tomsguide!www,\/wellness\/sleep\/how-to-stop-waking-up-with-a-headache s443","src_root_hash":"10739315332286082797","history_drop_reason":null,"meta_title":"How to stop waking up with a headache – advice from doctors | Tom's Guide","meta_descriptions":["Stay on top of your nighttime routine and hydration to reduce morning headaches"],"attrs_boilerpipe_text":"Waking up with a headache is a common experience. Whether your head is throbbing the minute you open your eyes or you slowly develop a tension headache after you wake up, headaches can wreak havoc on our daily life.\nSleeping on the\nbest mattress\nfor your sleep style and body type is the number one way of making sure you sleep comfortably and wake up refreshed. But if headaches are sabotaging your morning routine, you'll want to take further action. And there are many things that may be causing them.\nWhy do people wake up with a headache?\nWaking up with a headache is common.\nStudies show\none in 13 people suffer with morning headaches. As you transition from sleep to wakefulness, different parts of your brain gradually wake up.\nDuring this wake-up period, you experienced heightened sensitivity (hence why your eyes struggle to adjust to bright lights and a blaring alarm hurts your ears). As such, you are more susceptible to pain and tension in the head and neck can produce a headache.\nMedical conditions can trigger morning head pain, but lifestyle choices and your sleep environment can also affect your tendency to wake up with a pounding head. Dr Perry explains that a tension headache is the most common morning headache and the most likely causes of these types of headaches are:\nTeeth grinding (Bruxism)\nTension in the jaw and neck\nAlcohol or caffeine intake\nSleep apnea\nPoor sleep quality\nTo stop waking up with a headache, you need to identify the root cause so you know how to tackle it. While experts say an occasional morning headache is nothing to worry about, it can become a nuisance, especially when you have places to be and responsibilities to fulfil.\nGet instant access to breaking news, the hottest reviews, great deals and helpful tips.\n7 ways to stop waking up with a headache\nIf you’re struggling to pinpoint what is causing your headaches, these tips can provide some relief and help you identify the cause.\n1. Ensure you stay hydrated\nDehydration reduces the fluid around the brain, which can cause headaches. Staying hydrated throughout the day is key to preventing head pain.\nWhile we don't recommend downing pints of water close to bedtime (that's a sure fire way to keep you awake making trips to the bathroom), Dr Perry advises keeping a glass of water at your bedside to sip if you wake up thirsty during the night or drink first thing in the morning. This makes sure you're getting in that much-needed H2O first thing in the morning to eliminate head pain.\n(Image credit: Getty Images)\n2. Limit caffeine and alcohol\nAs well as dehydrating you, alcohol reduces blood sugar and triggers an inflammatory response in the immune system, which contributes to headaches. The immediate effects of alcohol ware off by the morning and tend to be replaced by a thumping headache. Therefore, it is important to be mindful of alcohol consumption if you are concerned about headaches.\nSimilarly, drinking caffeine late in the afternoon or at night can disrupt sleep quality and make it more difficult to fall asleep, leading to morning headaches.\nAnother factor to consider is a caffeine withdrawal headache. Caffeine constricts the blood vessels in the head, so if you abstain from it your blood vessels will open more, letting more blood flow, leading to a pressure headache. Consider reducing your caffeine intake if you think this might be the cause.\n3. Ensure your sleep environment is comfortable\nHow comfortable you are during the night will always affect how refreshed you feel when you wake up. Dr Harris explains that sometimes the cause of your morning headache can be as simple as sleeping in an awkward position that strains your neck.\nTo avoid pressure building up in your neck and shoulders, leading to a headache by the time you wake up, you'll want to make sure you're sleeping on the\nbest pillow\nand most supportive mattress for your sleep type. This will ease pressure and promote spinal alignment for a comfortable, pain-free sleep each night.\n4. Create a calming nighttime routine\n(Image credit: Getty Images)\nDr Harris says: \"Preventing morning headaches starts with having good sleep habits.\" Where to start? With a consistent sleep schedule where you wake up and go to sleep at the same time every day. To achieve this, a relaxing nighttime routine can help.\nStress and\nanxiety\nat night can make you clench your jaw or grind your teeth, leading to head pain. But a well established\nnighttime routine\ncan help you wind down and manage worrisome thoughts before hitting the hay. This routine should include a screen-free relaxing activity, a sleep-inducing drink and a clean, calming sleep space.\nDr Perry says meditating or writing down your thoughts and concerns before bedtime are great ways to alleviate stress and relax. Falling asleep feeling relaxed will improve sleep quality and minimise mental and physical tension, reducing the chance of you waking up with a headache.\n5. Keep an eye for other symptoms\nSleep disorders like\nsleep apnea\nwhere breathing is disrupted during the night, reducing oxygen in the brain, can cause morning headaches. Dr Harris says you should be cautious if your headaches come with other symptoms like dizziness, vision changes or confusion as these could signal underlying conditions like sleep apnea or high blood pressure.\n6. Look at your diet\n(Image credit: Getty Images)\nSeveral\nstudies\nhave proven a link between diet and headaches, showing different foods can provoke and prevent headaches in different individuals. Keeping an eye on your diet and recording what you eat when you experience these headaches can help you identify any headache-inducing foods.\nAs a general rule, foods high in sugar and processed meats can induce headaches while foods rich in magnesium, calcium and vitamin D can lower the occurrence of headaches. Some common triggers also include food and drink that contains monosodium glutamate (MSG) or aspartame.\n7. Take a breath\nBreathing exercises are a great tool for alleviating headaches as they release stress and tension in the body which could be at the root of your morning headaches. Dr Harris advises: \"If you suspect stress is the trigger, take a few moments to relax and reset.\"\nWhen you wake up, take a deep breath, hold it for a few seconds and breath out slowly. Repeat this until you feel less tension in your mind and body. This moment of calm helps you focus your mind and eases your muscles, reducing any strain in the head.\n(Image credit: Shutterstock)\nHow to ease morning headaches\nTo stop a morning headache ruining your day, you'll want to get rid of it fast so you can crack on with your daily plans.\nDr Harris advice? \"If you wake up with a headache, start by drinking water and eating a balanced breakfast. Over-the-counter pain relievers can help, but don’t overuse them. Stretching or using a cold compress on your forehead can ease the pain too.\"\nWhen to get professional advice\nYou should get medical help if morning headaches are severe, very regular or accompanied by other symptoms of sleep disorders or health issues.\nDr Harris advises: \"Morning headaches become a concern if they happen often, get worse over time, or come with other symptoms like dizziness, vision changes, or confusion. These could signal an underlying condition like sleep apnea or high blood pressure. If this sounds familiar, it’s time to talk to your doctor.\"\nDr Perry adds you should also consult your dentist to see if you have temporomandibular joint disorder (TMJ), a condition that affects the joints and muscles around the jaw, causing Bruxism.","attrs_markdown":"![](https:\/\/sb.scorecardresearch.com\/p\/?c1=2&c2=10055482&cv=4.4.0&cj=1)\n\n[Skip to main content](https:\/\/www.tomsguide.com\/wellness\/sleep\/how-to-stop-waking-up-with-a-headache#main)\n\n![](https:\/\/cdn.mos.cms.futurecdn.net\/flexiimages\/wsqwxpe9zn1765206849.svg)Club Benefits\n\n\\- Join our community\n\nJOIN NOW\n\n12\n\nMember Features\n\n24\/7\n\nAccess Available\n\n30K+\n\nActive Members\n\n![](https:\/\/cdn.mos.cms.futurecdn.net\/flexiimages\/5txuaaloia1766493914.svg)\n\nExclusive Newsletters\n\nTech news direct to your inbox\n\n![](https:\/\/cdn.mos.cms.futurecdn.net\/flexiimages\/0bmkj73eis1766493894.svg)\n\nPolls\n\nHave your say in tech polls\n\n![](https:\/\/cdn.mos.cms.futurecdn.net\/flexiimages\/gvunrtgagf1766494148.svg)\n\nQuizzes\n\nTest your tech knowledge\n\n![](https:\/\/cdn.mos.cms.futurecdn.net\/flexiimages\/flqur7b1br1766494174.svg)\n\nMember Competitions\n\nMember-only chances to win\n\n![](https:\/\/cdn.mos.cms.futurecdn.net\/flexiimages\/h5iu9f5w991766494206.svg)\n\nCommunity Forums\n\nConnect with members\n\n![](https:\/\/cdn.mos.cms.futurecdn.net\/flexiimages\/5gxddw1qjo1766494228.svg)\n\nExclusive Discounts\n\nMembers get exclusive savings\n\nGET CLUB ACCESS QUICK\n\nFor the fastest way to join Tom's Guide Club enter your email below. 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[Sleep](https:\/\/www.tomsguide.com\/wellness\/sleep)\n# How to stop waking up with a headache — advice from doctors\n[How To](https:\/\/www.tomsguide.com\/how-to)\n\nBy [Eve Davies](https:\/\/www.tomsguide.com\/author\/eve-davies)\n\npublished\n\nJanuary 10, 2025\n\nStay on top of your nighttime routine and keep hydrated to reduce morning headaches\n\nWhen you purchase through links on our site, we may earn an affiliate commission. [Here’s how it works](https:\/\/www.tomsguide.com\/reference\/about-us#section-affiliate-advertising-disclosure).