🕷️ Crawler Inspector

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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 50 (from laksa026)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa050.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.verywellhealth.com/headache-from-lack-of-sleep-5218116\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.verywellhealth.com/headache-from-lack-of-sleep-5218116\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.verywellhealth.com\/headache-from-lack-of-sleep-5218116","crawl_time":1776128218,"first_indexed_time":1649194353,"http_code":200,"src_unparsed":"com,verywellhealth!www,\/headache-from-lack-of-sleep-5218116 s443","src_root_hash":"5681562863987870850","history_drop_reason":null,"meta_title":"How to Treat Headaches Caused by Lack of Sleep","meta_descriptions":["A headache from lack of sleep is caused by disruptions in body functions that trigger migraines or other types of headaches."],"attrs_boilerpipe_text":"Key Takeaways\nLack of sleep can trigger different types of headaches, like migraines and tension headaches.\nDisruptions in sleep-wake patterns due to shift work or jet lag can lead to headaches.\nStress, which increases cortisol, can raise blood pressure and cause headaches.\nThe reasons why you get a headache from lack of sleep are not fully understood, but sleep deprivation disrupts your immune, circulatory, and hormonal systems and prevents the body from repairing and restoring itself. These factors can contribute to a headache and may require medication in addition to the resumption of a good night's sleep.\nProstock-Studio \/ Getty Images\nThe Link Between Headaches and Lack of Sleep\nWhile it's not completely clear how sleep deprivation is linked to headaches, research shows that several disruptions to your\nsleep-wake pattern\n(circadian rhythms) can trigger headaches.\nFactors that disrupt circadian rhythm include:\nAge\n: Older adults often go to sleep early and wake early, but this can cause disordered sleep.\nShift work\n: Working evenings and sleeping during the day creates an unnatural pattern.\nTraveling across time zones\n:\nJet lag\nis a common temporary disruption to circadian rhythm.\nLifestyle factors\n: Alcohol use, consuming excess caffeine, spending too much time on screens in the evening, and other habits can get in the way of a normal night's sleep.\nMedical conditions\n:\nAutism\n,\nAlzheimer’s disease\n, mental health disorders, brain injuries, and blindness are among the conditions that can impact healthy sleep-wake cycles.\nCircadian rhythms are essential for maintaining\nhomeostasis\nin the body, meaning they play a key role in keeping organs operating properly and regulating brain function. Research also shows that disruptions to this balance cause pain disorders, including headaches and neuropathic pain.\nOther sleep disorders that can cause headaches include:\nSleep apnea\n: Disruptions in breathing during the night may cause morning headaches.\nInsomnia\n: A chronic inability to sleep or stay asleep is associated with more frequent and more intense headaches.\nOversleeping: When you sleep too much,\nserotonin\nsignals to your body that it's time for daytime functions even though you're still asleep. Your body will begin to want to eat and drink, but won't get these. When you do wake, you may feel dehydrated and hungry, triggering a headache.\nStress\n: Stress causes the release of the hormone cortisol. This can raise your blood pressure and cause a headache.\nTypes of Sleep Deprivation Headaches\nSeveral different types of headaches are linked to a lack of sleep or sleep disturbances, including\nmigraines\n,\ntension headaches\n,\ncluster headaches\n, and\nhypnic headaches\n.\nMigraines\nA migraine is not just a \"bad headache.\" It's a\nspecific type of headache\nthat's considered to be a neurological condition because of how it affects the\nbrain\n.\nChronic migraines severely impact daily life and functioning,\ncausing symptoms\nlike:\nExtreme pain on one side of the head\nVomiting\nNausea\nVisual disturbances\nSound sensitivity\nDizziness\nResearchers are still studying the complex relationship\nbetween migraines and sleep\n. Current research shows that:\nBoth a lack of sleep and too much sleep are\ncommon migraine triggers\n.\nPeople who suffer from migraines are up to eight times more likely to have a sleep disorder than the general population.\nSleep disturbances may contribute to the jump from episodic migraine (fewer than 15 migraines per month) to chronic migraine (15 or more migraines per month) in some people.\nTension Headaches\nThis common type of headache is generally described as a dull tightening or pressure on both sides of the head. Tension headaches may start at the forehead and circle around to the back of the head.\nStudies have found that a lack of sleep can trigger\ntension headaches\n. Experts think that the hypothalamus (part of the brain that helps control and regulate hormones) likely plays a role, in addition to brain signals that may reduce the body's pain threshold and prompt a tension headache.\nOther research notes that a cycle of napping after an episode of insomnia can continually trigger a tension headache the following day.\nCluster Headaches\nRarer\nheadaches that tend to happen at night\nare also connected to a lack of sleep. This includes\ncluster headaches\n.\nThese extremely painful headaches usually occur in the evening or early morning hours, prompting severe head pain around the eye area. They're often shorter in duration than other types of headaches (lasting five minutes to two hours). Experts theorize that transitioning out of the\nrapid eye movement (REM)\ndream state of sleep may play a role in triggering cluster headache attacks.\nHypnic Headaches\nHypnic headache\n, sometimes referred to as an \"alarm clock\" headache, can awaken you from nighttime sleeping or a nap. Other characteristics of these headaches include:\nThese headaches usually strike around the same time each night\nThey're relatively short in duration\nResearchers think they're linked to a disturbance in the body’s production of\nmelatonin\n, a hormone that helps regulate your circadian rhythm by signaling to the body when it's time to sleep.\nHow Much Sleep Do You Need?\nWhile seven to nine hours of sleep is normal for most adults, the ideal amount of sleep varies by person.\nSome people may require more, while others may require less, and sleep needs can change throughout our lives.\nTo\ndetermine how much sleep you need\n, try testing it out by going to bed when you're tired and sleeping straight through until you naturally wake up. While this isn't always possible for people with children, work schedules, pets, and other obligations, if you can set aside a few nights, you'll likely find the average length of time your body prefers to sleep.\nHow Much Sleep Is Enough?\nThe amount of sleep you need depends on several factors, including your\nage\n, lifestyle, health, genetics, and whether you've been getting enough sleep recently. Experts generally recommend sleep guidelines close to the following:\nInfants\n(3–11 months): 12–16 hours\nToddlers\n \n(12–35 months): 11–14 hours\nPreschoolers\n(3–6 years): 10–13 hours\nSchool-age children\n(6–10 years): nine to 12 hours\nAdolescents\n(11–18 years): eight to 10 hours\nAdults\n (18–64 years): Seven to nine hours\nElderly adults\n(65 and older): Seven to eight hours\nTreatment Options\nTreatment options for headaches related to a lack of sleep will depend on the underlying cause.\nBefore creating a treatment plan, a healthcare provider may ask you to consider keeping a headache and sleep journal to record:\nThe amount of sleep you get\nThe quality of your sleep\nThe number of headache days per month\nAny other symptoms you notice on headache days\nIn addition to speaking with you about getting enough quality sleep, if it's determined you're suffering from migraine or tension headaches, your healthcare provider may also recommend more specific treatments. These options may include:\nStaying hydrated\nUsing an ice pack\nLying down in a quiet, dark room\nTaking over-the-counter (OTC) medications for mild pain\nPrescription medications\nto abort a migraine, control migraine pain, or prevent the number of migraine days per month\nWhen to See a Healthcare Provider\nAn occasional headache due to a lack of sleep is usually not a cause for alarm. But see a healthcare provider if headaches become more frequent or interfere with daily activities.\nSeek medical attention right away if your headache:\nIs unusually severe or starts suddenly\nOccurs after a blow or injury to the head\nOccurs with stiff neck,\nseizures\n, fainting, confusion, weakness, or numbness\nStarts or changes\nduring pregnancy\nTips to Prevent Sleep Deprivation Headaches\nTo help prevent headaches due to a lack of sleep, your healthcare provider may recommend some lifestyle changes to address your sleep habits. If there are no other underlying medical causes, regularly getting enough restful sleep may help reduce these headaches.\nSome potential prevention tips include the following:\nGo to bed and wake up around the same time each day.\nKeep your bedroom dark, quiet, relaxing, and at a comfortable temperature.\nAvoid caffeine, alcohol, or large meals close to bedtime.\nGet more exercise during the day (but not close to bedtime).\nKeep electronic devices out of the bedroom.\n15 Sources\nVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our\neditorial process\nto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.\nBurish MJ, Chen Z, Yoo SH.\nEmerging relevance of circadian rhythms in headaches and neuropathic pain\n. \nActa Physiol (Oxf)\n. 2019;225(1):e13161. doi:10.1111\/apha.13161\nNational Institute of Neurological Disorders and Stroke.\nHeadache and sleep disorders\n.\nSleep Foundations.\nSleep Apnea Headaches\n.\nFernández-de-Las-Peñas C, Fernández-Muñoz J, Palacios-Ceña M, Parás-Bravo P, Cigarán-Méndez M, Navarro-Pardo E.\nSleep disturbances in tension-type headache and migraine\n.\nTher Adv Neur Disord.\n2017;11. doi:10.1177\/1756285617745444\nJohns Hopkins.\nOversleeping: Bad for Your Health?\nSleep Foundation.\nSleep deprivation and migraines\n.\nNegro A et al.\nAcute sleep deprivation enhances susceptibility to the migraine substrate cortical spreading depolarization\n.\nThe Journal of Headache and Pain\n. 2020;21(86). doi:10.1186\/s10194-020-01155-w\nAmerican Migraine Foundation.\nSleep disorders and headache\n.\nMedlinePlus. \nTension headache\n.\nOne JC, Stepanski EJ, Gramling SE.\nPain coping strategies for tension-type headache: Possible implications for insomnia?\n.\nJ Clin Sleep Med.\n2009;5(1):52-56. doi:10.5664\/jcsm.27392\nAmerican Migraine Foundation. \nUnderstanding cluster headache\n.\nAmerican Migraine Foundation.\nHypnic (nighttime) headache\n.\nCenters for Disease Control and Prevention.\nGetting enough sleep\n.