What’s Behind Those Morning Headaches and How to Fix Them

When you wake up in the morning, you want to feel refreshed and ready for a new day — you probably don’t plan on a pounding ache in your head as soon as you open your eyes. Morning headaches might make you wish you had stayed asleep, but luckily there’s a chance you can do something to stop them. Different habits and health conditions can cause morning headaches — read on to find out the causes and what you can do to stop them. 

What Types of Headaches Are Common in the Morning? 

Morning headaches come in all shapes and sizes. They can stay just behind the eyes, creep up from tight neck and back muscles, or surround the scalp with pressure. 

Different types of headaches can be caused — or triggered — by different sensations, and they can come with an overwhelming list of symptoms. Let’s take a look at some of the most common headaches, their triggers, and symptoms. 

Migraines

Classified as a neurological disorder, migraines are characterized by severe, throbbing headaches, Dr. Danielle Kelvas, MD, a family physician and medical writer tells Sleepopolis.

Triggers: A long list of things can trigger migraines, according to the National Institute of Neurological Disorders and Stroke. This list includes:

• Bright or flashing lights
• Strong emotion and stress
• Hormonal changes
• Loud or sudden noises
• Low blood sugar
• Motion sickness
• Too much sleep 
• Sleep deprivation
• Strong odors or fumes
• Sudden changes in weather 

Migraine triggers can vary from person to person. Try to stay alert to sensations in your body and environmental factors that tend to come in the days or hours before a migraine.

Symptoms: Migraines cause moderate to severe throbbing, pulsing head pain. They can also cause:

• Increased sensitivity to light and noise
• Nausea
• Reactivity to odors
• Vomiting

Not everyone experiences the same triggers and symptoms. Some people notice an “aura” before an impending migraine, which can clue you in to what’s coming. Or, you might experience a prodrome — a physical cue that a migraine is coming on that can be fatigue, irritability, or a variety of other symptoms. 

Tension headaches 

Tension headaches can feel like a mild tightening of the scalp, like your head is in a squeezing vice, or anywhere in between. 

Triggers: Stress stands out as the most common trigger for tension headaches, but other possible triggers include:

• Alcohol use
• Anxiety
• Caffeine
• Dental problems like teeth grinding
• Depression
• Eye strain
• Excessive smoking
• Fatigue or overexertion

Often, tension headaches can be treated best when caught in the early stages. If you notice a tension headache trigger, address it right away for the fastest relief.

Symptoms: Tension headaches are caused by tightening muscles, and often feel like compression around the head, according to Medline. This leads to symptoms like:

• Dull headache 
• Scalp, neck, and shoulder muscle tenderness
• Tightness or pressure anywhere around the head

This type of headache can develop through the night and, per Medline, often improve with scalp or muscle massage.

Cluster headaches 

Less common than other types, cluster headaches usually stick to one side of the head. Experts don’t understand exactly what causes cluster headaches, but theorize they may come from overactive hormones around a nerve in the face.

Triggers: Cluster headache triggers can vary from person to person, but include:

• Alcohol use 
• Bright lights
• Cigarette smoking
• Cocaine 
• Exercise 
• Foods with nitrates, like lunch meat
• Heat
• High altitude

Once you understand your cluster headache triggers, you can more easily prevent them and treat the symptoms.

Symptoms: Cluster headache symptoms can stay mild, or become quite intense. Symptoms include:

• Eye redness or swelling on the affected side
• Drooping eyelid 
• Facial sweating on one side
• Nasal congestion or runny nose on one side
• One eye tearing up
• One-sided pain
• Pale or reddened face 
• Radiating pain to the face, head, and neck
• Restlessness
• Severe pain behind or around one eye

Keep in mind that some of these symptoms can mimic a stroke. If you experience one-sided facial drooping, get medical attention right away.

Hypnic headache

Hypnic headaches describe headaches that wake you from sleep, usually at the same time each night. Also called “alarm clock headache,” this type is rare and mostly experienced by those over the age of 50, although younger people can get them too.

Triggers: Experts have not yet pinpointed any specific triggers for hypnic headaches. One study review from 2024 suggests these possible causes:

• Blood vessel problems
• Brain tumors (rare)
• High blood pressure in the arteries (arterial hypertension)
• Low blood sugar
• Medication withdrawal or overuse
• Obstructive sleep apnea

While some of these may sound alarming, remember hypnic headaches are rare. If you feel you might be dealing with one of these causes, your provider can help you figure it out.

Symptoms: Hypnic headache symptoms can mimic other types of headaches. What sets them apart is when they strike. Symptoms include:

• Dull head pain, which can sometimes throb or pulsate 
• Moderate to severe head pain
• Pain on both sides of the head
• Waking from sleep

Because many hypnic headaches arise from a medical condition, it’s important to let your provider know about new headaches that wake you up at night.

Why Do I Wake Up With Headaches?

Morning headaches of any type can have a number of causes. “They can be caused by delayed caffeine intake, obstructive sleep apnea, other sleep issues, or migraine,” Dr. Deena Kuruvilla, MD, neurologist and Director of the Westport Headache Institute in Westport, CT tells Sleepopolis. Below are some possible reasons you could be waking up with headaches in the morning.