\n\n![A man wearing a grey tshirt sitting on bed in beige room with his head in his hands as he struggles with morning headache](https:\/\/cdn.mos.cms.futurecdn.net\/n4MYmjqwMEvHyio2Uxq7vD.jpg)\n\n(Image credit: Getty Images)\n\nShare\n\n- Copy link\n- [Facebook](https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.tomsguide.com%2Fwellness%2Fsleep%2Fhow-to-stop-waking-up-with-a-headache)\n- [X](https:\/\/twitter.com\/intent\/tweet?text=How+to+stop+waking+up+with+a+headache+%E2%80%94+advice+from+doctors&url=https%3A%2F%2Fwww.tomsguide.com%2Fwellness%2Fsleep%2Fhow-to-stop-waking-up-with-a-headache)\n- [Reddit](https:\/\/www.reddit.com\/submit?url=https%3A%2F%2Fwww.tomsguide.com%2Fwellness%2Fsleep%2Fhow-to-stop-waking-up-with-a-headache&title=How+to+stop+waking+up+with+a+headache+%E2%80%94+advice+from+doctors)\n- [Email](mailto:?subject=I%20found%20this%20webpage&body=Hi,%20I%20found%20this%20webpage%20and%20thought%20you%20might%20like%20it%20https:\/\/www.tomsguide.com\/wellness\/sleep\/how-to-stop-waking-up-with-a-headache)\n\nShare this article\n\nJoin the conversation\n\n[Follow us](https:\/\/google.com\/preferences\/source?q=tomsguide.com)\n\nAdd us as a preferred source on Google\n\nNewsletter\n\nSign up to get the BEST of Tom's Guide direct to your inbox.\n\nHere at Tom’s Guide our expert editors are committed to bringing you the best news, reviews and guides to help you stay informed and ahead of the curve\\!\n\n***\nBy signing up, you agree to our [Terms of services](https:\\\/\\\/futureplc.com\\\/terms-conditions\\\/)  and acknowledge that you have read our [Privacy Notice](https:\\\/\\\/futureplc.com\\\/privacy-policy\\\/). 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Plus, analysis from our AI editor and tips on how to use the latest AI tools\\!\n\nSubscribe +\n\n![Tom\\&\\#039;s iGuide](https:\/\/cdn.mos.cms.futurecdn.net\/CpzPMng5oVrKVh5r2XiVSY.jpg)\n\nWeekly on Friday\n\nTom's iGuide\n\nUnlock the vast world of Apple news straight to your inbox. With coverage on everything from exciting product launches to essential software updates, this is your go-to source for the latest updates on all the best Apple content.\n\nSubscribe +\n\n![Tom\\&\\#039;s Streaming Guide](https:\/\/cdn.mos.cms.futurecdn.net\/kCCcjxmYoMbcZbwvQqmMTY.jpg)\n\nWeekly on Monday\n\nTom's Streaming Guide\n\nOur weekly newsletter is expertly crafted to immerse you in the world of streaming. Stay updated on the latest releases and our top recommendations across your favorite streaming platforms.\n\nSubscribe +\n\n***\nJoin the club\n\nGet full access to premium articles, exclusive features and a growing list of member rewards.\n\n[Explore](https:\/\/www.tomsguide.com\/membership)\n\n***\nAn account already exists for this email address, please log in.\n\nSubscribe to our newsletter\n\nWaking up with a headache is a common experience. Whether your head is throbbing the minute you open your eyes or you slowly develop a tension headache after you wake up, headaches can wreak havoc on our daily life.\n\nSleeping on the [best mattress](https:\/\/www.tomsguide.com\/mattresses\/best-mattress) for your sleep style and body type is the number one way of making sure you sleep comfortably and wake up refreshed. But if headaches are sabotaging your morning routine, you'll want to take further action. And there are many things that may be causing them.\n\nWe spoke to Dr Chelsea Perry, owner of [Sleep Solutions](https:\/\/sleepsolutions.health\/) and a Diplomate of the American Board of Dental Sleep Medicine, and Dr Shelby Harris, a clinical psychologist at [Sleepopolis](https:\/\/sleepopolis.com\/experts\/shelby-harris\/) specializing in sleep disorders and neurology, to find out what causes morning headaches and how to stop them.\n\nYou may like\n\n- [![A man with short brown hair wakes up in the middle of the night and makes the sleep hygiene mistake of looking at his alarm clock, which shows the time at 3.10am.](https:\/\/cdn.mos.cms.futurecdn.net\/ja7eUAz9TscehzwiefQzGh.jpg) Waking up at 3 a.m.? Insomnia experts share 7 common sleep mistakes that ruin your rest — and how to fix them](https:\/\/www.tomsguide.com\/wellness\/sleep-problems\/experts-share-7-major-sleep-hygiene-mistakes-that-cause-3-a-m-wake-ups-and-insomnia-and-how-to-fix-them)\n- [![A woman with brown hair sits up in bed holding her lower back because she\\&\\#039;s in pain](https:\/\/cdn.mos.cms.futurecdn.net\/qcUKMuPJ3uVYftwHzFyptM.jpg) 5 signs your mattress is why you keep waking up during the night — plus, 3 quick fixes to boost your comfort](https:\/\/www.tomsguide.com\/wellness\/sleep\/how-to-tell-if-your-mattress-is-the-reason-you-wake-up-at-3-am)\n- [![woman waking up refreshed in bed](https:\/\/cdn.mos.cms.futurecdn.net\/MrLKRFRktjmx8Z6nfEhkfX.jpg) Stop waking up at 3 am — I asked 5 doctors for their best sleep hygiene tips and here’s what they said](https:\/\/www.tomsguide.com\/wellness\/sleep\/i-asked-5-doctors-for-their-best-ever-sleep-hygiene-tips-to-fall-asleep-fast-and-reverse-3-a-m-wake-ups-heres-what-they-said)\n## Why do people wake up with a headache?\nWaking up with a headache is common. [Studies show](https:\/\/pubmed.ncbi.nlm.nih.gov\/14718329\/) one in 13 people suffer with morning headaches. As you transition from sleep to wakefulness, different parts of your brain gradually wake up.\n\nDuring this wake-up period, you experienced heightened sensitivity (hence why your eyes struggle to adjust to bright lights and a blaring alarm hurts your ears). As such, you are more susceptible to pain and tension in the head and neck can produce a headache.\n\nMedical conditions can trigger morning head pain, but lifestyle choices and your sleep environment can also affect your tendency to wake up with a pounding head. Dr Perry explains that a tension headache is the most common morning headache and the most likely causes of these types of headaches are:\n\n- Teeth grinding (Bruxism)\n- Tension in the jaw and neck\n- Alcohol or caffeine intake\n- Sleep apnea\n- Poor sleep quality\n\nTo stop waking up with a headache, you need to identify the root cause so you know how to tackle it. While experts say an occasional morning headache is nothing to worry about, it can become a nuisance, especially when you have places to be and responsibilities to fulfil.\n\nSign up to get the BEST of Tom's Guide direct to your inbox.\n\nGet instant access to breaking news, the hottest reviews, great deals and helpful tips.\n\nBy signing up, you agree to our [Terms of services](https:\\\/\\\/futureplc.com\\\/terms-conditions\\\/)  and acknowledge that you have read our [Privacy Notice](https:\\\/\\\/futureplc.com\\\/privacy-policy\\\/). You also agree to receive marketing emails from us that may include promotions from our trusted partners and sponsors, which you can unsubscribe from at any time.\n### 7 ways to stop waking up with a headache\nIf you’re struggling to pinpoint what is causing your headaches, these tips can provide some relief and help you identify the cause.\n\n## 1\\. Ensure you stay hydrated\nDehydration reduces the fluid around the brain, which can cause headaches. Staying hydrated throughout the day is key to preventing head pain.\n\nWhile we don't recommend downing pints of water close to bedtime (that's a sure fire way to keep you awake making trips to the bathroom), Dr Perry advises keeping a glass of water at your bedside to sip if you wake up thirsty during the night or drink first thing in the morning. This makes sure you're getting in that much-needed H2O first thing in the morning to eliminate head pain.\n\nWhat to read next\n\n- [![Woman wakes smiling and stretching in a bed with light-coloured bedding.](https:\/\/cdn.mos.cms.futurecdn.net\/yULjECdWpqWN9TMVFK4uwc.jpg) I'm waking up full of energy after a doctor helped me fix this simple sleep hygiene mistake I didn't realize I was making](https:\/\/www.tomsguide.com\/wellness\/sleep\/im-waking-up-full-of-energy-after-a-doctor-helped-me-fix-this-simple-sleep-hygiene-mistake-i-didnt-realize-i-was-making)\n- [![A woman sis on her couch looking tired, with her eyes closed. She has a cup of coffee in her hand.](https:\/\/cdn.mos.cms.futurecdn.net\/UQidXnxDkHNWH2qhdnt9PF.jpg) Stop doing this one thing the second you wake up to end morning grogginess for good, say experts](https:\/\/www.tomsguide.com\/wellness\/sleep\/stop-doing-this-one-thing-the-second-you-wake-up-to-end-morning-grogginess-for-good-say-experts)\n- [![A woman sits up in bed in a sunny bedroom with with her arms raised above her head, looking ready to jump out of bed. In the top left corner is a Tom\\&\\#039;s Guide Sleep Week logo](https:\/\/cdn.mos.cms.futurecdn.net\/KDFu85whGiqnjdTHmxGzEP.jpg) 3 doctors recommended this sleep hygiene tip and it's why I'm finally waking up with loads of energy — here's how it works](https:\/\/www.tomsguide.com\/wellness\/sleep\/i-asked-the-experts-why-i-still-feel-exhausted-after-8-hours-of-sleep-and-they-all-said-the-same-thing)\n\n![A woman sat on bed wearing white vest and orange shorts with a glass of water in hand, looking out of window with wooden frame and plants outside.](https:\/\/cdn.mos.cms.futurecdn.net\/SF3qUAc2sDwdUxDXNpzXAE.jpg)\n\n(Image credit: Getty Images)\n## 2\\. Limit caffeine and alcohol\nAs well as dehydrating you, alcohol reduces blood sugar and triggers an inflammatory response in the immune system, which contributes to headaches. The immediate effects of alcohol ware off by the morning and tend to be replaced by a thumping headache. Therefore, it is important to be mindful of alcohol consumption if you are concerned about headaches.\n\nSimilarly, drinking caffeine late in the afternoon or at night can disrupt sleep quality and make it more difficult to fall asleep, leading to morning headaches.\n\nAnother factor to consider is a caffeine withdrawal headache. Caffeine constricts the blood vessels in the head, so if you abstain from it your blood vessels will open more, letting more blood flow, leading to a pressure headache. Consider reducing your caffeine intake if you think this might be the cause.\n\n## 3\\. Ensure your sleep environment is comfortable\nHow comfortable you are during the night will always affect how refreshed you feel when you wake up. Dr Harris explains that sometimes the cause of your morning headache can be as simple as sleeping in an awkward position that strains your neck.\n\nTo avoid pressure building up in your neck and shoulders, leading to a headache by the time you wake up, you'll want to make sure you're sleeping on the [best pillow](https:\/\/www.tomsguide.com\/best-picks\/best-pillow) and most supportive mattress for your sleep type. This will ease pressure and promote spinal alignment for a comfortable, pain-free sleep each night.\n\n## 4\\. Create a calming nighttime routine\n![A woman in bed reading a book with a cup of tea in hand and a lamp on the bedside table, as she completes her nighttime routine](https:\/\/cdn.mos.cms.futurecdn.net\/oeLXFq8KpzgtSctrxbc34F.jpg)\n\n(Image credit: Getty Images)\n\nDr Harris says: \"Preventing morning headaches starts with having good sleep habits.