\nHirshkowitz M, Whiton K, Albert SM, et al. \nNational Sleep Foundation's sleep time duration recommendations: methodology and results summary\n. \nSleep Health\n. 2015;1(1):40-43. doi:10.1016\/j.sleh.2014.12.010\nCenters for Disease Control and Prevention. \nWhat to do\n.\nBy\nCristina Mutchler\nMutchler is an award-winning journalist specializing in health and wellness content. She is based in Illinois.\nWas this page helpful?\nThanks for your feedback!\nWhat is your feedback?","attrs_markdown":"[Skip to content](https:\/\/www.verywellhealth.com\/headache-from-lack-of-sleep-5218116#skip-to-content)\n\nMenu\n\n- [Health A-Z](https:\/\/www.verywellhealth.com\/health-a-z-4014770)\n  - [Colorectal Cancer](https:\/\/www.verywellhealth.com\/colon-cancer-4014742)\n  - [Arthritis](https:\/\/www.verywellhealth.com\/arthritis-overview-4582013)\n  - [Type 2 Diabetes](https:\/\/www.verywellhealth.com\/type-2-diabetes-overview-4581874)\n  - [Digestive Health](https:\/\/www.verywellhealth.com\/digestive-health-4141198)\n  - [Multiple Sclerosis](https:\/\/www.verywellhealth.com\/multiple-sclerosis-overview-4581925)\n  - [Skin Health](https:\/\/www.verywellhealth.com\/skin-health-4014649)\n  - [View All](https:\/\/www.verywellhealth.com\/health-a-z-4014770)\n- [Prevention & Treatment](https:\/\/www.verywellhealth.com\/prevention-and-treatment-4158390)\n  - [Diet & Nutrition](https:\/\/www.verywellhealth.com\/nutrition-diet-and-healthy-eating-5202128)\n  - 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Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.\n\nⒸ 2026 People Inc. — All rights reserved\n\n# Why You Get a Headache From Lack of Sleep and How to Treat It\nBy [Cristina Mutchler](https:\/\/www.verywellhealth.com\/cristina-mutchler-5080235)\n\nUpdated on December 08, 2025\n\nMedically reviewed by  [Arno Kroner, DAOM](https:\/\/www.verywellhealth.com\/arno-kroner-daom-lac-4797488)\n\nTable of Contents\n\nView All\n\nTable of Contents\n\n- [Headaches and Lack of Sleep](https:\/\/www.verywellhealth.com\/headache-from-lack-of-sleep-5218116#toc-the-link-between-headaches-and-lack-of-sleep)\n- [Headache Types](https:\/\/www.verywellhealth.com\/headache-from-lack-of-sleep-5218116#toc-types-of-sleep-deprivation-headaches)\n- [Sleep Requirements](https:\/\/www.verywellhealth.com\/headache-from-lack-of-sleep-5218116#toc-how-much-sleep-do-you-need)\n- [Treatment](https:\/\/www.verywellhealth.com\/headache-from-lack-of-sleep-5218116#toc-treatment-options)\n- [Prevention](https:\/\/www.verywellhealth.com\/headache-from-lack-of-sleep-5218116#toc-tips-to-prevent-sleep-deprivation-headaches)\n\n### Key Takeaways\n- Lack of sleep can trigger different types of headaches, like migraines and tension headaches.\n- Disruptions in sleep-wake patterns due to shift work or jet lag can lead to headaches.\n- Stress, which increases cortisol, can raise blood pressure and cause headaches.\n\nThe reasons why you get a headache from lack of sleep are not fully understood, but sleep deprivation disrupts your immune, circulatory, and hormonal systems and prevents the body from repairing and restoring itself. These factors can contribute to a headache and may require medication in addition to the resumption of a good night's sleep.\n\n![Black woman lying in bed awake]()\n\n![Black woman lying in bed awake](https:\/\/www.verywellhealth.com\/thmb\/5yiBa5qdq__XHxBn51C2DO6XVdw=\/1500x0\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-1322907618-377e5a4f2b094dda88612c99772ebe43.jpg)\n\nProstock-Studio \/ Getty Images\n## The Link Between Headaches and Lack of Sleep\nWhile it's not completely clear how sleep deprivation is linked to headaches, research shows that several disruptions to your [sleep-wake pattern](https:\/\/www.verywellhealth.com\/why-do-you-wake-up-at-the-same-time-every-night-4137952) (circadian rhythms) can trigger headaches.\n\nFactors that disrupt circadian rhythm include:\n\n- **Age**: Older adults often go to sleep early and wake early, but this can cause disordered sleep.\n- **Shift work**: Working evenings and sleeping during the day creates an unnatural pattern.\n- **Traveling across time zones**: [Jet lag](https:\/\/www.verywellhealth.com\/jet-lag-8650832) is a common temporary disruption to circadian rhythm.\n- **Lifestyle factors**: Alcohol use, consuming excess caffeine, spending too much time on screens in the evening, and other habits can get in the way of a normal night's sleep.\n- **Medical conditions**: [Autism](https:\/\/www.verywellhealth.com\/levels-of-autism-11708421), [Alzheimer’s disease](https:\/\/www.verywellhealth.com\/alzheimers-disease-7111202), mental health disorders, brain injuries, and blindness are among the conditions that can impact healthy sleep-wake cycles.\n\nCircadian rhythms are essential for maintaining [homeostasis](https:\/\/www.verywellhealth.com\/homeostasis-6755366) in the body, meaning they play a key role in keeping organs operating properly and regulating brain function. Research also shows that disruptions to this balance cause pain disorders, including headaches and neuropathic pain.\n\nOther sleep disorders that can cause headaches include:\n\n- [**Sleep apnea**](https:\/\/www.verywellhealth.com\/mild-obstructive-sleep-apnea-5095471): Disruptions in breathing during the night may cause morning headaches.\n- [**Insomnia**](https:\/\/www.verywellhealth.com\/what-is-insomnia-the-features-symptoms-and-causes-3014805): A chronic inability to sleep or stay asleep is associated with more frequent and more intense headaches.\n- Oversleeping: When you sleep too much, [serotonin](https:\/\/www.verywellhealth.com\/serotonin-8682041) signals to your body that it's time for daytime functions even though you're still asleep. Your body will begin to want to eat and drink, but won't get these. When you do wake, you may feel dehydrated and hungry, triggering a headache.\n- [**Stress**](https:\/\/www.verywellhealth.com\/psychological-stress-5205714): Stress causes the release of the hormone cortisol. This can raise your blood pressure and cause a headache.\n## Types of Sleep Deprivation Headaches\nSeveral different types of headaches are linked to a lack of sleep or sleep disturbances, including [migraines](https:\/\/www.verywellhealth.com\/symptoms-of-migraine-1718209), [tension headaches](https:\/\/www.verywellhealth.com\/temple-headache-5219096), [cluster headaches](https:\/\/www.verywellhealth.com\/cluster-headaches-7548851), and [hypnic headaches](https:\/\/www.verywellhealth.com\/headache-at-night-5220207).\n\n### Migraines\nA migraine is not just a \"bad headache.\" It's a [specific type of headache](https:\/\/www.verywellhealth.com\/migraine-vs-headache-7568245) that's considered to be a neurological condition because of how it affects the [brain](https:\/\/www.verywellhealth.com\/brain-anatomy-4780506).\n\nChronic migraines severely impact daily life and functioning, [causing symptoms](https:\/\/www.verywellhealth.com\/symptoms-of-migraine-1718209) like:\n\n- Extreme pain on one side of the head\n- Vomiting\n- [Nausea](https:\/\/www.verywellhealth.com\/nausea-5082995)\n- Visual disturbances\n- Sound sensitivity\n- Dizziness\n\nResearchers are still studying the complex relationship [between migraines and sleep](https:\/\/www.verywellhealth.com\/lack-of-sleep-and-migraine-11725651). Current research shows that:\n\n- Both a lack of sleep and too much sleep are [common migraine triggers](https:\/\/www.verywellhealth.com\/migraine-triggers-7693220).\n- People who suffer from migraines are up to eight times more likely to have a sleep disorder than the general population.\n- Sleep disturbances may contribute to the jump from episodic migraine (fewer than 15 migraines per month) to chronic migraine (15 or more migraines per month) in some people.\n### Tension Headaches\nThis common type of headache is generally described as a dull tightening or pressure on both sides of the head. Tension headaches may start at the forehead and circle around to the back of the head.\n\nStudies have found that a lack of sleep can trigger [tension headaches](https:\/\/www.verywellhealth.com\/temple-headache-5219096). Experts think that the hypothalamus (part of the brain that helps control and regulate hormones) likely plays a role, in addition to brain signals that may reduce the body's pain threshold and prompt a tension headache.\n\nOther research notes that a cycle of napping after an episode of insomnia can continually trigger a tension headache the following day.\n\n### Cluster Headaches\nRarer [headaches that tend to happen at night](https:\/\/www.verywellhealth.com\/headache-at-night-5220207) are also connected to a lack of sleep. This includes [cluster headaches](https:\/\/www.verywellhealth.com\/cluster-headaches-7548851).\n\nThese extremely painful headaches usually occur in the evening or early morning hours, prompting severe head pain around the eye area. They're often shorter in duration than other types of headaches (lasting five minutes to two hours). Experts theorize that transitioning out of the [rapid eye movement (REM)](https:\/\/www.verywellhealth.com\/rem-sleep-8677847) dream state of sleep may play a role in triggering cluster headache attacks.\n\n### Hypnic Headaches\n[Hypnic headache](https:\/\/www.verywellhealth.com\/headache-at-night-5220207), sometimes referred to as an \"alarm clock\" headache, can awaken you from nighttime sleeping or a nap. Other characteristics of these headaches include:\n\n- These headaches usually strike around the same time each night\n- They're relatively short in duration\n- Researchers think they're linked to a disturbance in the body’s production of [melatonin](https:\/\/www.verywellhealth.com\/melatonin-7501303), a hormone that helps regulate your circadian rhythm by signaling to the body when it's time to sleep.\n## How Much Sleep Do You Need?\nWhile seven to nine hours of sleep is normal for most adults, the ideal amount of sleep varies by person. Some people may require more, while others may require less, and sleep needs can change throughout our lives.\n\nTo [determine how much sleep you need](https:\/\/www.verywellhealth.com\/what-time-should-you-go-to-sleep-4588298), try testing it out by going to bed when you're tired and sleeping straight through until you naturally wake up. While this isn't always possible for people with children, work schedules, pets, and other obligations, if you can set aside a few nights, you'll likely find the average length of time your body prefers to sleep.\n\n### How Much Sleep Is Enough?\nThe amount of sleep you need depends on several factors, including your [age](https:\/\/www.verywellhealth.com\/what-time-should-you-go-to-sleep-4588298), lifestyle, health, genetics, and whether you've been getting enough sleep recently. Experts generally recommend sleep guidelines close to the following:\n\n- **Infants** (3–11 months): 12–16 hours\n- **[Toddlers](https:\/\/www.verywellhealth.com\/what-to-do-when-your-child-is-not-eating-anything-1323965)** (12–35 months): 11–14 hours\n- **Preschoolers** (3–6 years): 10–13 hours\n- **School-age children** (6–10 years): nine to 12 hours\n- **Adolescents** (11–18 years): eight to 10 hours\n- [**Adults**](https:\/\/www.verywellhealth.com\/what-time-should-you-go-to-sleep-4588298) (18–64 years): Seven to nine hours\n- **Elderly adults** (65 and older): Seven to eight hours\n## Treatment Options\nTreatment options for headaches related to a lack of sleep will depend on the underlying cause.