Medical Conditions

Different health conditions can lead to morning headaches. Here are some of the most common:

• Sleep apnea: “Sleep apnea is a sleep disorder where breathing repeatedly stops and starts during sleep, leading to poor sleep quality and oxygen deprivation, which can cause headaches,” Kelvas says.
• Anxiety and depression: Headaches, anxiety, and depression often come as a packaged deal. Anxiety can keep your muscles tense, and depression can cause headaches through a wide variety of factors.
• Circadian rhythm disorders: Your circadian rhythm is an internal clock that helps your body know when to take care of different tasks. When this prevents you from getting rest, headaches can creep in.
• Insomnia: Poor sleep can cause headaches, and vice versa, because it’s hard to sleep when you are in pain, and a lack of sleep can make you susceptible to pain.
• Migraine: You can get hit with a migraine anytime, including first thing in the morning. 

High blood pressure has been blamed for headaches, but typically this is not the case. If you have a headache along with a high blood pressure reading, let your healthcare provider know right away.

Sleep Habits

Certain sleep habits can also wake you up with a pounding skull. “Not getting enough sleep can lead to tension headaches and increased stress levels, which can contribute to morning headaches,” Kelvas says. 

Some other common headache-causing habits include teeth grinding (bruxism) and oversleeping. Sleeping too much can make brain chemicals like serotonin fluctuate and lead to headaches.

Lifestyle Habits

Sometimes morning headaches crop up after ingesting anything that leaves you dehydrated. “Consuming alcohol, especially in excess, can lead to dehydration and disrupted sleep, both of which can cause headaches,” Kelvas says. 

Some medications and supplements like sleeping pills, says Kelvas, can cause morning headaches from either side effects or withdrawal as the effects wear off. 

“…What’s clear is that while patient triggers may vary,” Kuruvilla says, “making small adjustments to how we treat our bodies, not just our brains, can have a significant impact on our overall head health.” 

How to Prevent Morning Headaches

Alright, enough about where these headaches come from: How can you prevent them? Kelvas suggests adopting these habits to keep your morning headaches at bay:

• Improve sleep hygiene: Make yourself a comfortable sleep environment, limit exposure to screens before bed, and create a calming bedtime routine.

• Get checked out for sleep disorders: Talk to your healthcare professional if you have symptoms of sleep disorders such as sleep apnea or insomnia.
• Keep your sleep schedule consistent: Going to bed and waking up at the same time each day can maintain your body’s internal clock, which helps you sleep better.
• Limit alcohol: Too much alcohol can cause dehydration and interrupted sleep. If you avoid overdoing it, morning headaches won’t crop up as much.
• Manage stress: Use relaxation techniques like deep breathing exercises, meditation, tai chi, or yoga to help reduce stress levels and prevent tension headaches.
• Review medications: Ask your healthcare provider if any of your medications may be causing morning headaches. They can help you find other options.

Some of these might sound easier said than done. If this list feels overwhelming, you can try adopting one new habit at a time. Before you know it, you’ll be kicking those headaches to the curb.

How to Get Rid of Morning Headaches

Let’s say you’re still getting used to your new habits and you woke up with a real head-ringer.  What now? That depends on a few things. If you deal with headaches a lot, you may have a certain over-the-counter (OTC) medication you turn to. Or you might have a prescription medication from your provider. Here are some options if you want to treat a morning headache at home:

• Caffeine: If you wake up in caffeine withdrawal, your head may be begging you for a dose. One cup of tea or coffee can help take the edge off.
• Environment change: Bright lights and strong smells can trigger a nasty headache. If you wake up with the sun shining on your face and pain in your brain, move to a dark, quiet space to see if it eases.
• Massage: Research on massage for headaches has returned some promising results, but more study is needed to confirm a clear connection. Bottom line: If it works for you, go for it!
• Medication: Your provider may recommend OTC options like Tylenol, Advil, or Aleve. If you cope with frequent migraines, they can also prescribe meds like Imitrex or Nurtec.
• Movement: Stretching can help smooth out tense muscles causing a headache, and exercise can block pain signals to the brain.

Headache treatment involves a lot of trial and error. What squashes one person’s headache may not work for you, and vice versa. If you have trouble shooing away head pain on your own, let your provider know.

When to Consult Your Doctor

Headaches may be a normal annoyance for you, but when do they warrant a call to your healthcare provider? “If someone is experiencing morning headaches or other head discomfort, I recommend speaking with a medical professional,” says Kuruvilla. “I also recommend seeking medical attention if the pain is severe or out of the ordinary for you.”

“If morning headaches become a regular pattern, it’s essential to identify and address any underlying causes,” Kelvas says. “If headaches become more severe or persistent, it could indicate an underlying medical issue that requires attention.”

Kelvas adds that if a headache comes with the following symptoms, it’s important to seek medical care right away:

• Confusion
• Difficulty walking or talking
• Fever
• Numbness
• Stiff neck
• Vision changes
• Vomiting
• Weakness

These could be signs of a medical condition that needs quick treatment. Whether you have these symptoms or not, if you feel concerned about your headaches, it’s never a bad idea to loop in your provider.

FAQs

The Last Word From Sleepopolis 

A pounding morning headache can make anyone wake up on the “wrong side of the bed.” It’s hard to start your day right if you have to squint and stumble your way through the early hours. When your head hurts in the morning, try some of the self-care we suggested above. But if that doesn’t work, don’t hesitate to ask for guidance from your provider. They can help you get back to waking up pain-free.

Sources

Abby McCoy

Abby McCoy is an RN of 16 years who has worked with adults and pediatric patients encompassing trauma, orthopedics, home care, transplant, and case management. She has practiced nursing all over the world from San Fransisco, CA to Tharaka, Kenya. Abby loves spending time with her husband, four kids, and their cat named Cat.