\" Where to start? With a consistent sleep schedule where you wake up and go to sleep at the same time every day. To achieve this, a relaxing nighttime routine can help.\n\nStress and [anxiety](https:\/\/www.tomsguide.com\/wellness\/sleep\/sleep-with-anxiety-and-depression) at night can make you clench your jaw or grind your teeth, leading to head pain. But a well established [nighttime routine](https:\/\/www.tomsguide.com\/news\/what-is-a-nighttime-routine-for-adults-and-how-do-they-help-you-fall-asleep-faster) can help you wind down and manage worrisome thoughts before hitting the hay. This routine should include a screen-free relaxing activity, a sleep-inducing drink and a clean, calming sleep space.\n\nDr Perry says meditating or writing down your thoughts and concerns before bedtime are great ways to alleviate stress and relax. Falling asleep feeling relaxed will improve sleep quality and minimise mental and physical tension, reducing the chance of you waking up with a headache.\n\n## 5\\. Keep an eye for other symptoms\nSleep disorders like [sleep apnea](https:\/\/www.tomsguide.com\/wellness\/mattresses\/how-do-i-know-if-i-have-sleep-apnea) where breathing is disrupted during the night, reducing oxygen in the brain, can cause morning headaches. Dr Harris says you should be cautious if your headaches come with other symptoms like dizziness, vision changes or confusion as these could signal underlying conditions like sleep apnea or high blood pressure.\n\n## 6\\. Look at your diet\n![A woman with brown curly hair wearing a yellow top smiling as she lifts a fork of food to her mouth](https:\/\/cdn.mos.cms.futurecdn.net\/K7BaUB4rUDtZdo8Em99RjA.jpg)\n\n(Image credit: Getty Images)\n\nSeveral [studies](https:\/\/pubmed.ncbi.nlm.nih.gov\/27699780\/#:~:text=Only%20studies%20that%20were%20written,of%20persons%20with%20headache%20disorders.) have proven a link between diet and headaches, showing different foods can provoke and prevent headaches in different individuals. Keeping an eye on your diet and recording what you eat when you experience these headaches can help you identify any headache-inducing foods.\n\nAs a general rule, foods high in sugar and processed meats can induce headaches while foods rich in magnesium, calcium and vitamin D can lower the occurrence of headaches. Some common triggers also include food and drink that contains monosodium glutamate (MSG) or aspartame.\n\n## 7\\. Take a breath\nBreathing exercises are a great tool for alleviating headaches as they release stress and tension in the body which could be at the root of your morning headaches. Dr Harris advises: \"If you suspect stress is the trigger, take a few moments to relax and reset.\"\n\nWhen you wake up, take a deep breath, hold it for a few seconds and breath out slowly. Repeat this until you feel less tension in your mind and body. This moment of calm helps you focus your mind and eases your muscles, reducing any strain in the head.\n\n![A woman with blonde hair and wearing a grey shirt sits on her bed practising a guided sleep meditation to help her fall asleep fast](https:\/\/cdn.mos.cms.futurecdn.net\/HPZRsAHHzkci7hVxDFcXeE.jpg)\n\n(Image credit: Shutterstock)\n### How to ease morning headaches\nTo stop a morning headache ruining your day, you'll want to get rid of it fast so you can crack on with your daily plans.\n\nDr Harris advice? \"If you wake up with a headache, start by drinking water and eating a balanced breakfast. Over-the-counter pain relievers can help, but don’t overuse them. Stretching or using a cold compress on your forehead can ease the pain too.\"\n\n## When to get professional advice\nYou should get medical help if morning headaches are severe, very regular or accompanied by other symptoms of sleep disorders or health issues.\n\nDr Harris advises: \"Morning headaches become a concern if they happen often, get worse over time, or come with other symptoms like dizziness, vision changes, or confusion. These could signal an underlying condition like sleep apnea or high blood pressure. If this sounds familiar, it’s time to talk to your doctor.\"\n\nDr Perry adds you should also consult your dentist to see if you have temporomandibular joint disorder (TMJ), a condition that affects the joints and muscles around the jaw, causing Bruxism.\n\n![Eve Davies](https:\/\/cdn.mos.cms.futurecdn.net\/MyvW9VLArpyJoqfRp3GDDb.jpg)\n\n[Eve Davies](https:\/\/www.tomsguide.com\/author\/eve-davies)\n\nSleep Tech Product Tester and Writer\n\nEve is a sleep tech product tester and writer at Tom's Guide, covering everything from smart beds and sleep trackers, to sleep earbuds and sunrise alarm clocks. Eve is a PPA-accredited journalist with an MA in Magazine Journalism, and has four years’ experience writing features and news. In her role as Sleep Tech Product Tester and Writer for Tom's Guide, Eve is constantly trying out and reviewing the latest sleep products from brands such as Apple, Garmin, Whoop, Hatch, Sleep Number, Eight Sleep, and Oura. A fitness enthusiast who completed the London Marathon earlier this year, Eve loves exploring the relationship between good sleep, overall health, and physical performance, and how great sleep tech can make that relationship even better.\n\nRead more\n\n[![A man with short brown hair wakes up in the middle of the night and makes the sleep hygiene mistake of looking at his alarm clock, which shows the time at 3.10am.](https:\/\/cdn.mos.cms.futurecdn.net\/ja7eUAz9TscehzwiefQzGh.jpg) Sleep Problems Waking up at 3 a.m.? Insomnia experts share 7 common sleep mistakes that ruin your rest — and how to fix them](https:\/\/www.tomsguide.com\/wellness\/sleep-problems\/experts-share-7-major-sleep-hygiene-mistakes-that-cause-3-a-m-wake-ups-and-insomnia-and-how-to-fix-them \"Waking up at 3 a.m.? Insomnia experts share 7 common sleep mistakes that ruin your rest — and how to fix them\")\n\n[![A woman with brown hair sits up in bed holding her lower back because she\\&\\#039;s in pain](https:\/\/cdn.mos.cms.futurecdn.net\/qcUKMuPJ3uVYftwHzFyptM.jpg) Mattresses 5 signs your mattress is why you keep waking up during the night — plus, 3 quick fixes to boost your comfort](https:\/\/www.tomsguide.com\/wellness\/sleep\/how-to-tell-if-your-mattress-is-the-reason-you-wake-up-at-3-am \"5 signs your mattress is why you keep waking up during the night — plus, 3 quick fixes to boost your comfort\")\n\n[![woman waking up refreshed in bed](https:\/\/cdn.mos.cms.futurecdn.net\/MrLKRFRktjmx8Z6nfEhkfX.jpg) Sleep Stop waking up at 3 am — I asked 5 doctors for their best sleep hygiene tips and here’s what they said](https:\/\/www.tomsguide.com\/wellness\/sleep\/i-asked-5-doctors-for-their-best-ever-sleep-hygiene-tips-to-fall-asleep-fast-and-reverse-3-a-m-wake-ups-heres-what-they-said \"Stop waking up at 3 am — I asked 5 doctors for their best sleep hygiene tips and here’s what they said\")\n\n[![Woman wakes smiling and stretching in a bed with light-coloured bedding.](https:\/\/cdn.mos.cms.futurecdn.net\/yULjECdWpqWN9TMVFK4uwc.jpg) Sleep I'm waking up full of energy after a doctor helped me fix this simple sleep hygiene mistake I didn't realize I was making](https:\/\/www.tomsguide.com\/wellness\/sleep\/im-waking-up-full-of-energy-after-a-doctor-helped-me-fix-this-simple-sleep-hygiene-mistake-i-didnt-realize-i-was-making \"I'm waking up full of energy after a doctor helped me fix this simple sleep hygiene mistake I didn't realize I was making\")\n\n[![A woman sits up in bed in a sunny bedroom with with her arms raised above her head, looking ready to jump out of bed. In the top left corner is a Tom\\&\\#039;s Guide Sleep Week logo](https:\/\/cdn.mos.cms.futurecdn.net\/KDFu85whGiqnjdTHmxGzEP.jpg) Sleep 3 doctors recommended this sleep hygiene tip and it's why I'm finally waking up with loads of energy — here's how it works](https:\/\/www.tomsguide.com\/wellness\/sleep\/i-asked-the-experts-why-i-still-feel-exhausted-after-8-hours-of-sleep-and-they-all-said-the-same-thing \"3 doctors recommended this sleep hygiene tip and it's why I'm finally waking up with loads of energy — here's how it works\")\n\n[![A woman sis on her couch looking tired, with her eyes closed. She has a cup of coffee in her hand.](https:\/\/cdn.mos.cms.futurecdn.net\/UQidXnxDkHNWH2qhdnt9PF.jpg) Sleep Stop doing this one thing the second you wake up to end morning grogginess for good, say experts](https:\/\/www.tomsguide.com\/wellness\/sleep\/stop-doing-this-one-thing-the-second-you-wake-up-to-end-morning-grogginess-for-good-say-experts \"Stop doing this one thing the second you wake up to end morning grogginess for good, say experts\")\n\n[![The image shows a man lying in bed with his eyes open and his arm resting on the top of his head. A digital clock beside him shows the time is 3AM](https:\/\/cdn.mos.cms.futurecdn.net\/JXc2Qv5MffqwdcVntrEx6C.jpg) Sleep I went from a sleep score of 100 to waking up at 3am — and experts say it’s down to this common nighttime mistake](https:\/\/www.tomsguide.com\/wellness\/sleep\/experts-reveal-common-nighttime-mistake-thats-dropping-you-into-a-cycle-of-3-am-wake-ups-and-the-hack-that-will-help-you-sleep-through-again \"I went from a sleep score of 100 to waking up at 3am — and experts say it’s down to this common nighttime mistake \")\n\n[![On the left, a woman lies on her back in bed stretching with a smile on her face, as if she\\&\\#039;s had a good night\\&\\#039;s sleep. 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A blue Tom\\&\\#039;s Guide Sleep Week 2026 logo sits in the top right hand corner](https:\/\/cdn.mos.cms.futurecdn.net\/iHxGo5BtNmQhh85pGy2j6W.jpg) Sleep I slept for 8 hours a night and still felt exhausted — until an expert changed one simple thing about my sleep schedule](https:\/\/www.tomsguide.com\/wellness\/sleep\/doctor-explains-why-am-i-still-tired-after-8-hours-of-sleep \"I slept for 8 hours a night and still felt exhausted — until an expert changed one simple thing about my sleep schedule\")\n\n[![A woman sits up in bed and rubs her neck after a night on a mattress that\\&\\#039;s past its best](https:\/\/cdn.mos.cms.futurecdn.net\/WW7tsMC86JiiM3VSLJesrj.jpg) Pillows & Bedding Keep waking up through the night? 4 signs your pillow is to blame](https:\/\/www.tomsguide.com\/mattresses\/pillows-bedding\/keep-waking-up-through-the-night-4-signs-your-pillow-is-to-blame \"Keep waking up through the night? 4 signs your pillow is to blame\")\n\nLatest in Sleep\n\n[![Two reviewers check out the Saatva Classic mattress. 