\n\nBefore creating a treatment plan, a healthcare provider may ask you to consider keeping a headache and sleep journal to record:\n\n- The amount of sleep you get\n- The quality of your sleep\n- The number of headache days per month\n- Any other symptoms you notice on headache days\n\nIn addition to speaking with you about getting enough quality sleep, if it's determined you're suffering from migraine or tension headaches, your healthcare provider may also recommend more specific treatments. These options may include:\n\n- Staying hydrated\n- [Using an ice pack](https:\/\/www.verywellhealth.com\/ice-pack-for-headache-5213745)\n- Lying down in a quiet, dark room\n- Taking over-the-counter (OTC) medications for mild pain\n- [Prescription medications](https:\/\/www.verywellhealth.com\/migraine-treatments-7965965) to abort a migraine, control migraine pain, or prevent the number of migraine days per month\n\n### When to See a Healthcare Provider\nAn occasional headache due to a lack of sleep is usually not a cause for alarm. But see a healthcare provider if headaches become more frequent or interfere with daily activities.\n\nSeek medical attention right away if your headache:\n\n- Is unusually severe or starts suddenly\n- Occurs after a blow or injury to the head\n- Occurs with stiff neck, [seizures](https:\/\/www.verywellhealth.com\/seizures-7546651), fainting, confusion, weakness, or numbness\n- Starts or changes [during pregnancy](https:\/\/www.verywellhealth.com\/recognizing-dangerous-headaches-in-pregnancy-1719634)\n## Tips to Prevent Sleep Deprivation Headaches\nTo help prevent headaches due to a lack of sleep, your healthcare provider may recommend some lifestyle changes to address your sleep habits. If there are no other underlying medical causes, regularly getting enough restful sleep may help reduce these headaches.\n\nSome potential prevention tips include the following:\n\n- Go to bed and wake up around the same time each day.\n- Keep your bedroom dark, quiet, relaxing, and at a comfortable temperature.\n- Avoid caffeine, alcohol, or large meals close to bedtime.\n- Get more exercise during the day (but not close to bedtime).\n- Keep electronic devices out of the bedroom.\n\nRead more:\n\n- [Health A-Z](https:\/\/www.verywellhealth.com\/health-a-z-4014770)\n- [Brain & Nervous System](https:\/\/www.verywellhealth.com\/brain-and-nervous-system-4014753)\n- [Headaches](https:\/\/www.verywellhealth.com\/headaches-overview-4581968)\n\n15 Sources\n\nVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https:\/\/www.verywellhealth.com\/verywell-editorial-process-4777042) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.\n\n1. Burish MJ, Chen Z, Yoo SH. [Emerging relevance of circadian rhythms in headaches and neuropathic pain](https:\/\/doi.org\/10.1111\/apha.13161). *Acta Physiol (Oxf)*. 2019;225(1):e13161. doi:10.1111\/apha.13161\n2. National Institute of Neurological Disorders and Stroke. [Headache and sleep disorders](https:\/\/www.ninds.nih.gov\/health-information\/disorders\/headache#sleepdisorders).\n3. Sleep Foundations. [Sleep Apnea Headaches](https:\/\/www.sleepfoundation.org\/sleep-apnea\/sleep-apnea-headaches).\n4. Fernández-de-Las-Peñas C, Fernández-Muñoz J, Palacios-Ceña M, Parás-Bravo P, Cigarán-Méndez M, Navarro-Pardo E. [Sleep disturbances in tension-type headache and migraine](https:\/\/doi.org\/10.1177\/1756285617745444). *Ther Adv Neur Disord.* 2017;11. doi:10.1177\/1756285617745444\n5. Johns Hopkins. [Oversleeping: Bad for Your Health?](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/oversleeping-bad-for-your-health)\n6. Sleep Foundation. [Sleep deprivation and migraines](https:\/\/www.sleepfoundation.org\/sleep-deprivation\/sleep-deprivation-and-migraines).\n7. Negro A et al. [Acute sleep deprivation enhances susceptibility to the migraine substrate cortical spreading depolarization](https:\/\/doi.org\/10.1186\/s10194-020-01155-w). *The Journal of Headache and Pain*. 2020;21(86). doi:10.1186\/s10194-020-01155-w\n8. American Migraine Foundation. [Sleep disorders and headache](https:\/\/americanmigrainefoundation.org\/resource-library\/sleep\/).\n9. MedlinePlus. [Tension headache](https:\/\/medlineplus.gov\/ency\/article\/000797.htm).\n10. One JC, Stepanski EJ, Gramling SE. [Pain coping strategies for tension-type headache: Possible implications for insomnia?](https:\/\/doi.org\/10.5664\/jcsm.27392). *J Clin Sleep Med.* 2009;5(1):52-56. doi:10.5664\/jcsm.27392\n11. American Migraine Foundation. [Understanding cluster headache](https:\/\/americanmigrainefoundation.org\/resource-library\/cluster-headache-2\/).\n12. American Migraine Foundation. [Hypnic (nighttime) headache](https:\/\/www.sleepfoundation.org\/physical-health\/hypnic-headaches).\n13. Centers for Disease Control and Prevention. [Getting enough sleep](https:\/\/www.cdc.gov\/sleep\/about\/?CDC_AAref_Val=https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html#cdc_behavioral_basics_quick-getting-enough-sleep).\n14. Hirshkowitz M, Whiton K, Albert SM, et al. [National Sleep Foundation's sleep time duration recommendations: methodology and results summary](https:\/\/doi.org\/10.1016\/j.sleh.2014.12.010). *Sleep Health*. 2015;1(1):40-43. doi:10.1016\/j.sleh.2014.12.010\n15. Centers for Disease Control and Prevention. [What to do](https:\/\/www.cdc.gov\/sleep\/about\/?CDC_AAref_Val=https:\/\/www.cdc.gov\/sleep\/about_sleep\/sleep_hygiene.html#cdc_behavioral_basics_steps-what-to-do).\n\n![Headshot]()\n\n![Headshot](https:\/\/www.verywellhealth.com\/thmb\/5S0zrr2WOED5gcdlF5XWG3rriC8=\/144x144\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/IMG_5047-9727550a95404c49a7515e66930004ef.JPG)\n\nBy [Cristina Mutchler](https:\/\/www.verywellhealth.com\/cristina-mutchler-5080235)   \n Mutchler is an award-winning journalist specializing in health and wellness content. She is based in Illinois.\n\n[See Our Editorial Process](https:\/\/www.verywellhealth.com\/verywell-editorial-process-4777042)\n\n[Meet Our Medical Expert Board](https:\/\/www.verywellhealth.com\/meet-our-medical-expert-board-11762003)\n\nShare Feedback\n\nWas this page helpful?\n\nThanks for your feedback\\!\n\nWhat is your feedback?\n\nHelpful\n\nReport an Error\n\nOther\n\nRelated Articles\n\n[![An image of a woman with a headache wrapped in a blanket]() ![An image of a woman with a headache wrapped in a blanket](https:\/\/www.verywellhealth.com\/thmb\/RS7J9QGloMS0rNKekiLogm9muNw=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-2196049082-8083a860b73345a6bd0b545950ba9fc5.jpg) 15 Ways to Get Rid of a Headache Quickly](https:\/\/www.verywellhealth.com\/how-to-get-rid-of-a-headache-8772211)\n\n[![Portrait of woman stretching while sitting on bed]() ![Portrait of woman stretching while sitting on bed](https:\/\/www.verywellhealth.com\/thmb\/pFo5m68UptPaTXrRYeHZcXDmRcY=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/neck-pain-98162211-resized-56a465813df78cf772822fc7.jpg) Can a Pinched Nerve Cause Headaches?](https:\/\/www.verywellhealth.com\/pinched-nerve-headache-treatment-1719581)\n\n[![Underwater view of mature male athlete swimming during morning workout]() ![Underwater view of mature male athlete swimming during morning workout](https:\/\/www.verywellhealth.com\/thmb\/piJDUKIMF7MMfzyJ0EUX5EEtFk0=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/underwater-view-of-mature-male-athlete-swimming-during-morning-workout-697012482-59040063c48f4d5aa45ef8a57e82bae2.jpg) An Overview of Swim-Related Headaches](https:\/\/www.verywellhealth.com\/headache-from-swimming-1719445)\n\n[![nosebleed]() ![nosebleed](https:\/\/www.verywellhealth.com\/thmb\/Srklf-Go6TAnsl64gwdqlXcMS6s=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-1297415551-cc932ad9588a47ae8285047bc3a4e5ad.jpg) What’s Causing My Headache and Nosebleed?](https:\/\/www.verywellhealth.com\/headache-and-nosebleed-5537122)\n\n[![There are several types of headaches.]() ![There are several types of headaches.](https:\/\/www.verywellhealth.com\/thmb\/ylQew731nvOb64w12wtAWzylNRE=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/headache-56c13aee5f9b5829f8675e1c.jpg) Migraine Types: Symptoms, Risk, Factors, and Treatments](https:\/\/www.verywellhealth.com\/different-types-of-migraines-1719576)\n\n[![Person sitting on couch at home, holding their head]() ![Person sitting on couch at home, holding their head](https:\/\/www.verywellhealth.com\/thmb\/OO_Ohc1FUXA9k233Li6EfxPM5Ww=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/holding-head-GettyImages-1459356420-f3964fac2299482d9048a524f360e49d.jpg) Why Your Head Hurts When You Cough](https:\/\/www.verywellhealth.com\/why-does-my-head-hurt-when-i-cough-7569783)\n\n[![a woman pressing on a shoulder trigger point.]() ![a woman pressing on a shoulder trigger point.](https:\/\/www.verywellhealth.com\/thmb\/O7Vzs66PiCFWN3QMCFyNuLCrEhs=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/triggerpointheadache-5863f4193df78ce2c3e5fa27.jpg) Myofascial Trigger Points and Tension Headaches](https:\/\/www.verywellhealth.com\/myofascial-trigger-points-as-cause-of-tension-headaches-4120977)\n\n[![Right-Sided Headache]() ![Right-Sided Headache](https:\/\/www.verywellhealth.com\/thmb\/BKMolci0xvHM-VCNQ7EJVWkb9CU=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-12520965012-1e43206aac8040eb8a27ae0629f91b2e.jpg) What Causes a Headache on the Right Side of Your Head?](https:\/\/www.verywellhealth.com\/headache-on-the-right-side-5216756)\n\n[![man with glasses getting headache from phone]() ![man with glasses getting headache from phone](https:\/\/www.verywellhealth.com\/thmb\/22dPyQJNf2U_b890kkYds0wA7C8=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-1130521280-e696a8696dd84f88a914f6d31b421ea0.jpg) Blurry Vision and Headache: Causes and Signs of an Emergency](https:\/\/www.verywellhealth.com\/vision-and-headache-3422017)\n\n[![ Senior African American man covering his face - 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Her hand is on the side of her head - Stock Photo](https:\/\/www.verywellhealth.com\/thmb\/dIN9vefcoAHIWBXeorR-9_h35V4=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-1320740375-2301a5b8ae5046ec9265fbdb3e7fff30.jpg) Why Does Fasting Trigger a Headache?](https:\/\/www.verywellhealth.com\/how-fasting-can-cause-a-headache-1719448)\n\n- [Health A-Z](https:\/\/www.verywellhealth.com\/health-a-z-4014770)\n- [Prevention & Treatment](https:\/\/www.verywellhealth.com\/prevention-and-treatment-4158390)\n- [Health Care](https:\/\/www.verywellhealth.com\/health-care-4014769)\n- [News](https:\/\/www.verywellhealth.com\/news-4846412)\n\n- [Meet Our Review Board](https:\/\/www.verywellhealth.com\/meet-our-medical-expert-board-11762003)\n- [About Us](https:\/\/www.verywellhealth.com\/about-us-5180305)\n- [Editorial Process](https:\/\/www.verywellhealth.com\/verywell-editorial-process-4777042)\n- [Privacy Policy](https:\/\/www.people.inc\/brands-privacy)\n- [In the News](https:\/\/www.verywellhealth.com\/in-the-news-4778971)\n- [Advertise](https:\/\/www.people.inc\/advertising)\n- [Terms of Service](https:\/\/www.people.inc\/brands-termsofservice)\n- [Careers](https:\/\/www.people.inc\/careers)\n- [Contact](https:\/\/www.verywellhealth.com\/about-us-5180305#toc-contact-us)\n\nFollow Us\n\nVerywell Health's content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.