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Here's how to pollen-proof your mattress and bedding](https:\/\/www.tomsguide.com\/wellness\/sleep\/allergies-ruining-your-sleep-heres-how-to-pollen-proof-your-mattress-and-bedding \"Allergies ruining your sleep? Here's how to pollen-proof your mattress and bedding\")\n\n[![A split screen with an image of the Apple Watch Ultra on a woman\\&\\#039;s wrist in a bedroom setting, and an image of an iPhone 15 displaying her sleep score.](https:\/\/cdn.mos.cms.futurecdn.net\/M3QAVYsFRgzwZotQ4dMPLn.jpg) Sleep Tech 3 key Apple Watch settings I’m using to get more sleep and hit the longevity boosting 7:1 Sleep Rule](https:\/\/www.tomsguide.com\/wellness\/sleep-tech\/apple-watch-7-1-sleep-rule-longevity \"3 key Apple Watch settings I’m using to get more sleep and hit the longevity boosting 7:1 Sleep Rule\")\n\n[![The main image shows a man sitting up in bed and stretching in the morning, looking well rested. 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Work these 3 ‘sleep muscles’ for more energy, experts say\")\n\n[![The image shows a glowing sunrise alarm clock on the left and a woman stretching her arms above her head as she wakes up on the right ](https:\/\/cdn.mos.cms.futurecdn.net\/XmCeh7PdhMoQhbWSNPcVfN.jpg) Sleep I fixed my morning exhaustion by ditching my snooze button habit — here’s the expert 3-step reset that helped me](https:\/\/www.tomsguide.com\/wellness\/sleep\/ive-gone-from-early-bird-to-snooze-button-queen-this-spring-a-sleep-expert-explains-why-and-how-to-reclaim-my-energy \"I fixed my morning exhaustion by ditching my snooze button habit — here’s the expert 3-step reset that helped me\")\n\n[![A white bedroom featuring a bed with crisp white sheets and a weighted blanket. The bedroom overlooks a city at night. ](https:\/\/cdn.mos.cms.futurecdn.net\/AXkaTS5f2CjMnvAgtTvPE6.jpg) Sleep 74% of us lose sleep due to stress — these are the 9 nighttime routine essentials that help me to unwind and fall asleep fast](https:\/\/www.tomsguide.com\/wellness\/sleep\/74-percent-of-us-lose-sleep-because-of-stress-these-are-the-9-nighttime-routine-essentials-that-help-me-to-unwind-and-fall-asleep-fast \"74% of us lose sleep due to stress — these are the 9 nighttime routine essentials that help me to unwind and fall asleep fast\")\n\n[![Sleep writer Ruth Jones holds a moonbird stress and relaxation device in her bedroom](https:\/\/cdn.mos.cms.futurecdn.net\/ELmi4Mm6qhfhw7ABWA7nua.jpg) Sleep Tech I tried this handheld 'breathing coach' to stop stress ruining my sleep, and it ended up solving my morning fatigue — here's why](https:\/\/www.tomsguide.com\/wellness\/sleep-tech\/moonbird-handheld-device-for-reducing-stress-anxiety-and-insomnia \"I tried this handheld 'breathing coach' to stop stress ruining my sleep, and it ended up solving my morning fatigue — here's why\")\n\n[![The image shows a dark haired woman sleeping on her side, with her head resting on a white pillow. 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Full 7th Floor, 130 West 42nd Street, New York, NY 10036.\n\nClose\n\nPlease login or signup to comment\n\nPlease wait...\n\nLogin\n\nSign Up\n\nAll Types\n\nAll Time","attrs_readable_markdown":"Waking up with a headache is a common experience. Whether your head is throbbing the minute you open your eyes or you slowly develop a tension headache after you wake up, headaches can wreak havoc on our daily life.\n\nSleeping on the [best mattress](https:\/\/www.tomsguide.com\/mattresses\/best-mattress) for your sleep style and body type is the number one way of making sure you sleep comfortably and wake up refreshed. But if headaches are sabotaging your morning routine, you'll want to take further action. And there are many things that may be causing them.\n\n## Why do people wake up with a headache?\nWaking up with a headache is common. [Studies show](https:\/\/pubmed.ncbi.nlm.nih.gov\/14718329\/) one in 13 people suffer with morning headaches. As you transition from sleep to wakefulness, different parts of your brain gradually wake up.\n\nDuring this wake-up period, you experienced heightened sensitivity (hence why your eyes struggle to adjust to bright lights and a blaring alarm hurts your ears). As such, you are more susceptible to pain and tension in the head and neck can produce a headache.\n\nMedical conditions can trigger morning head pain, but lifestyle choices and your sleep environment can also affect your tendency to wake up with a pounding head. Dr Perry explains that a tension headache is the most common morning headache and the most likely causes of these types of headaches are:\n\n- Teeth grinding (Bruxism)\n- Tension in the jaw and neck\n- Alcohol or caffeine intake\n- Sleep apnea\n- Poor sleep quality\n\nTo stop waking up with a headache, you need to identify the root cause so you know how to tackle it. While experts say an occasional morning headache is nothing to worry about, it can become a nuisance, especially when you have places to be and responsibilities to fulfil.\n\nGet instant access to breaking news, the hottest reviews, great deals and helpful tips.\n\n### 7 ways to stop waking up with a headache\nIf you’re struggling to pinpoint what is causing your headaches, these tips can provide some relief and help you identify the cause.\n\n## 1\\. Ensure you stay hydrated\nDehydration reduces the fluid around the brain, which can cause headaches. Staying hydrated throughout the day is key to preventing head pain.\n\nWhile we don't recommend downing pints of water close to bedtime (that's a sure fire way to keep you awake making trips to the bathroom), Dr Perry advises keeping a glass of water at your bedside to sip if you wake up thirsty during the night or drink first thing in the morning. This makes sure you're getting in that much-needed H2O first thing in the morning to eliminate head pain.\n\n![A woman sat on bed wearing white vest and orange shorts with a glass of water in hand, looking out of window with wooden frame and plants outside.](https:\/\/cdn.mos.cms.futurecdn.net\/SF3qUAc2sDwdUxDXNpzXAE.jpg)\n\n(Image credit: Getty Images)\n## 2\\. Limit caffeine and alcohol\nAs well as dehydrating you, alcohol reduces blood sugar and triggers an inflammatory response in the immune system, which contributes to headaches. The immediate effects of alcohol ware off by the morning and tend to be replaced by a thumping headache. Therefore, it is important to be mindful of alcohol consumption if you are concerned about headaches.\n\nSimilarly, drinking caffeine late in the afternoon or at night can disrupt sleep quality and make it more difficult to fall asleep, leading to morning headaches.\n\nAnother factor to consider is a caffeine withdrawal headache. Caffeine constricts the blood vessels in the head, so if you abstain from it your blood vessels will open more, letting more blood flow, leading to a pressure headache. Consider reducing your caffeine intake if you think this might be the cause.\n\n## 3\\. Ensure your sleep environment is comfortable\nHow comfortable you are during the night will always affect how refreshed you feel when you wake up. Dr Harris explains that sometimes the cause of your morning headache can be as simple as sleeping in an awkward position that strains your neck.\n\nTo avoid pressure building up in your neck and shoulders, leading to a headache by the time you wake up, you'll want to make sure you're sleeping on the [best pillow](https:\/\/www.tomsguide.com\/best-picks\/best-pillow) and most supportive mattress for your sleep type. This will ease pressure and promote spinal alignment for a comfortable, pain-free sleep each night.\n\n## 4\\. Create a calming nighttime routine\n![A woman in bed reading a book with a cup of tea in hand and a lamp on the bedside table, as she completes her nighttime routine](https:\/\/cdn.mos.cms.futurecdn.net\/oeLXFq8KpzgtSctrxbc34F.jpg)\n\n(Image credit: Getty Images)\n\nDr Harris says: \"Preventing morning headaches starts with having good sleep habits.\" Where to start? With a consistent sleep schedule where you wake up and go to sleep at the same time every day. To achieve this, a relaxing nighttime routine can help.\n\nStress and [anxiety](https:\/\/www.tomsguide.com\/wellness\/sleep\/sleep-with-anxiety-and-depression) at night can make you clench your jaw or grind your teeth, leading to head pain. But a well established [nighttime routine](https:\/\/www.tomsguide.com\/news\/what-is-a-nighttime-routine-for-adults-and-how-do-they-help-you-fall-asleep-faster) can help you wind down and manage worrisome thoughts before hitting the hay. This routine should include a screen-free relaxing activity, a sleep-inducing drink and a clean, calming sleep space.\n\nDr Perry says meditating or writing down your thoughts and concerns before bedtime are great ways to alleviate stress and relax. Falling asleep feeling relaxed will improve sleep quality and minimise mental and physical tension, reducing the chance of you waking up with a headache.\n\n## 5\\. Keep an eye for other symptoms\nSleep disorders like [sleep apnea](https:\/\/www.tomsguide.com\/wellness\/mattresses\/how-do-i-know-if-i-have-sleep-apnea) where breathing is disrupted during the night, reducing oxygen in the brain, can cause morning headaches. Dr Harris says you should be cautious if your headaches come with other symptoms like dizziness, vision changes or confusion as these could signal underlying conditions like sleep apnea or high blood pressure.\n\n## 6\\. Look at your diet\n![A woman with brown curly hair wearing a yellow top smiling as she lifts a fork of food to her mouth](https:\/\/cdn.mos.cms.futurecdn.net\/K7BaUB4rUDtZdo8Em99RjA.jpg)\n\n(Image credit: Getty Images)\n\nSeveral [studies](https:\/\/pubmed.ncbi.nlm.nih.gov\/27699780\/#:~:text=Only%20studies%20that%20were%20written,of%20persons%20with%20headache%20disorders.) have proven a link between diet and headaches, showing different foods can provoke and prevent headaches in different individuals. Keeping an eye on your diet and recording what you eat when you experience these headaches can help you identify any headache-inducing foods.\n\nAs a general rule, foods high in sugar and processed meats can induce headaches while foods rich in magnesium, calcium and vitamin D can lower the occurrence of headaches. Some common triggers also include food and drink that contains monosodium glutamate (MSG) or aspartame.