\n\nⒸ 2026 People Inc. — All rights reserved\n\nVerywell Health is part of the [People Inc.](https:\/\/www.people.inc\/) publishing family.","attrs_readable_markdown":"### Key Takeaways\n- Lack of sleep can trigger different types of headaches, like migraines and tension headaches.\n- Disruptions in sleep-wake patterns due to shift work or jet lag can lead to headaches.\n- Stress, which increases cortisol, can raise blood pressure and cause headaches.\n\nThe reasons why you get a headache from lack of sleep are not fully understood, but sleep deprivation disrupts your immune, circulatory, and hormonal systems and prevents the body from repairing and restoring itself. These factors can contribute to a headache and may require medication in addition to the resumption of a good night's sleep.\n\nProstock-Studio \/ Getty Images\n\n## The Link Between Headaches and Lack of Sleep\nWhile it's not completely clear how sleep deprivation is linked to headaches, research shows that several disruptions to your [sleep-wake pattern](https:\/\/www.verywellhealth.com\/why-do-you-wake-up-at-the-same-time-every-night-4137952) (circadian rhythms) can trigger headaches.\n\nFactors that disrupt circadian rhythm include:\n\n- **Age**: Older adults often go to sleep early and wake early, but this can cause disordered sleep.\n- **Shift work**: Working evenings and sleeping during the day creates an unnatural pattern.\n- **Traveling across time zones**: [Jet lag](https:\/\/www.verywellhealth.com\/jet-lag-8650832) is a common temporary disruption to circadian rhythm.\n- **Lifestyle factors**: Alcohol use, consuming excess caffeine, spending too much time on screens in the evening, and other habits can get in the way of a normal night's sleep.\n- **Medical conditions**: [Autism](https:\/\/www.verywellhealth.com\/levels-of-autism-11708421), [Alzheimer’s disease](https:\/\/www.verywellhealth.com\/alzheimers-disease-7111202), mental health disorders, brain injuries, and blindness are among the conditions that can impact healthy sleep-wake cycles.\n\nCircadian rhythms are essential for maintaining [homeostasis](https:\/\/www.verywellhealth.com\/homeostasis-6755366) in the body, meaning they play a key role in keeping organs operating properly and regulating brain function. Research also shows that disruptions to this balance cause pain disorders, including headaches and neuropathic pain.\n\nOther sleep disorders that can cause headaches include:\n\n- [**Sleep apnea**](https:\/\/www.verywellhealth.com\/mild-obstructive-sleep-apnea-5095471): Disruptions in breathing during the night may cause morning headaches.\n- [**Insomnia**](https:\/\/www.verywellhealth.com\/what-is-insomnia-the-features-symptoms-and-causes-3014805): A chronic inability to sleep or stay asleep is associated with more frequent and more intense headaches.\n- Oversleeping: When you sleep too much, [serotonin](https:\/\/www.verywellhealth.com\/serotonin-8682041) signals to your body that it's time for daytime functions even though you're still asleep. Your body will begin to want to eat and drink, but won't get these. When you do wake, you may feel dehydrated and hungry, triggering a headache.\n- [**Stress**](https:\/\/www.verywellhealth.com\/psychological-stress-5205714): Stress causes the release of the hormone cortisol. This can raise your blood pressure and cause a headache.\n## Types of Sleep Deprivation Headaches\nSeveral different types of headaches are linked to a lack of sleep or sleep disturbances, including [migraines](https:\/\/www.verywellhealth.com\/symptoms-of-migraine-1718209), [tension headaches](https:\/\/www.verywellhealth.com\/temple-headache-5219096), [cluster headaches](https:\/\/www.verywellhealth.com\/cluster-headaches-7548851), and [hypnic headaches](https:\/\/www.verywellhealth.com\/headache-at-night-5220207).\n\n### Migraines\nA migraine is not just a \"bad headache.\" It's a [specific type of headache](https:\/\/www.verywellhealth.com\/migraine-vs-headache-7568245) that's considered to be a neurological condition because of how it affects the [brain](https:\/\/www.verywellhealth.com\/brain-anatomy-4780506).\n\nChronic migraines severely impact daily life and functioning, [causing symptoms](https:\/\/www.verywellhealth.com\/symptoms-of-migraine-1718209) like:\n\n- Extreme pain on one side of the head\n- Vomiting\n- [Nausea](https:\/\/www.verywellhealth.com\/nausea-5082995)\n- Visual disturbances\n- Sound sensitivity\n- Dizziness\n\nResearchers are still studying the complex relationship [between migraines and sleep](https:\/\/www.verywellhealth.com\/lack-of-sleep-and-migraine-11725651). Current research shows that:\n\n- Both a lack of sleep and too much sleep are [common migraine triggers](https:\/\/www.verywellhealth.com\/migraine-triggers-7693220).\n- People who suffer from migraines are up to eight times more likely to have a sleep disorder than the general population.\n- Sleep disturbances may contribute to the jump from episodic migraine (fewer than 15 migraines per month) to chronic migraine (15 or more migraines per month) in some people.\n### Tension Headaches\nThis common type of headache is generally described as a dull tightening or pressure on both sides of the head. Tension headaches may start at the forehead and circle around to the back of the head.\n\nStudies have found that a lack of sleep can trigger [tension headaches](https:\/\/www.verywellhealth.com\/temple-headache-5219096). Experts think that the hypothalamus (part of the brain that helps control and regulate hormones) likely plays a role, in addition to brain signals that may reduce the body's pain threshold and prompt a tension headache.\n\nOther research notes that a cycle of napping after an episode of insomnia can continually trigger a tension headache the following day.\n\n### Cluster Headaches\nRarer [headaches that tend to happen at night](https:\/\/www.verywellhealth.com\/headache-at-night-5220207) are also connected to a lack of sleep. This includes [cluster headaches](https:\/\/www.verywellhealth.com\/cluster-headaches-7548851).\n\nThese extremely painful headaches usually occur in the evening or early morning hours, prompting severe head pain around the eye area. They're often shorter in duration than other types of headaches (lasting five minutes to two hours). Experts theorize that transitioning out of the [rapid eye movement (REM)](https:\/\/www.verywellhealth.com\/rem-sleep-8677847) dream state of sleep may play a role in triggering cluster headache attacks.\n\n### Hypnic Headaches\n[Hypnic headache](https:\/\/www.verywellhealth.com\/headache-at-night-5220207), sometimes referred to as an \"alarm clock\" headache, can awaken you from nighttime sleeping or a nap. Other characteristics of these headaches include:\n\n- These headaches usually strike around the same time each night\n- They're relatively short in duration\n- Researchers think they're linked to a disturbance in the body’s production of [melatonin](https:\/\/www.verywellhealth.com\/melatonin-7501303), a hormone that helps regulate your circadian rhythm by signaling to the body when it's time to sleep.\n## How Much Sleep Do You Need?\nWhile seven to nine hours of sleep is normal for most adults, the ideal amount of sleep varies by person. Some people may require more, while others may require less, and sleep needs can change throughout our lives.\n\nTo [determine how much sleep you need](https:\/\/www.verywellhealth.com\/what-time-should-you-go-to-sleep-4588298), try testing it out by going to bed when you're tired and sleeping straight through until you naturally wake up. While this isn't always possible for people with children, work schedules, pets, and other obligations, if you can set aside a few nights, you'll likely find the average length of time your body prefers to sleep.\n\n### How Much Sleep Is Enough?\nThe amount of sleep you need depends on several factors, including your [age](https:\/\/www.verywellhealth.com\/what-time-should-you-go-to-sleep-4588298), lifestyle, health, genetics, and whether you've been getting enough sleep recently. Experts generally recommend sleep guidelines close to the following:\n\n- **Infants** (3–11 months): 12–16 hours\n- **[Toddlers](https:\/\/www.verywellhealth.com\/what-to-do-when-your-child-is-not-eating-anything-1323965)** (12–35 months): 11–14 hours\n- **Preschoolers** (3–6 years): 10–13 hours\n- **School-age children** (6–10 years): nine to 12 hours\n- **Adolescents** (11–18 years): eight to 10 hours\n- [**Adults**](https:\/\/www.verywellhealth.com\/what-time-should-you-go-to-sleep-4588298) (18–64 years): Seven to nine hours\n- **Elderly adults** (65 and older): Seven to eight hours\n## Treatment Options\nTreatment options for headaches related to a lack of sleep will depend on the underlying cause.\n\nBefore creating a treatment plan, a healthcare provider may ask you to consider keeping a headache and sleep journal to record:\n\n- The amount of sleep you get\n- The quality of your sleep\n- The number of headache days per month\n- Any other symptoms you notice on headache days\n\nIn addition to speaking with you about getting enough quality sleep, if it's determined you're suffering from migraine or tension headaches, your healthcare provider may also recommend more specific treatments. These options may include:\n\n- Staying hydrated\n- [Using an ice pack](https:\/\/www.verywellhealth.com\/ice-pack-for-headache-5213745)\n- Lying down in a quiet, dark room\n- Taking over-the-counter (OTC) medications for mild pain\n- [Prescription medications](https:\/\/www.verywellhealth.com\/migraine-treatments-7965965) to abort a migraine, control migraine pain, or prevent the number of migraine days per month\n\n### When to See a Healthcare Provider\nAn occasional headache due to a lack of sleep is usually not a cause for alarm. But see a healthcare provider if headaches become more frequent or interfere with daily activities.\n\nSeek medical attention right away if your headache:\n\n- Is unusually severe or starts suddenly\n- Occurs after a blow or injury to the head\n- Occurs with stiff neck, [seizures](https:\/\/www.verywellhealth.com\/seizures-7546651), fainting, confusion, weakness, or numbness\n- Starts or changes [during pregnancy](https:\/\/www.verywellhealth.com\/recognizing-dangerous-headaches-in-pregnancy-1719634)\n## Tips to Prevent Sleep Deprivation Headaches\nTo help prevent headaches due to a lack of sleep, your healthcare provider may recommend some lifestyle changes to address your sleep habits. If there are no other underlying medical causes, regularly getting enough restful sleep may help reduce these headaches.