\n\n## 7\\. Take a breath\nBreathing exercises are a great tool for alleviating headaches as they release stress and tension in the body which could be at the root of your morning headaches. Dr Harris advises: \"If you suspect stress is the trigger, take a few moments to relax and reset.\"\n\nWhen you wake up, take a deep breath, hold it for a few seconds and breath out slowly. Repeat this until you feel less tension in your mind and body. This moment of calm helps you focus your mind and eases your muscles, reducing any strain in the head.\n\n![A woman with blonde hair and wearing a grey shirt sits on her bed practising a guided sleep meditation to help her fall asleep fast](https:\/\/cdn.mos.cms.futurecdn.net\/HPZRsAHHzkci7hVxDFcXeE.jpg)\n\n(Image credit: Shutterstock)\n### How to ease morning headaches\nTo stop a morning headache ruining your day, you'll want to get rid of it fast so you can crack on with your daily plans.\n\nDr Harris advice? \"If you wake up with a headache, start by drinking water and eating a balanced breakfast. Over-the-counter pain relievers can help, but don’t overuse them. Stretching or using a cold compress on your forehead can ease the pain too.\"\n\n## When to get professional advice\nYou should get medical help if morning headaches are severe, very regular or accompanied by other symptoms of sleep disorders or health issues.\n\nDr Harris advises: \"Morning headaches become a concern if they happen often, get worse over time, or come with other symptoms like dizziness, vision changes, or confusion. These could signal an underlying condition like sleep apnea or high blood pressure. If this sounds familiar, it’s time to talk to your doctor.\"\n\nDr Perry adds you should also consult your dentist to see if you have temporomandibular joint disorder (TMJ), a condition that affects the joints and muscles around the jaw, causing Bruxism.","meta_canonical":null}

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Boilerpipe Text	Waking up with a headache is a common experience. Whether your head is throbbing the minute you open your eyes or you slowly develop a tension headache after you wake up, headaches can wreak havoc on our daily life. Sleeping on the best mattress for your sleep style and body type is the number one way of making sure you sleep comfortably and wake up refreshed. But if headaches are sabotaging your morning routine, you'll want to take further action. And there are many things that may be causing them. Why do people wake up with a headache? Waking up with a headache is common. Studies show one in 13 people suffer with morning headaches. As you transition from sleep to wakefulness, different parts of your brain gradually wake up. During this wake-up period, you experienced heightened sensitivity (hence why your eyes struggle to adjust to bright lights and a blaring alarm hurts your ears). As such, you are more susceptible to pain and tension in the head and neck can produce a headache. Medical conditions can trigger morning head pain, but lifestyle choices and your sleep environment can also affect your tendency to wake up with a pounding head. Dr Perry explains that a tension headache is the most common morning headache and the most likely causes of these types of headaches are: Teeth grinding (Bruxism) Tension in the jaw and neck Alcohol or caffeine intake Sleep apnea Poor sleep quality To stop waking up with a headache, you need to identify the root cause so you know how to tackle it. While experts say an occasional morning headache is nothing to worry about, it can become a nuisance, especially when you have places to be and responsibilities to fulfil. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. 7 ways to stop waking up with a headache If you’re struggling to pinpoint what is causing your headaches, these tips can provide some relief and help you identify the cause. 1. Ensure you stay hydrated Dehydration reduces the fluid around the brain, which can cause headaches. Staying hydrated throughout the day is key to preventing head pain. While we don't recommend downing pints of water close to bedtime (that's a sure fire way to keep you awake making trips to the bathroom), Dr Perry advises keeping a glass of water at your bedside to sip if you wake up thirsty during the night or drink first thing in the morning. This makes sure you're getting in that much-needed H2O first thing in the morning to eliminate head pain. (Image credit: Getty Images) 2. Limit caffeine and alcohol As well as dehydrating you, alcohol reduces blood sugar and triggers an inflammatory response in the immune system, which contributes to headaches. The immediate effects of alcohol ware off by the morning and tend to be replaced by a thumping headache. Therefore, it is important to be mindful of alcohol consumption if you are concerned about headaches. Similarly, drinking caffeine late in the afternoon or at night can disrupt sleep quality and make it more difficult to fall asleep, leading to morning headaches. Another factor to consider is a caffeine withdrawal headache. Caffeine constricts the blood vessels in the head, so if you abstain from it your blood vessels will open more, letting more blood flow, leading to a pressure headache. Consider reducing your caffeine intake if you think this might be the cause. 3. Ensure your sleep environment is comfortable How comfortable you are during the night will always affect how refreshed you feel when you wake up. Dr Harris explains that sometimes the cause of your morning headache can be as simple as sleeping in an awkward position that strains your neck. To avoid pressure building up in your neck and shoulders, leading to a headache by the time you wake up, you'll want to make sure you're sleeping on the best pillow and most supportive mattress for your sleep type. This will ease pressure and promote spinal alignment for a comfortable, pain-free sleep each night. 4. Create a calming nighttime routine (Image credit: Getty Images) Dr Harris says: "Preventing morning headaches starts with having good sleep habits." Where to start? With a consistent sleep schedule where you wake up and go to sleep at the same time every day. To achieve this, a relaxing nighttime routine can help. Stress and anxiety at night can make you clench your jaw or grind your teeth, leading to head pain. But a well established nighttime routine can help you wind down and manage worrisome thoughts before hitting the hay. This routine should include a screen-free relaxing activity, a sleep-inducing drink and a clean, calming sleep space. Dr Perry says meditating or writing down your thoughts and concerns before bedtime are great ways to alleviate stress and relax. Falling asleep feeling relaxed will improve sleep quality and minimise mental and physical tension, reducing the chance of you waking up with a headache. 5. Keep an eye for other symptoms Sleep disorders like sleep apnea where breathing is disrupted during the night, reducing oxygen in the brain, can cause morning headaches. Dr Harris says you should be cautious if your headaches come with other symptoms like dizziness, vision changes or confusion as these could signal underlying conditions like sleep apnea or high blood pressure. 6. Look at your diet (Image credit: Getty Images) Several studies have proven a link between diet and headaches, showing different foods can provoke and prevent headaches in different individuals. Keeping an eye on your diet and recording what you eat when you experience these headaches can help you identify any headache-inducing foods. As a general rule, foods high in sugar and processed meats can induce headaches while foods rich in magnesium, calcium and vitamin D can lower the occurrence of headaches. Some common triggers also include food and drink that contains monosodium glutamate (MSG) or aspartame. 7. Take a breath Breathing exercises are a great tool for alleviating headaches as they release stress and tension in the body which could be at the root of your morning headaches. Dr Harris advises: "If you suspect stress is the trigger, take a few moments to relax and reset." When you wake up, take a deep breath, hold it for a few seconds and breath out slowly. Repeat this until you feel less tension in your mind and body. This moment of calm helps you focus your mind and eases your muscles, reducing any strain in the head. (Image credit: Shutterstock) How to ease morning headaches To stop a morning headache ruining your day, you'll want to get rid of it fast so you can crack on with your daily plans. Dr Harris advice? "If you wake up with a headache, start by drinking water and eating a balanced breakfast. Over-the-counter pain relievers can help, but don’t overuse them. Stretching or using a cold compress on your forehead can ease the pain too." When to get professional advice You should get medical help if morning headaches are severe, very regular or accompanied by other symptoms of sleep disorders or health issues. Dr Harris advises: "Morning headaches become a concern if they happen often, get worse over time, or come with other symptoms like dizziness, vision changes, or confusion. These could signal an underlying condition like sleep apnea or high blood pressure. If this sounds familiar, it’s time to talk to your doctor." Dr Perry adds you should also consult your dentist to see if you have temporomandibular joint disorder (TMJ), a condition that affects the joints and muscles around the jaw, causing Bruxism.