\n\nSome potential prevention tips include the following:\n\n- Go to bed and wake up around the same time each day.\n- Keep your bedroom dark, quiet, relaxing, and at a comfortable temperature.\n- Avoid caffeine, alcohol, or large meals close to bedtime.\n- Get more exercise during the day (but not close to bedtime).\n- Keep electronic devices out of the bedroom.\n\n15 Sources\n\nVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https:\/\/www.verywellhealth.com\/verywell-editorial-process-4777042) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.\n\n1. Burish MJ, Chen Z, Yoo SH. [Emerging relevance of circadian rhythms in headaches and neuropathic pain](https:\/\/doi.org\/10.1111\/apha.13161). *Acta Physiol (Oxf)*. 2019;225(1):e13161. doi:10.1111\/apha.13161\n2. National Institute of Neurological Disorders and Stroke. [Headache and sleep disorders](https:\/\/www.ninds.nih.gov\/health-information\/disorders\/headache#sleepdisorders).\n3. Sleep Foundations. [Sleep Apnea Headaches](https:\/\/www.sleepfoundation.org\/sleep-apnea\/sleep-apnea-headaches).\n4. Fernández-de-Las-Peñas C, Fernández-Muñoz J, Palacios-Ceña M, Parás-Bravo P, Cigarán-Méndez M, Navarro-Pardo E. [Sleep disturbances in tension-type headache and migraine](https:\/\/doi.org\/10.1177\/1756285617745444). *Ther Adv Neur Disord.* 2017;11. doi:10.1177\/1756285617745444\n5. Johns Hopkins. [Oversleeping: Bad for Your Health?](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/oversleeping-bad-for-your-health)\n6. Sleep Foundation. [Sleep deprivation and migraines](https:\/\/www.sleepfoundation.org\/sleep-deprivation\/sleep-deprivation-and-migraines).\n7. Negro A et al. [Acute sleep deprivation enhances susceptibility to the migraine substrate cortical spreading depolarization](https:\/\/doi.org\/10.1186\/s10194-020-01155-w). *The Journal of Headache and Pain*. 2020;21(86). doi:10.1186\/s10194-020-01155-w\n8. American Migraine Foundation. [Sleep disorders and headache](https:\/\/americanmigrainefoundation.org\/resource-library\/sleep\/).\n9. MedlinePlus. [Tension headache](https:\/\/medlineplus.gov\/ency\/article\/000797.htm).\n10. One JC, Stepanski EJ, Gramling SE. [Pain coping strategies for tension-type headache: Possible implications for insomnia?](https:\/\/doi.org\/10.5664\/jcsm.27392). *J Clin Sleep Med.* 2009;5(1):52-56. doi:10.5664\/jcsm.27392\n11. American Migraine Foundation. [Understanding cluster headache](https:\/\/americanmigrainefoundation.org\/resource-library\/cluster-headache-2\/).\n12. American Migraine Foundation. [Hypnic (nighttime) headache](https:\/\/www.sleepfoundation.org\/physical-health\/hypnic-headaches).\n13. Centers for Disease Control and Prevention. [Getting enough sleep](https:\/\/www.cdc.gov\/sleep\/about\/?CDC_AAref_Val=https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html#cdc_behavioral_basics_quick-getting-enough-sleep).\n14. Hirshkowitz M, Whiton K, Albert SM, et al. [National Sleep Foundation's sleep time duration recommendations: methodology and results summary](https:\/\/doi.org\/10.1016\/j.sleh.2014.12.010). *Sleep Health*. 2015;1(1):40-43. doi:10.1016\/j.sleh.2014.12.010\n15. Centers for Disease Control and Prevention. [What to do](https:\/\/www.cdc.gov\/sleep\/about\/?CDC_AAref_Val=https:\/\/www.cdc.gov\/sleep\/about_sleep\/sleep_hygiene.html#cdc_behavioral_basics_steps-what-to-do).\n\n![Headshot](https:\/\/www.verywellhealth.com\/thmb\/5S0zrr2WOED5gcdlF5XWG3rriC8=\/144x144\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/IMG_5047-9727550a95404c49a7515e66930004ef.JPG)\n\nBy [Cristina Mutchler](https:\/\/www.verywellhealth.com\/cristina-mutchler-5080235)   \n Mutchler is an award-winning journalist specializing in health and wellness content. She is based in Illinois.\n\nWas this page helpful?\n\nThanks for your feedback\\!\n\nWhat is your feedback?","meta_canonical":null}

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Meta Title	How to Treat Headaches Caused by Lack of Sleep
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Boilerpipe Text	Key Takeaways Lack of sleep can trigger different types of headaches, like migraines and tension headaches. Disruptions in sleep-wake patterns due to shift work or jet lag can lead to headaches. Stress, which increases cortisol, can raise blood pressure and cause headaches. The reasons why you get a headache from lack of sleep are not fully understood, but sleep deprivation disrupts your immune, circulatory, and hormonal systems and prevents the body from repairing and restoring itself. These factors can contribute to a headache and may require medication in addition to the resumption of a good night's sleep. Prostock-Studio / Getty Images The Link Between Headaches and Lack of Sleep While it's not completely clear how sleep deprivation is linked to headaches, research shows that several disruptions to your sleep-wake pattern (circadian rhythms) can trigger headaches. Factors that disrupt circadian rhythm include: Age : Older adults often go to sleep early and wake early, but this can cause disordered sleep. Shift work : Working evenings and sleeping during the day creates an unnatural pattern. Traveling across time zones : Jet lag is a common temporary disruption to circadian rhythm. Lifestyle factors : Alcohol use, consuming excess caffeine, spending too much time on screens in the evening, and other habits can get in the way of a normal night's sleep. Medical conditions : Autism , Alzheimer’s disease , mental health disorders, brain injuries, and blindness are among the conditions that can impact healthy sleep-wake cycles. Circadian rhythms are essential for maintaining homeostasis in the body, meaning they play a key role in keeping organs operating properly and regulating brain function. Research also shows that disruptions to this balance cause pain disorders, including headaches and neuropathic pain. Other sleep disorders that can cause headaches include: Sleep apnea : Disruptions in breathing during the night may cause morning headaches. Insomnia : A chronic inability to sleep or stay asleep is associated with more frequent and more intense headaches. Oversleeping: When you sleep too much, serotonin signals to your body that it's time for daytime functions even though you're still asleep. Your body will begin to want to eat and drink, but won't get these. When you do wake, you may feel dehydrated and hungry, triggering a headache. Stress : Stress causes the release of the hormone cortisol. This can raise your blood pressure and cause a headache. Types of Sleep Deprivation Headaches Several different types of headaches are linked to a lack of sleep or sleep disturbances, including migraines , tension headaches , cluster headaches , and hypnic headaches . Migraines A migraine is not just a "bad headache." It's a specific type of headache that's considered to be a neurological condition because of how it affects the brain . Chronic migraines severely impact daily life and functioning, causing symptoms like: Extreme pain on one side of the head Vomiting Nausea Visual disturbances Sound sensitivity Dizziness Researchers are still studying the complex relationship between migraines and sleep . Current research shows that: Both a lack of sleep and too much sleep are common migraine triggers . People who suffer from migraines are up to eight times more likely to have a sleep disorder than the general population. Sleep disturbances may contribute to the jump from episodic migraine (fewer than 15 migraines per month) to chronic migraine (15 or more migraines per month) in some people. Tension Headaches This common type of headache is generally described as a dull tightening or pressure on both sides of the head. Tension headaches may start at the forehead and circle around to the back of the head. Studies have found that a lack of sleep can trigger tension headaches . Experts think that the hypothalamus (part of the brain that helps control and regulate hormones) likely plays a role, in addition to brain signals that may reduce the body's pain threshold and prompt a tension headache. Other research notes that a cycle of napping after an episode of insomnia can continually trigger a tension headache the following day. Cluster Headaches Rarer headaches that tend to happen at night are also connected to a lack of sleep. This includes cluster headaches . These extremely painful headaches usually occur in the evening or early morning hours, prompting severe head pain around the eye area. They're often shorter in duration than other types of headaches (lasting five minutes to two hours). Experts theorize that transitioning out of the rapid eye movement (REM) dream state of sleep may play a role in triggering cluster headache attacks. Hypnic Headaches Hypnic headache , sometimes referred to as an "alarm clock" headache, can awaken you from nighttime sleeping or a nap. Other characteristics of these headaches include: These headaches usually strike around the same time each night They're relatively short in duration Researchers think they're linked to a disturbance in the body’s production of melatonin , a hormone that helps regulate your circadian rhythm by signaling to the body when it's time to sleep. How Much Sleep Do You Need? While seven to nine hours of sleep is normal for most adults, the ideal amount of sleep varies by person. Some people may require more, while others may require less, and sleep needs can change throughout our lives. To determine how much sleep you need , try testing it out by going to bed when you're tired and sleeping straight through until you naturally wake up. While this isn't always possible for people with children, work schedules, pets, and other obligations, if you can set aside a few nights, you'll likely find the average length of time your body prefers to sleep. How Much Sleep Is Enough? The amount of sleep you need depends on several factors, including your age , lifestyle, health, genetics, and whether you've been getting enough sleep recently. Experts generally recommend sleep guidelines close to the following: Infants (3–11 months): 12–16 hours Toddlers (12–35 months): 11–14 hours Preschoolers (3–6 years): 10–13 hours School-age children (6–10 years): nine to 12 hours Adolescents (11–18 years): eight to 10 hours Adults (18–64 years): Seven to nine hours Elderly adults (65 and older): Seven to eight hours Treatment Options Treatment options for headaches related to a lack of sleep will depend on the underlying cause. Before creating a treatment plan, a healthcare provider may ask you to consider keeping a headache and sleep journal to record: The amount of sleep you get The quality of your sleep The number of headache days per month Any other symptoms you notice on headache days In addition to speaking with you about getting enough quality sleep, if it's determined you're suffering from migraine or tension headaches, your healthcare provider may also recommend more specific treatments. These options may include: Staying hydrated Using an ice pack Lying down in a quiet, dark room Taking over-the-counter (OTC) medications for mild pain Prescription medications to abort a migraine, control migraine pain, or prevent the number of migraine days per month When to See a Healthcare Provider An occasional headache due to a lack of sleep is usually not a cause for alarm. But see a healthcare provider if headaches become more frequent or interfere with daily activities. Seek medical attention right away if your headache: Is unusually severe or starts suddenly Occurs after a blow or injury to the head Occurs with stiff neck, seizures , fainting, confusion, weakness, or numbness Starts or changes during pregnancy Tips to Prevent Sleep Deprivation Headaches To help prevent headaches due to a lack of sleep, your healthcare provider may recommend some lifestyle changes to address your sleep habits. If there are no other underlying medical causes, regularly getting enough restful sleep may help reduce these headaches. Some potential prevention tips include the following: Go to bed and wake up around the same time each day. Keep your bedroom dark, quiet, relaxing, and at a comfortable temperature. Avoid caffeine, alcohol, or large meals close to bedtime. Get more exercise during the day (but not close to bedtime). Keep electronic devices out of the bedroom. 15 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Burish MJ, Chen Z, Yoo SH. Emerging relevance of circadian rhythms in headaches and neuropathic pain . Acta Physiol (Oxf) . 2019;225(1):e13161. doi:10.1111/apha.13161 National Institute of Neurological Disorders and Stroke. Headache and sleep disorders . Sleep Foundations. Sleep Apnea Headaches . Fernández-de-Las-Peñas C, Fernández-Muñoz J, Palacios-Ceña M, Parás-Bravo P, Cigarán-Méndez M, Navarro-Pardo E. Sleep disturbances in tension-type headache and migraine . Ther Adv Neur Disord. 2017;11. doi:10.1177/1756285617745444 Johns Hopkins. Oversleeping: Bad for Your Health? Sleep Foundation. Sleep deprivation and migraines . Negro A et al. Acute sleep deprivation enhances susceptibility to the migraine substrate cortical spreading depolarization . The Journal of Headache and Pain . 2020;21(86). doi:10.1186/s10194-020-01155-w American Migraine Foundation. Sleep disorders and headache . MedlinePlus. Tension headache . One JC, Stepanski EJ, Gramling SE. Pain coping strategies for tension-type headache: Possible implications for insomnia? . J Clin Sleep Med. 2009;5(1):52-56. doi:10.5664/jcsm.27392 American Migraine Foundation. Understanding cluster headache . American Migraine Foundation. Hypnic (nighttime) headache . Centers for Disease Control and Prevention. Getting enough sleep . Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation's sleep time duration recommendations: methodology and results summary . Sleep Health . 2015;1(1):40-43. doi:10.1016/j.sleh.2014.12.010 Centers for Disease Control and Prevention. What to do . By Cristina Mutchler Mutchler is an award-winning journalist specializing in health and wellness content. She is based in Illinois. Was this page helpful? Thanks for your feedback! What is your feedback?
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Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Ⓒ 2026 People Inc. — All rights reserved # Why You Get a Headache From Lack of Sleep and How to Treat It By [Cristina Mutchler](https://www.verywellhealth.com/cristina-mutchler-5080235) Updated on December 08, 2025 Medically reviewed by [Arno Kroner, DAOM](https://www.verywellhealth.com/arno-kroner-daom-lac-4797488) Table of Contents View All Table of Contents - [Headaches and Lack of Sleep](https://www.verywellhealth.com/headache-from-lack-of-sleep-5218116#toc-the-link-between-headaches-and-lack-of-sleep) - [Headache Types](https://www.verywellhealth.com/headache-from-lack-of-sleep-5218116#toc-types-of-sleep-deprivation-headaches) - [Sleep Requirements](https://www.verywellhealth.com/headache-from-lack-of-sleep-5218116#toc-how-much-sleep-do-you-need) - [Treatment](https://www.verywellhealth.com/headache-from-lack-of-sleep-5218116#toc-treatment-options) - [Prevention](https://www.verywellhealth.com/headache-from-lack-of-sleep-5218116#toc-tips-to-prevent-sleep-deprivation-headaches) ### Key Takeaways - Lack of sleep can trigger different types of headaches, like migraines and tension headaches. - Disruptions in sleep-wake patterns due to shift work or jet lag can lead to headaches. - Stress, which increases cortisol, can raise blood pressure and cause headaches. The reasons why you get a headache from lack of sleep are not fully understood, but sleep deprivation disrupts your immune, circulatory, and hormonal systems and prevents the body from repairing and restoring itself. These factors can contribute to a headache and may require medication in addition to the resumption of a good night's sleep. ![Black woman lying in bed awake]() ![Black woman lying in bed awake](https://www.verywellhealth.com/thmb/5yiBa5qdq__XHxBn51C2DO6XVdw=/1500x0/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/GettyImages-1322907618-377e5a4f2b094dda88612c99772ebe43.jpg) Prostock-Studio / Getty Images ## The Link Between Headaches and Lack of Sleep While it's not completely clear how sleep deprivation is linked to headaches, research shows that several disruptions to your [sleep-wake pattern](https://www.verywellhealth.com/why-do-you-wake-up-at-the-same-time-every-night-4137952) (circadian rhythms) can trigger headaches. Factors that disrupt circadian rhythm include: - Age: Older adults often go to sleep early and wake early, but this can cause disordered sleep. - Shift work: Working evenings and sleeping during the day creates an unnatural pattern. - Traveling across time zones: [Jet lag](https://www.verywellhealth.com/jet-lag-8650832) is a common temporary disruption to circadian rhythm. - Lifestyle factors: Alcohol use, consuming excess caffeine, spending too much time on screens in the evening, and other habits can get in the way of a normal night's sleep. - Medical conditions: [Autism](https://www.verywellhealth.com/levels-of-autism-11708421), [Alzheimer’s disease](https://www.verywellhealth.com/alzheimers-disease-7111202), mental health disorders, brain injuries, and blindness are among the conditions that can impact healthy sleep-wake cycles. Circadian rhythms are essential for maintaining [homeostasis](https://www.verywellhealth.com/homeostasis-6755366) in the body, meaning they play a key role in keeping organs operating properly and regulating brain function. Research also shows that disruptions to this balance cause pain disorders, including headaches and neuropathic pain. Other sleep disorders that can cause headaches include: - [Sleep apnea](https://www.verywellhealth.com/mild-obstructive-sleep-apnea-5095471): Disruptions in breathing during the night may cause morning headaches. - [Insomnia](https://www.verywellhealth.com/what-is-insomnia-the-features-symptoms-and-causes-3014805): A chronic inability to sleep or stay asleep is associated with more frequent and more intense headaches. - Oversleeping: When you sleep too much, [serotonin](https://www.verywellhealth.com/serotonin-8682041) signals to your body that it's time for daytime functions even though you're still asleep. Your body will begin to want to eat and drink, but won't get these. When you do wake, you may feel dehydrated and hungry, triggering a headache. - [Stress](https://www.verywellhealth.com/psychological-stress-5205714): Stress causes the release of the hormone cortisol. This can raise your blood pressure and cause a headache. ## Types of Sleep Deprivation Headaches Several different types of headaches are linked to a lack of sleep or sleep disturbances, including [migraines](https://www.verywellhealth.com/symptoms-of-migraine-1718209), [tension headaches](https://www.verywellhealth.com/temple-headache-5219096), [cluster headaches](https://www.verywellhealth.com/cluster-headaches-7548851), and [hypnic headaches](https://www.verywellhealth.com/headache-at-night-5220207). ### Migraines A migraine is not just a "bad headache." It's a [specific type of headache](https://www.verywellhealth.com/migraine-vs-headache-7568245) that's considered to be a neurological condition because of how it affects the [brain](https://www.verywellhealth.com/brain-anatomy-4780506). Chronic migraines severely impact daily life and functioning, [causing symptoms](https://www.verywellhealth.com/symptoms-of-migraine-1718209) like: - Extreme pain on one side of the head - Vomiting - [Nausea](https://www.verywellhealth.com/nausea-5082995) - Visual disturbances - Sound sensitivity - Dizziness Researchers are still studying the complex relationship [between migraines and sleep](https://www.verywellhealth.com/lack-of-sleep-and-migraine-11725651). Current research shows that: - Both a lack of sleep and too much sleep are [common migraine triggers](https://www.verywellhealth.com/migraine-triggers-7693220). - People who suffer from migraines are up to eight times more likely to have a sleep disorder than the general population. - Sleep disturbances may contribute to the jump from episodic migraine (fewer than 15 migraines per month) to chronic migraine (15 or more migraines per month) in some people. ### Tension Headaches This common type of headache is generally described as a dull tightening or pressure on both sides of the head. Tension headaches may start at the forehead and circle around to the back of the head. Studies have found that a lack of sleep can trigger [tension headaches](https://www.verywellhealth.com/temple-headache-5219096). Experts think that the hypothalamus (part of the brain that helps control and regulate hormones) likely plays a role, in addition to brain signals that may reduce the body's pain threshold and prompt a tension headache. Other research notes that a cycle of napping after an episode of insomnia can continually trigger a tension headache the following day. ### Cluster Headaches Rarer [headaches that tend to happen at night](https://www.verywellhealth.com/headache-at-night-5220207) are also connected to a lack of sleep. This includes [cluster headaches](https://www.verywellhealth.com/cluster-headaches-7548851). These extremely painful headaches usually occur in the evening or early morning hours, prompting severe head pain around the eye area. They're often shorter in duration than other types of headaches (lasting five minutes to two hours). Experts theorize that transitioning out of the [rapid eye movement (REM)](https://www.verywellhealth.com/rem-sleep-8677847) dream state of sleep may play a role in triggering cluster headache attacks. ### Hypnic