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On the left are two inserted images: at the top is a woman outside in the sunlight, on the bottom is a woman eating a bowl of fruit](https://cdn.mos.cms.futurecdn.net/cUrd9eGuWH7ktQBcjEikj6.jpg) Sleep Waking up exhausted even after 8 hours sleep? Expert says follow this simple 2-step routine to start the day with energy](https://www.tomsguide.com/wellness/sleep/sleep-expert-says-this-2-step-routine-is-faster-than-caffeine-at-waking-you-up-how-to-do-it-for-instant-energy "Waking up exhausted even after 8 hours sleep? Expert says follow this simple 2-step routine to start the day with energy") 1. [Wellness](https://www.tomsguide.com/wellness) 2. [Sleep](https://www.tomsguide.com/wellness/sleep) # How to stop waking up with a headache — advice from doctors [How To](https://www.tomsguide.com/how-to) By [Eve Davies](https://www.tomsguide.com/author/eve-davies) published January 10, 2025 Stay on top of your nighttime routine and keep hydrated to reduce morning headaches When you purchase through links on our site, we may earn an affiliate commission. [Here’s how it works](https://www.tomsguide.com/reference/about-us#section-affiliate-advertising-disclosure). ![A man wearing a grey tshirt sitting on bed in beige room with his head in his hands as he struggles with morning headache](https://cdn.mos.cms.futurecdn.net/n4MYmjqwMEvHyio2Uxq7vD.jpg) (Image credit: Getty Images) Share - Copy link - [Facebook](https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fwww.tomsguide.com%2Fwellness%2Fsleep%2Fhow-to-stop-waking-up-with-a-headache) - [X](https://twitter.com/intent/tweet?text=How+to+stop+waking+up+with+a+headache+%E2%80%94+advice+from+doctors&url=https%3A%2F%2Fwww.tomsguide.com%2Fwellness%2Fsleep%2Fhow-to-stop-waking-up-with-a-headache) - [Reddit](https://www.reddit.com/submit?url=https%3A%2F%2Fwww.tomsguide.com%2Fwellness%2Fsleep%2Fhow-to-stop-waking-up-with-a-headache&title=How+to+stop+waking+up+with+a+headache+%E2%80%94+advice+from+doctors) - [Email](mailto:?subject=I%20found%20this%20webpage&body=Hi,%20I%20found%20this%20webpage%20and%20thought%20you%20might%20like%20it%20https://www.tomsguide.com/wellness/sleep/how-to-stop-waking-up-with-a-headache) Share this article Join the conversation [Follow us](https://google.com/preferences/source?q=tomsguide.com) Add us as a preferred source on Google Newsletter Sign up to get the BEST of Tom's Guide direct to your inbox. 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Subscribe + * Join the club Get full access to premium articles, exclusive features and a growing list of member rewards. [Explore](https://www.tomsguide.com/membership) *** An account already exists for this email address, please log in. Subscribe to our newsletter Waking up with a headache is a common experience. Whether your head is throbbing the minute you open your eyes or you slowly develop a tension headache after you wake up, headaches can wreak havoc on our daily life. Sleeping on the [best mattress](https://www.tomsguide.com/mattresses/best-mattress) for your sleep style and body type is the number one way of making sure you sleep comfortably and wake up refreshed. But if headaches are sabotaging your morning routine, you'll want to take further action. And there are many things that may be causing them. We spoke to Dr Chelsea Perry, owner of [Sleep Solutions](https://sleepsolutions.health/) and a Diplomate of the American Board of Dental Sleep Medicine, and Dr Shelby Harris, a clinical psychologist at [Sleepopolis](https://sleepopolis.com/experts/shelby-harris/) specializing in sleep disorders and neurology, to find out what causes morning headaches and how to stop them. You may like - [![A man with short brown hair wakes up in the middle of the night and makes the sleep hygiene mistake of looking at his alarm clock, which shows the time at 3.10am.](https://cdn.mos.cms.futurecdn.net/ja7eUAz9TscehzwiefQzGh.jpg) Waking up at 3 a.m.? Insomnia experts share 7 common sleep mistakes that ruin your rest — and how to fix them](https://www.tomsguide.com/wellness/sleep-problems/experts-share-7-major-sleep-hygiene-mistakes-that-cause-3-a-m-wake-ups-and-insomnia-and-how-to-fix-them) - [![A woman with brown hair sits up in bed holding her lower back because she\&\#039;s in pain](https://cdn.mos.cms.futurecdn.net/qcUKMuPJ3uVYftwHzFyptM.jpg) 5 signs your mattress is why you keep waking up during the night — plus, 3 quick fixes to boost your comfort](https://www.tomsguide.com/wellness/sleep/how-to-tell-if-your-mattress-is-the-reason-you-wake-up-at-3-am) - [![woman waking up refreshed in bed](https://cdn.mos.cms.futurecdn.net/MrLKRFRktjmx8Z6nfEhkfX.jpg) Stop waking up at 3 am — I asked 5 doctors for their best sleep hygiene tips and here’s what they said](https://www.tomsguide.com/wellness/sleep/i-asked-5-doctors-for-their-best-ever-sleep-hygiene-tips-to-fall-asleep-fast-and-reverse-3-a-m-wake-ups-heres-what-they-said) ## Why do people wake up with a headache? Waking up with a headache is common. [Studies show](https://pubmed.ncbi.nlm.nih.gov/14718329/) one in 13 people suffer with morning headaches. As you transition from sleep to wakefulness, different parts of your brain gradually wake up. During this wake-up period, you experienced heightened sensitivity (hence why your eyes struggle to adjust to bright lights and a blaring alarm hurts your ears). As such, you are more susceptible to pain and tension in the head and neck can produce a headache. Medical conditions can trigger morning head pain, but lifestyle choices and your sleep environment can also affect your tendency to wake up with a pounding head. Dr Perry explains that a tension headache is the most common morning headache and the most likely causes of these types of headaches are: - Teeth grinding (Bruxism) - Tension in the jaw and neck - Alcohol or caffeine intake - Sleep apnea - Poor sleep quality To stop waking up with a headache, you need to identify the root cause so you know how to tackle it. While experts say an occasional morning headache is nothing to worry about, it can become a nuisance, especially when you have places to be and responsibilities to fulfil. Sign up to get the BEST of Tom's Guide direct to your inbox. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. By signing up, you agree to our [Terms of services](https:\/\/futureplc.com\/terms-conditions\/) and acknowledge that you have read our [Privacy Notice](https:\/\/futureplc.com\/privacy-policy\/). You also agree to receive marketing emails from us that may include promotions from our trusted partners and sponsors, which you can unsubscribe from at any time. ### 7 ways to stop waking up with a headache If you’re struggling to pinpoint what is causing your headaches, these tips can provide some relief and help you identify the cause. ## 1\. Ensure you stay hydrated Dehydration reduces the fluid around the brain, which can cause headaches. Staying hydrated throughout the day is key to preventing head pain. While we don't recommend downing pints of water close to bedtime (that's a sure fire way to keep you awake making trips to the bathroom), Dr Perry advises keeping a glass of water at your bedside to sip if you wake up thirsty during the night or drink first thing in the morning. This makes sure you're getting in that much-needed H2O first thing in the morning to eliminate head pain. What to read next - [![Woman wakes smiling and stretching in a bed with light-coloured bedding.](https://cdn.mos.cms.futurecdn.net/yULjECdWpqWN9TMVFK4uwc.jpg) I'm waking up full of energy after a doctor helped me fix this simple sleep hygiene mistake I didn't realize I was making](https://www.tomsguide.com/wellness/sleep/im-waking-up-full-of-energy-after-a-doctor-helped-me-fix-this-simple-sleep-hygiene-mistake-i-didnt-realize-i-was-making) - [![A woman sis on her couch looking tired, with her eyes closed. She has a cup of coffee in her hand.](https://cdn.mos.cms.futurecdn.net/UQidXnxDkHNWH2qhdnt9PF.jpg) Stop doing this one thing the second you wake up to end morning grogginess for good, say experts](https://www.tomsguide.com/wellness/sleep/stop-doing-this-one-thing-the-second-you-wake-up-to-end-morning-grogginess-for-good-say-experts) - [![A woman sits up in bed in a sunny bedroom with with her arms raised above her head, looking ready to jump out of bed. In the top left corner is a Tom\&\#039;s Guide Sleep Week logo](https://cdn.mos.cms.futurecdn.net/KDFu85whGiqnjdTHmxGzEP.jpg) 3 doctors recommended this sleep hygiene tip and it's why I'm finally waking up with loads of energy — here's how it works](https://www.tomsguide.com/wellness/sleep/i-asked-the-experts-why-i-still-feel-exhausted-after-8-hours-of-sleep-and-they-all-said-the-same-thing) ![A woman sat on bed wearing white vest and orange shorts with a glass of water in hand, looking out of window with wooden frame and plants outside.](https://cdn.mos.cms.futurecdn.net/SF3qUAc2sDwdUxDXNpzXAE.jpg) (Image credit: Getty Images) ## 2\. Limit caffeine and alcohol As well as dehydrating you, alcohol reduces blood sugar and triggers an inflammatory response in the immune system, which contributes to headaches. The immediate effects of alcohol ware off by the morning and tend to be replaced by a thumping headache. Therefore, it is important to be mindful of alcohol consumption if you are concerned about headaches. Similarly, drinking caffeine late in the afternoon or at night can disrupt sleep quality and make it more difficult to fall asleep, leading to morning headaches. Another factor to consider is a caffeine withdrawal headache. Caffeine constricts the blood vessels in the head, so if you abstain from it your blood vessels will open more, letting more blood flow, leading to a pressure headache. Consider reducing your caffeine intake if you think this might be the cause. ## 3\. Ensure your sleep environment is comfortable How comfortable you are during the night will always affect how refreshed you feel when you wake up. Dr Harris explains that sometimes the cause of your morning headache can be as simple as sleeping in an awkward position that strains your neck. To avoid pressure building up in your neck and shoulders, leading to a headache by the time you wake up, you'll want to make sure you're sleeping on the [best pillow](https://www.tomsguide.com/best-picks/best-pillow) and most supportive mattress for your sleep type. This will ease pressure and promote spinal alignment for a comfortable, pain-free sleep each night. ## 4\. Create a calming nighttime routine ![A woman in bed reading a book with a cup of tea in hand and a lamp on the bedside table, as she completes her nighttime routine](https://cdn.mos.cms.futurecdn.net/oeLXFq8KpzgtSctrxbc34F.jpg) (Image credit: Getty Images) Dr Harris says: "Preventing morning headaches starts with having good sleep habits." Where to start? With a consistent sleep schedule where you wake up and go to sleep at the same time every day. To achieve this, a relaxing nighttime routine can help. Stress and [anxiety](https://www.tomsguide.com/wellness/sleep/sleep-with-anxiety-and-depression) at night can make you clench your jaw or grind your teeth, leading to head pain. But a well established [nighttime routine](https://www.tomsguide.com/news/what-is-a-nighttime-routine-for-adults-and-how-do-they-help-you-fall-asleep-faster) can help you wind down and manage worrisome thoughts before hitting the hay. This routine should include a screen-free relaxing activity, a sleep-inducing