Headaches [Hypnic headache](https://www.verywellhealth.com/headache-at-night-5220207), sometimes referred to as an "alarm clock" headache, can awaken you from nighttime sleeping or a nap. Other characteristics of these headaches include: - These headaches usually strike around the same time each night - They're relatively short in duration - Researchers think they're linked to a disturbance in the body’s production of [melatonin](https://www.verywellhealth.com/melatonin-7501303), a hormone that helps regulate your circadian rhythm by signaling to the body when it's time to sleep. ## How Much Sleep Do You Need? While seven to nine hours of sleep is normal for most adults, the ideal amount of sleep varies by person. Some people may require more, while others may require less, and sleep needs can change throughout our lives. To [determine how much sleep you need](https://www.verywellhealth.com/what-time-should-you-go-to-sleep-4588298), try testing it out by going to bed when you're tired and sleeping straight through until you naturally wake up. While this isn't always possible for people with children, work schedules, pets, and other obligations, if you can set aside a few nights, you'll likely find the average length of time your body prefers to sleep. ### How Much Sleep Is Enough? The amount of sleep you need depends on several factors, including your [age](https://www.verywellhealth.com/what-time-should-you-go-to-sleep-4588298), lifestyle, health, genetics, and whether you've been getting enough sleep recently. Experts generally recommend sleep guidelines close to the following: - Infants (3–11 months): 12–16 hours - [Toddlers](https://www.verywellhealth.com/what-to-do-when-your-child-is-not-eating-anything-1323965) (12–35 months): 11–14 hours - Preschoolers (3–6 years): 10–13 hours - School-age children (6–10 years): nine to 12 hours - Adolescents (11–18 years): eight to 10 hours - [Adults](https://www.verywellhealth.com/what-time-should-you-go-to-sleep-4588298) (18–64 years): Seven to nine hours - Elderly adults (65 and older): Seven to eight hours ## Treatment Options Treatment options for headaches related to a lack of sleep will depend on the underlying cause. Before creating a treatment plan, a healthcare provider may ask you to consider keeping a headache and sleep journal to record: - The amount of sleep you get - The quality of your sleep - The number of headache days per month - Any other symptoms you notice on headache days In addition to speaking with you about getting enough quality sleep, if it's determined you're suffering from migraine or tension headaches, your healthcare provider may also recommend more specific treatments. These options may include: - Staying hydrated - [Using an ice pack](https://www.verywellhealth.com/ice-pack-for-headache-5213745) - Lying down in a quiet, dark room - Taking over-the-counter (OTC) medications for mild pain - [Prescription medications](https://www.verywellhealth.com/migraine-treatments-7965965) to abort a migraine, control migraine pain, or prevent the number of migraine days per month ### When to See a Healthcare Provider An occasional headache due to a lack of sleep is usually not a cause for alarm. But see a healthcare provider if headaches become more frequent or interfere with daily activities. Seek medical attention right away if your headache: - Is unusually severe or starts suddenly - Occurs after a blow or injury to the head - Occurs with stiff neck, [seizures](https://www.verywellhealth.com/seizures-7546651), fainting, confusion, weakness, or numbness - Starts or changes [during pregnancy](https://www.verywellhealth.com/recognizing-dangerous-headaches-in-pregnancy-1719634) ## Tips to Prevent Sleep Deprivation Headaches To help prevent headaches due to a lack of sleep, your healthcare provider may recommend some lifestyle changes to address your sleep habits. If there are no other underlying medical causes, regularly getting enough restful sleep may help reduce these headaches. Some potential prevention tips include the following: - Go to bed and wake up around the same time each day. - Keep your bedroom dark, quiet, relaxing, and at a comfortable temperature. - Avoid caffeine, alcohol, or large meals close to bedtime. - Get more exercise during the day (but not close to bedtime). - Keep electronic devices out of the bedroom. Read more: - [Health A-Z](https://www.verywellhealth.com/health-a-z-4014770) - [Brain & Nervous System](https://www.verywellhealth.com/brain-and-nervous-system-4014753) - [Headaches](https://www.verywellhealth.com/headaches-overview-4581968) 15 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.verywellhealth.com/verywell-editorial-process-4777042) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 1. Burish MJ, Chen Z, Yoo SH. [Emerging relevance of circadian rhythms in headaches and neuropathic pain](https://doi.org/10.1111/apha.13161). Acta Physiol (Oxf). 2019;225(1):e13161. doi:10.1111/apha.13161 2. National Institute of Neurological Disorders and Stroke. [Headache and sleep disorders](https://www.ninds.nih.gov/health-information/disorders/headache#sleepdisorders). 3. Sleep Foundations. [Sleep Apnea Headaches](https://www.sleepfoundation.org/sleep-apnea/sleep-apnea-headaches). 4. Fernández-de-Las-Peñas C, Fernández-Muñoz J, Palacios-Ceña M, Parás-Bravo P, Cigarán-Méndez M, Navarro-Pardo E. [Sleep disturbances in tension-type headache and migraine](https://doi.org/10.1177/1756285617745444). Ther Adv Neur Disord. 2017;11. doi:10.1177/1756285617745444 5. Johns Hopkins. [Oversleeping: Bad for Your Health?](https://www.hopkinsmedicine.org/health/wellness-and-prevention/oversleeping-bad-for-your-health) 6. Sleep Foundation. [Sleep deprivation and migraines](https://www.sleepfoundation.org/sleep-deprivation/sleep-deprivation-and-migraines). 7. Negro A et al. [Acute sleep deprivation enhances susceptibility to the migraine substrate cortical spreading depolarization](https://doi.org/10.1186/s10194-020-01155-w). The Journal of Headache and Pain. 2020;21(86). doi:10.1186/s10194-020-01155-w 8. American Migraine Foundation. [Sleep disorders and headache](https://americanmigrainefoundation.org/resource-library/sleep/). 9. MedlinePlus. [Tension headache](https://medlineplus.gov/ency/article/000797.htm). 10. One JC, Stepanski EJ, Gramling SE. [Pain coping strategies for tension-type headache: Possible implications for insomnia?](https://doi.org/10.5664/jcsm.27392). J Clin Sleep Med. 2009;5(1):52-56. doi:10.5664/jcsm.27392 11. American Migraine Foundation. [Understanding cluster headache](https://americanmigrainefoundation.org/resource-library/cluster-headache-2/). 12. American Migraine Foundation. [Hypnic (nighttime) headache](https://www.sleepfoundation.org/physical-health/hypnic-headaches). 13. Centers for Disease Control and Prevention. [Getting enough sleep](https://www.cdc.gov/sleep/about/?CDC_AAref_Val=https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html#cdc_behavioral_basics_quick-getting-enough-sleep). 14. Hirshkowitz M, Whiton K, Albert SM, et al. [National Sleep Foundation's sleep time duration recommendations: methodology and results summary](https://doi.org/10.1016/j.sleh.2014.12.010). Sleep Health. 2015;1(1):40-43. doi:10.1016/j.sleh.2014.12.010 15. Centers for Disease Control and Prevention. [What to do](https://www.cdc.gov/sleep/about/?CDC_AAref_Val=https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html#cdc_behavioral_basics_steps-what-to-do). ![Headshot]() ![Headshot](https://www.verywellhealth.com/thmb/5S0zrr2WOED5gcdlF5XWG3rriC8=/144x144/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/IMG_5047-9727550a95404c49a7515e66930004ef.JPG) By [Cristina Mutchler](https://www.verywellhealth.com/cristina-mutchler-5080235) Mutchler is an award-winning journalist specializing in health and wellness content. She is based in Illinois. [See Our Editorial Process](https://www.verywellhealth.com/verywell-editorial-process-4777042) [Meet Our Medical Expert Board](https://www.verywellhealth.com/meet-our-medical-expert-board-11762003) Share Feedback Was this page helpful? Thanks for your feedback\! What is your feedback? 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Readable Markdown	### Key Takeaways - Lack of sleep can trigger different types of headaches, like migraines and tension headaches. - Disruptions in sleep-wake patterns due to shift work or jet lag can lead to headaches. - Stress, which increases cortisol, can raise blood pressure and cause headaches. The reasons why you get a headache from lack of sleep are not fully understood, but sleep deprivation disrupts your immune, circulatory, and hormonal systems and prevents the body from repairing and restoring itself. These factors can contribute to a headache and may require medication in addition to the resumption of a good night's sleep. Prostock-Studio / Getty Images ## The Link Between Headaches and Lack of Sleep While it's not completely clear how sleep deprivation is linked to headaches, research shows that several disruptions to your [sleep-wake pattern](https://www.verywellhealth.com/why-do-you-wake-up-at-the-same-time-every-night-4137952) (circadian rhythms) can trigger headaches. Factors that disrupt circadian rhythm include: - Age: Older adults often go to sleep early and wake early, but this can cause disordered sleep. - Shift work: Working evenings and sleeping during the day creates an unnatural pattern. - Traveling across time zones: [Jet lag](https://www.verywellhealth.com/jet-lag-8650832) is a common temporary disruption to circadian rhythm. - Lifestyle factors: Alcohol use, consuming excess caffeine, spending too much time on screens in the evening, and other habits can get in the way of a normal night's sleep. - Medical conditions: [Autism](https://www.verywellhealth.com/levels-of-autism-11708421), [Alzheimer’s disease](https://www.verywellhealth.com/alzheimers-disease-7111202), mental health disorders, brain injuries, and blindness are among the conditions that can impact healthy sleep-wake cycles. Circadian rhythms are essential for maintaining [homeostasis](https://www.verywellhealth.com/homeostasis-6755366) in the body, meaning they play a key role in keeping organs operating properly and regulating brain function. Research also shows that disruptions to this balance cause pain disorders, including headaches and neuropathic pain. Other sleep disorders that can cause headaches include: - [Sleep apnea](https://www.verywellhealth.com/mild-obstructive-sleep-apnea-5095471): Disruptions in breathing during the night may cause morning headaches. - [Insomnia](https://www.verywellhealth.com/what-is-insomnia-the-features-symptoms-and-causes-3014805): A chronic inability to sleep or stay asleep is associated with more frequent and more intense headaches. - Oversleeping: When you sleep too much, [serotonin](https://www.verywellhealth.com/serotonin-8682041) signals to your body that it's time for daytime functions even though you're still asleep. Your body will begin