drink and a clean, calming sleep space. Dr Perry says meditating or writing down your thoughts and concerns before bedtime are great ways to alleviate stress and relax. Falling asleep feeling relaxed will improve sleep quality and minimise mental and physical tension, reducing the chance of you waking up with a headache. ## 5\. Keep an eye for other symptoms Sleep disorders like [sleep apnea](https://www.tomsguide.com/wellness/mattresses/how-do-i-know-if-i-have-sleep-apnea) where breathing is disrupted during the night, reducing oxygen in the brain, can cause morning headaches. Dr Harris says you should be cautious if your headaches come with other symptoms like dizziness, vision changes or confusion as these could signal underlying conditions like sleep apnea or high blood pressure. ## 6\. Look at your diet ![A woman with brown curly hair wearing a yellow top smiling as she lifts a fork of food to her mouth](https://cdn.mos.cms.futurecdn.net/K7BaUB4rUDtZdo8Em99RjA.jpg) (Image credit: Getty Images) Several [studies](https://pubmed.ncbi.nlm.nih.gov/27699780/#:~:text=Only%20studies%20that%20were%20written,of%20persons%20with%20headache%20disorders.) have proven a link between diet and headaches, showing different foods can provoke and prevent headaches in different individuals. Keeping an eye on your diet and recording what you eat when you experience these headaches can help you identify any headache-inducing foods. As a general rule, foods high in sugar and processed meats can induce headaches while foods rich in magnesium, calcium and vitamin D can lower the occurrence of headaches. Some common triggers also include food and drink that contains monosodium glutamate (MSG) or aspartame. ## 7\. Take a breath Breathing exercises are a great tool for alleviating headaches as they release stress and tension in the body which could be at the root of your morning headaches. Dr Harris advises: "If you suspect stress is the trigger, take a few moments to relax and reset." When you wake up, take a deep breath, hold it for a few seconds and breath out slowly. Repeat this until you feel less tension in your mind and body. This moment of calm helps you focus your mind and eases your muscles, reducing any strain in the head. ![A woman with blonde hair and wearing a grey shirt sits on her bed practising a guided sleep meditation to help her fall asleep fast](https://cdn.mos.cms.futurecdn.net/HPZRsAHHzkci7hVxDFcXeE.jpg) (Image credit: Shutterstock) ### How to ease morning headaches To stop a morning headache ruining your day, you'll want to get rid of it fast so you can crack on with your daily plans. Dr Harris advice? "If you wake up with a headache, start by drinking water and eating a balanced breakfast. Over-the-counter pain relievers can help, but don’t overuse them. Stretching or using a cold compress on your forehead can ease the pain too." ## When to get professional advice You should get medical help if morning headaches are severe, very regular or accompanied by other symptoms of sleep disorders or health issues. Dr Harris advises: "Morning headaches become a concern if they happen often, get worse over time, or come with other symptoms like dizziness, vision changes, or confusion. These could signal an underlying condition like sleep apnea or high blood pressure. If this sounds familiar, it’s time to talk to your doctor." Dr Perry adds you should also consult your dentist to see if you have temporomandibular joint disorder (TMJ), a condition that affects the joints and muscles around the jaw, causing Bruxism. ![Eve Davies](https://cdn.mos.cms.futurecdn.net/MyvW9VLArpyJoqfRp3GDDb.jpg) [Eve Davies](https://www.tomsguide.com/author/eve-davies) Sleep Tech Product Tester and Writer Eve is a sleep tech product tester and writer at Tom's Guide, covering everything from smart beds and sleep trackers, to sleep earbuds and sunrise alarm clocks. Eve is a PPA-accredited journalist with an MA in Magazine Journalism, and has four years’ experience writing features and news. In her role as Sleep Tech Product Tester and Writer for Tom's Guide, Eve is constantly trying out and reviewing the latest sleep products from brands such as Apple, Garmin, Whoop, Hatch, Sleep Number, Eight Sleep, and Oura. A fitness enthusiast who completed the London Marathon earlier this year, Eve loves exploring the relationship between good sleep, overall health, and physical performance, and how great sleep tech can make that relationship even better. Read more [![A man with short brown hair wakes up in the middle of the night and makes the sleep hygiene mistake of looking at his alarm clock, which shows the time at 3.10am.](https://cdn.mos.cms.futurecdn.net/ja7eUAz9TscehzwiefQzGh.jpg) Sleep Problems Waking up at 3 a.m.? Insomnia experts share 7 common sleep mistakes that ruin your rest — and how to fix them](https://www.tomsguide.com/wellness/sleep-problems/experts-share-7-major-sleep-hygiene-mistakes-that-cause-3-a-m-wake-ups-and-insomnia-and-how-to-fix-them "Waking up at 3 a.m.? Insomnia experts share 7 common sleep mistakes that ruin your rest — and how to fix them") [![A woman with brown hair sits up in bed holding her lower back because she\&\#039;s in pain](https://cdn.mos.cms.futurecdn.net/qcUKMuPJ3uVYftwHzFyptM.jpg) Mattresses 5 signs your mattress is why you keep waking up during the night — plus, 3 quick fixes to boost your comfort](https://www.tomsguide.com/wellness/sleep/how-to-tell-if-your-mattress-is-the-reason-you-wake-up-at-3-am "5 signs your mattress is why you keep waking up during the night — plus, 3 quick fixes to boost your comfort") [![woman waking up refreshed in bed](https://cdn.mos.cms.futurecdn.net/MrLKRFRktjmx8Z6nfEhkfX.jpg) Sleep Stop waking up at 3 am — I asked 5 doctors for their best sleep hygiene tips and here’s what they said](https://www.tomsguide.com/wellness/sleep/i-asked-5-doctors-for-their-best-ever-sleep-hygiene-tips-to-fall-asleep-fast-and-reverse-3-a-m-wake-ups-heres-what-they-said "Stop waking up at 3 am — I asked 5 doctors for their best sleep hygiene tips and here’s what they said") [![Woman wakes smiling and stretching in a bed with light-coloured bedding.](https://cdn.mos.cms.futurecdn.net/yULjECdWpqWN9TMVFK4uwc.jpg) Sleep I'm waking up full of energy after a doctor helped me fix this simple sleep hygiene mistake I didn't realize I was making](https://www.tomsguide.com/wellness/sleep/im-waking-up-full-of-energy-after-a-doctor-helped-me-fix-this-simple-sleep-hygiene-mistake-i-didnt-realize-i-was-making "I'm waking up full of energy after a doctor helped me fix this simple sleep hygiene mistake I didn't realize I was making") [![A woman sits up in bed in a sunny bedroom with with her arms raised above her head, looking ready to jump out of bed. 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She has a cup of coffee in her hand.](https://cdn.mos.cms.futurecdn.net/UQidXnxDkHNWH2qhdnt9PF.jpg) Sleep Stop doing this one thing the second you wake up to end morning grogginess for good, say experts](https://www.tomsguide.com/wellness/sleep/stop-doing-this-one-thing-the-second-you-wake-up-to-end-morning-grogginess-for-good-say-experts "Stop doing this one thing the second you wake up to end morning grogginess for good, say experts") [![The image shows a man lying in bed with his eyes open and his arm resting on the top of his head. A digital clock beside him shows the time is 3AM](https://cdn.mos.cms.futurecdn.net/JXc2Qv5MffqwdcVntrEx6C.jpg) Sleep I went from a sleep score of 100 to waking up at 3am — and experts say it’s down to this common nighttime mistake](https://www.tomsguide.com/wellness/sleep/experts-reveal-common-nighttime-mistake-thats-dropping-you-into-a-cycle-of-3-am-wake-ups-and-the-hack-that-will-help-you-sleep-through-again "I went from a sleep score of 100 to waking up at 3am — and experts say it’s down to this common nighttime mistake ") [![On the left, a woman lies on her back in bed stretching with a smile on her face, as if she\&\#039;s had a good night\&\#039;s sleep. On the right, a woman lies in bed with her face covered looking stressed.](https://cdn.mos.cms.futurecdn.net/cZg8VecMD4ugNutxha7LzB.jpg) Sleep I was sleeping 8 hours a night but waking up exhausted — until a doctor taught me 3 tricks for ‘switching off’ before bed](https://www.tomsguide.com/wellness/sleep/i-was-sleeping-8-hours-a-night-but-waking-up-exhausted-until-a-doctor-taught-me-3-tricks-for-switching-off-before-bed "I was sleeping 8 hours a night but waking up exhausted — until a doctor taught me 3 tricks for ‘switching off’ before bed") [![The image shows a man lying in bed with his eyes open and his arm resting on the top of his head. A digital clock beside him shows the time is 3AM](https://cdn.mos.cms.futurecdn.net/JXc2Qv5MffqwdcVntrEx6C.jpg) Sleep 'Your nervous system thinks you’re in danger' — two sleep doctors explain why I'm waking up at 3 a.m. and how to stop](https://www.tomsguide.com/wellness/sleep/your-nervous-system-thinks-youre-in-danger-two-sleep-doctors-explain-why-im-waking-up-at-3-a-m-and-how-to-stop "'Your nervous system thinks you’re in danger' — two sleep doctors explain why I'm waking up at 3 a.m. and how to stop") [![A man in his late 60s, dressed in a striped red and blue sweatshirt, takes a nap on the couch after reading a book. He has no idea that his long daytime naps as the reason why he keeps waking up at 3 a.m. A blue Tom\&\#039;s Guide sleep week logo sits in the top left hand corner.](https://cdn.mos.cms.futurecdn.net/udFbsA3BMwNS9jU2aZDjuQ.jpg) Sleep Over 65 and keep waking up at 3 a.m.? This common daytime habit is the likely culprit, says board-certified sleep doctor](https://www.tomsguide.com/wellness/sleep/board-certified-sleep-doctor-shares-the-daytime-mistake-that-keeps-waking-you-up-at-3am "Over 65 and keep waking up at 3 a.m.? This common daytime habit is the likely culprit, says board-certified sleep doctor") [![A woman with long dark brown hair wearing an orange night shirt wakes up happy in a bright and light bedroom, with her arms outstretched, and smiling because she had a great night\&\#039;s sleep and now feels full of energy and vitality for the day ahead. A blue Tom\&\#039;s Guide Sleep Week 2026 logo sits in the top right hand corner](https://cdn.mos.cms.futurecdn.net/iHxGo5BtNmQhh85pGy2j6W.jpg) Sleep I slept for 8 hours a night and still felt exhausted — until an expert changed one simple thing about my sleep schedule](https://www.tomsguide.com/wellness/sleep/doctor-explains-why-am-i-still-tired-after-8-hours-of-sleep "I slept for 8 hours a night and still felt exhausted — until an expert changed one simple thing about my sleep schedule") [![A woman sits up in bed and rubs her neck after a night on a mattress that\&\#039;s past its best](https://cdn.mos.cms.futurecdn.net/WW7tsMC86JiiM3VSLJesrj.jpg) Pillows & Bedding Keep waking up through the night? 4 signs your pillow is to blame](https://www.tomsguide.com/mattresses/pillows-bedding/keep-waking-up-through-the-night-4-signs-your-pillow-is-to-blame "Keep waking up through the night? 4 signs your pillow is to blame") Latest in Sleep [![Two reviewers check out the Saatva Classic mattress. In the bottom left-hand foreground, there is a deals badge that says \"PRICE DROP\".](https://cdn.mos.cms.futurecdn.net/sMqU3ejeBBSTAQ9yZWtm3n.jpg) Mattresses Saatva's best five-star luxury hotel mattress is back on sale, but should you wait to buy the Classic in the Memorial Day sales?](https://www.tomsguide.com/mattresses/saatvas-best-five-star-luxury-hotel-mattress-is-back-on-sale-but-should-you-wait-to-buy-the-classic-in-the-memorial-day-sales "Saatva's best five-star luxury hotel mattress is back on sale, but should you wait to buy the Classic in the Memorial Day sales?") [![The image shows a male hand holding the handle of a FEPPO mattress cleaning, while running along the surface of a white mattress](https://cdn.mos.cms.futurecdn.net/dhz9U6mPDsdahenhNaY9wA.jpg) Sleep Allergies ruining your sleep? 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Readable Markdown	Waking up with a headache is a common experience. Whether your head is throbbing the minute you open your eyes or you slowly develop a tension headache after you wake up, headaches can wreak havoc on our daily life. Sleeping on the [best mattress](https://www.tomsguide.com/mattresses/best-mattress) for your sleep style and body type is the number one way of making sure you sleep comfortably and wake up refreshed. But if headaches are sabotaging your morning routine, you'll want to take further action. And there are many things that may be causing them. ## Why do people wake up with a headache? Waking up with a headache is common. [Studies show](https://pubmed.ncbi.nlm.nih.gov/14718329/) one in 13 people suffer with morning headaches. As you transition from sleep to wakefulness, different parts of your brain gradually wake up. During this wake-up period, you experienced heightened sensitivity (hence why your eyes struggle to adjust to bright lights and a blaring alarm hurts your ears). As such, you are more susceptible to pain and tension in the head and neck can produce a headache. Medical conditions can trigger morning head pain, but lifestyle choices and your sleep environment can also affect your tendency to wake up with a pounding head. Dr Perry explains that a tension headache is the most common morning headache and the most likely causes of these types of headaches are: - Teeth grinding (Bruxism) - Tension in the jaw and neck - Alcohol or caffeine intake - Sleep apnea - Poor sleep quality To stop waking up with a headache, you need to identify the root cause so you know how to tackle it. While experts say an occasional morning headache is nothing to worry about, it can become a nuisance, especially when you have places to be and responsibilities to fulfil. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. ### 7 ways to stop waking up with a headache If you’re struggling to pinpoint what is causing your headaches, these tips can provide some relief and help you identify the cause. ## 1\. Ensure you stay hydrated Dehydration reduces the fluid around the brain, which can cause headaches. Staying hydrated throughout the day is key to preventing head pain. While we don't recommend downing pints of water close to bedtime (that's a sure fire way to keep you awake making trips to the bathroom), Dr Perry advises keeping a glass of water at your bedside to sip if you wake up thirsty during the night or drink first thing in the morning. This makes sure you're getting in that much-needed H2O first thing in the morning to eliminate head pain. ![A woman sat on bed wearing white vest and orange shorts with a glass of water in hand, looking out of window with wooden frame and plants outside.](https://cdn.mos.cms.futurecdn.net/SF3qUAc2sDwdUxDXNpzXAE.jpg) (Image credit: Getty Images) ## 2\. Limit caffeine and alcohol As well as dehydrating you, alcohol reduces blood sugar and triggers an inflammatory response in the immune system, which contributes to headaches. The immediate effects of alcohol ware off by the morning and tend to be replaced by a thumping headache. Therefore, it is important to be mindful of alcohol consumption if you are concerned about headaches. Similarly, drinking caffeine late in the afternoon or at night can disrupt sleep quality and make it more difficult to fall asleep, leading to morning headaches. Another factor to consider is a caffeine withdrawal headache. Caffeine constricts the blood vessels in the head, so if you abstain from it your blood vessels will open more, letting more blood flow, leading to a pressure headache. Consider reducing your caffeine intake if you think this might be the cause. ## 3\. Ensure your sleep environment is comfortable How comfortable you are during the night will always affect how refreshed you feel when you wake up. Dr Harris explains that sometimes the cause of your morning headache can be as simple as sleeping in an awkward position that strains your neck. To avoid pressure building up in your neck and shoulders, leading to a headache by the time you wake up, you'll want to make sure you're sleeping on the [best pillow](https://www.tomsguide.com/best-picks/best-pillow) and most supportive mattress for your sleep type. This will ease pressure and promote spinal alignment for a comfortable, pain-free sleep each night. ## 4\. Create a calming nighttime routine ![A woman in bed reading a book with a cup of tea in hand and a lamp on the bedside table, as she completes her nighttime routine](https://cdn.mos.cms.futurecdn.net/oeLXFq8KpzgtSctrxbc34F.jpg) (Image credit: Getty Images) Dr Harris says: "Preventing morning headaches starts with having good sleep habits." Where to start? With a consistent sleep schedule where you wake up and go to sleep at the same time every day. To achieve this, a relaxing nighttime routine can help. Stress and [anxiety](https://www.tomsguide.com/wellness/sleep/sleep-with-anxiety-and-depression) at night can make you clench your jaw or grind your teeth, leading to head pain. But a well established [nighttime routine](https://www.tomsguide.com/news/what-is-a-nighttime-routine-for-adults-and-how-do-they-help-you-fall-asleep-faster) can help you wind down and manage worrisome thoughts before hitting the hay. This routine should include a screen-free relaxing activity, a sleep-inducing drink and a clean, calming sleep space. Dr Perry says meditating or writing down your thoughts and concerns before bedtime are great ways to alleviate stress and relax. Falling asleep feeling relaxed will improve sleep quality and minimise mental and physical tension, reducing the chance of you waking up with a headache. ## 5\. Keep an eye for other symptoms Sleep disorders like [sleep apnea](https://www.tomsguide.com/wellness/mattresses/how-do-i-know-if-i-have-sleep-apnea) where breathing is disrupted during the night, reducing oxygen in the brain, can cause morning headaches. Dr Harris says you should be cautious if your headaches come with other symptoms like dizziness, vision changes or confusion as these could signal underlying conditions like sleep apnea or high blood pressure. ## 6\. Look at your diet ![A woman with brown curly hair wearing a yellow top smiling as she lifts a fork of food to her mouth](https://cdn.mos.cms.futurecdn.net/K7BaUB4rUDtZdo8Em99RjA.jpg) (Image credit: Getty Images) Several [studies](https://pubmed.ncbi.nlm.nih.gov/27699780/#:~:text=Only%20studies%20that%20were%20written,of%20persons%20with%20headache%20disorders.) have proven a link between diet and headaches, showing different foods can provoke and prevent headaches in different individuals. Keeping an eye on your diet and recording what you eat when you experience these headaches can help you identify any headache-inducing foods. As a general rule, foods high in sugar and processed meats can induce headaches while foods rich in magnesium, calcium and vitamin D can lower the occurrence of headaches. Some common triggers also include food and drink that contains monosodium glutamate (MSG) or aspartame. ## 7\. Take a breath Breathing exercises are a great tool for alleviating headaches as they release stress and tension in the body which could be at the root of your morning headaches. Dr Harris advises: "If you suspect stress is the trigger, take a few moments to relax and reset." When you wake up, take a deep breath, hold it for a few seconds and breath out slowly. Repeat this until you feel less tension in your mind and body. This moment of calm helps you focus your mind and eases your muscles, reducing any strain in the head. ![A woman with blonde hair and wearing a grey shirt sits on her bed practising a guided sleep meditation to help her fall asleep fast](https://cdn.mos.cms.futurecdn.net/HPZRsAHHzkci7hVxDFcXeE.jpg) (Image credit: Shutterstock) ### How to ease morning headaches To stop a morning headache ruining your day, you'll want to get rid of it fast so you can crack on with your daily plans. Dr Harris advice? "If you wake up with a headache, start by drinking water and eating a balanced breakfast. Over-the-counter pain relievers can help, but don’t overuse them. Stretching or using a cold compress on your forehead can ease the pain too." ## When to get professional advice You should get medical help if morning headaches are severe, very regular or accompanied by other symptoms of sleep disorders or health issues. Dr Harris advises: "Morning headaches become a concern if they happen often, get worse over time, or come with other symptoms like dizziness, vision changes, or confusion. These could signal an underlying condition like sleep apnea or high blood pressure. If this sounds familiar, it’s time to talk to your doctor." Dr Perry adds you should also consult your dentist to see if you have temporomandibular joint disorder (TMJ), a condition that affects the joints and muscles around the jaw, causing Bruxism.
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