to want to eat and drink, but won't get these. When you do wake, you may feel dehydrated and hungry, triggering a headache. - [Stress](https://www.verywellhealth.com/psychological-stress-5205714): Stress causes the release of the hormone cortisol. This can raise your blood pressure and cause a headache. ## Types of Sleep Deprivation Headaches Several different types of headaches are linked to a lack of sleep or sleep disturbances, including [migraines](https://www.verywellhealth.com/symptoms-of-migraine-1718209), [tension headaches](https://www.verywellhealth.com/temple-headache-5219096), [cluster headaches](https://www.verywellhealth.com/cluster-headaches-7548851), and [hypnic headaches](https://www.verywellhealth.com/headache-at-night-5220207). ### Migraines A migraine is not just a "bad headache." It's a [specific type of headache](https://www.verywellhealth.com/migraine-vs-headache-7568245) that's considered to be a neurological condition because of how it affects the [brain](https://www.verywellhealth.com/brain-anatomy-4780506). Chronic migraines severely impact daily life and functioning, [causing symptoms](https://www.verywellhealth.com/symptoms-of-migraine-1718209) like: - Extreme pain on one side of the head - Vomiting - [Nausea](https://www.verywellhealth.com/nausea-5082995) - Visual disturbances - Sound sensitivity - Dizziness Researchers are still studying the complex relationship [between migraines and sleep](https://www.verywellhealth.com/lack-of-sleep-and-migraine-11725651). Current research shows that: - Both a lack of sleep and too much sleep are [common migraine triggers](https://www.verywellhealth.com/migraine-triggers-7693220). - People who suffer from migraines are up to eight times more likely to have a sleep disorder than the general population. - Sleep disturbances may contribute to the jump from episodic migraine (fewer than 15 migraines per month) to chronic migraine (15 or more migraines per month) in some people. ### Tension Headaches This common type of headache is generally described as a dull tightening or pressure on both sides of the head. Tension headaches may start at the forehead and circle around to the back of the head. Studies have found that a lack of sleep can trigger [tension headaches](https://www.verywellhealth.com/temple-headache-5219096). Experts think that the hypothalamus (part of the brain that helps control and regulate hormones) likely plays a role, in addition to brain signals that may reduce the body's pain threshold and prompt a tension headache. Other research notes that a cycle of napping after an episode of insomnia can continually trigger a tension headache the following day. ### Cluster Headaches Rarer [headaches that tend to happen at night](https://www.verywellhealth.com/headache-at-night-5220207) are also connected to a lack of sleep. This includes [cluster headaches](https://www.verywellhealth.com/cluster-headaches-7548851). These extremely painful headaches usually occur in the evening or early morning hours, prompting severe head pain around the eye area. They're often shorter in duration than other types of headaches (lasting five minutes to two hours). Experts theorize that transitioning out of the [rapid eye movement (REM)](https://www.verywellhealth.com/rem-sleep-8677847) dream state of sleep may play a role in triggering cluster headache attacks. ### Hypnic Headaches [Hypnic headache](https://www.verywellhealth.com/headache-at-night-5220207), sometimes referred to as an "alarm clock" headache, can awaken you from nighttime sleeping or a nap. Other characteristics of these headaches include: - These headaches usually strike around the same time each night - They're relatively short in duration - Researchers think they're linked to a disturbance in the body’s production of [melatonin](https://www.verywellhealth.com/melatonin-7501303), a hormone that helps regulate your circadian rhythm by signaling to the body when it's time to sleep. ## How Much Sleep Do You Need? While seven to nine hours of sleep is normal for most adults, the ideal amount of sleep varies by person. Some people may require more, while others may require less, and sleep needs can change throughout our lives. To [determine how much sleep you need](https://www.verywellhealth.com/what-time-should-you-go-to-sleep-4588298), try testing it out by going to bed when you're tired and sleeping straight through until you naturally wake up. While this isn't always possible for people with children, work schedules, pets, and other obligations, if you can set aside a few nights, you'll likely find the average length of time your body prefers to sleep. ### How Much Sleep Is Enough? The amount of sleep you need depends on several factors, including your [age](https://www.verywellhealth.com/what-time-should-you-go-to-sleep-4588298), lifestyle, health, genetics, and whether you've been getting enough sleep recently. Experts generally recommend sleep guidelines close to the following: - Infants (3–11 months): 12–16 hours - [Toddlers](https://www.verywellhealth.com/what-to-do-when-your-child-is-not-eating-anything-1323965) (12–35 months): 11–14 hours - Preschoolers (3–6 years): 10–13 hours - School-age children (6–10 years): nine to 12 hours - Adolescents (11–18 years): eight to 10 hours - [Adults](https://www.verywellhealth.com/what-time-should-you-go-to-sleep-4588298) (18–64 years): Seven to nine hours - Elderly adults (65 and older): Seven to eight hours ## Treatment Options Treatment options for headaches related to a lack of sleep will depend on the underlying cause. Before creating a treatment plan, a healthcare provider may ask you to consider keeping a headache and sleep journal to record: - The amount of sleep you get - The quality of your sleep - The number of headache days per month - Any other symptoms you notice on headache days In addition to speaking with you about getting enough quality sleep, if it's determined you're suffering from migraine or tension headaches, your healthcare provider may also recommend more specific treatments. These options may include: - Staying hydrated - [Using an ice pack](https://www.verywellhealth.com/ice-pack-for-headache-5213745) - Lying down in a quiet, dark room - Taking over-the-counter (OTC) medications for mild pain - [Prescription medications](https://www.verywellhealth.com/migraine-treatments-7965965) to abort a migraine, control migraine pain, or prevent the number of migraine days per month ### When to See a Healthcare Provider An occasional headache due to a lack of sleep is usually not a cause for alarm. But see a healthcare provider if headaches become more frequent or interfere with daily activities. Seek medical attention right away if your headache: - Is unusually severe or starts suddenly - Occurs after a blow or injury to the head - Occurs with stiff neck, [seizures](https://www.verywellhealth.com/seizures-7546651), fainting, confusion, weakness, or numbness - Starts or changes [during pregnancy](https://www.verywellhealth.com/recognizing-dangerous-headaches-in-pregnancy-1719634) ## Tips to Prevent Sleep Deprivation Headaches To help prevent headaches due to a lack of sleep, your healthcare provider may recommend some lifestyle changes to address your sleep habits. If there are no other underlying medical causes, regularly getting enough restful sleep may help reduce these headaches. Some potential prevention tips include the following: - Go to bed and wake up around the same time each day. - Keep your bedroom dark, quiet, relaxing, and at a comfortable temperature. - Avoid caffeine, alcohol, or large meals close to bedtime. - Get more exercise during the day (but not close to bedtime). - Keep electronic devices out of the bedroom. 15 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.verywellhealth.com/verywell-editorial-process-4777042) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 1. Burish MJ, Chen Z, Yoo SH. [Emerging relevance of circadian rhythms in headaches and neuropathic pain](https://doi.org/10.1111/apha.13161). Acta Physiol (Oxf). 2019;225(1):e13161. doi:10.1111/apha.13161 2. National Institute of Neurological Disorders and Stroke. [Headache and sleep disorders](https://www.ninds.nih.gov/health-information/disorders/headache#sleepdisorders). 3. Sleep Foundations. [Sleep Apnea Headaches](https://www.sleepfoundation.org/sleep-apnea/sleep-apnea-headaches). 4. Fernández-de-Las-Peñas C, Fernández-Muñoz J, Palacios-Ceña M, Parás-Bravo P, Cigarán-Méndez M, Navarro-Pardo E. [Sleep disturbances in tension-type headache and migraine](https://doi.org/10.1177/1756285617745444). Ther Adv Neur Disord. 2017;11. doi:10.1177/1756285617745444 5. Johns Hopkins. [Oversleeping: Bad for Your Health?](https://www.hopkinsmedicine.org/health/wellness-and-prevention/oversleeping-bad-for-your-health) 6. Sleep Foundation. [Sleep deprivation and migraines](https://www.sleepfoundation.org/sleep-deprivation/sleep-deprivation-and-migraines). 7. Negro A et al. [Acute sleep deprivation enhances susceptibility to the migraine substrate cortical spreading depolarization](https://doi.org/10.1186/s10194-020-01155-w). The Journal of Headache and Pain. 2020;21(86). doi:10.1186/s10194-020-01155-w 8. American Migraine Foundation. [Sleep disorders and headache](https://americanmigrainefoundation.org/resource-library/sleep/). 9. MedlinePlus. [Tension headache](https://medlineplus.gov/ency/article/000797.htm). 10. One JC, Stepanski EJ, Gramling SE. [Pain coping strategies for tension-type headache: Possible implications for insomnia?](https://doi.org/10.5664/jcsm.27392). J Clin Sleep Med. 2009;5(1):52-56. doi:10.5664/jcsm.27392 11. American Migraine Foundation. [Understanding cluster headache](https://americanmigrainefoundation.org/resource-library/cluster-headache-2/). 12. American Migraine Foundation. [Hypnic (nighttime) headache](https://www.sleepfoundation.org/physical-health/hypnic-headaches). 13. Centers for Disease Control and Prevention. [Getting enough sleep](https://www.cdc.gov/sleep/about/?CDC_AAref_Val=https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html#cdc_behavioral_basics_quick-getting-enough-sleep). 14. Hirshkowitz M, Whiton K, Albert SM, et al. [National Sleep Foundation's sleep time duration recommendations: methodology and results summary](https://doi.org/10.1016/j.sleh.2014.12.010). Sleep Health. 2015;1(1):40-43. doi:10.1016/j.sleh.2014.12.010 15. Centers for Disease Control and Prevention. [What to do](https://www.cdc.gov/sleep/about/?CDC_AAref_Val=https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html#cdc_behavioral_basics_steps-what-to-do). ![Headshot](https://www.verywellhealth.com/thmb/5S0zrr2WOED5gcdlF5XWG3rriC8=/144x144/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/IMG_5047-9727550a95404c49a7515e66930004ef.JPG) By [Cristina Mutchler](https://www.verywellhealth.com/cristina-mutchler-5080235) Mutchler is an award-winning journalist specializing in health and wellness content. 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