Health Info > Headaches Published on : April 11, 2024

Waking Up With A Headache: 7 Expert Tips

Name: Hola Health
Address: Australia
Telephone: +611300014652
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Written by Priyanka Agarwal, Writer at Hola Health
Medically Reviewed by Dr Nelson Lau - MBBS FRACGP, GP & Digital Health Specialist

Headaches are a prevalent human experience, affecting people of all ages and backgrounds. From mild aches to intense pain, headaches can seriously impact daily life and productivity. Waking up with a headache can disrupt the start of your day, leaving you feeling dizzy and uncomfortable. Frequent morning headaches are quite common affecting 1 out of 13 people. Understanding the causes and symptoms of morning headaches is crucial for immediate relief and implementing long-term strategies to prevent their recurrence. Let’s delve into the diverse reasons behind waking up with a headache, exploring the various factors that contribute to this common phenomenon and shedding light on effective management techniques.

11 Causes of Morning Headaches

Here is a list of some of the most common causes of morning headaches.

1. Sleep Disorders:

There is a complex connection between sleep and headaches. Sometimes headaches stem from inadequate sleep, while sometimes they arise as a consequence of it. Sleep disorders such as sleep apnoea and insomnia disrupt sleep patterns. According to the Australian Institute of Health and Welfare, nearly half (48%) of all Australian adults report at least 2 sleep-related problems.

Sleep Apnoea: Sleep apnea is a sleep disorder characterised by pauses in breathing during sleep. It is a condition where breathing often stops and starts while sleeping. This obstruction in breathing can happen many times during the night, leading to fragmented sleep and eventually causing morning headaches. The two main types of sleep apnoea are obstructive sleep apnoea, caused by a blockage in the upper airway, and central sleep apnoea, caused by a problem with the brain’s messaging to the muscles that control breathing. Sleep apnoea symptoms include snoring, dry mouth, moodiness, waking up frequently, and morning headaches. Central sleep apnoea is much less common than obstructive sleep apnoea.
Insomnia: Insomnia is also a sleep disorder characterised by difficulty falling asleep or staying asleep. Interrupted sleep disturbs rest, leading to headaches upon waking. Increased muscle tension, often associated with insomnia contributes to tension headaches in the morning.

2. Hangovers:

Drinking alcohol before bed can lead to uneven sleep and dehydration, triggering headaches in the morning. When you drink alcohol, it causes your body to make more urine which can make you dehydrated. Additionally, alcohol can also expand your blood vessels leading to headaches. Lastly, alcohol can also disrupt your sleep quality and the normal stages of your sleep, further contributing to morning headaches.

3. Bruxism or Teeth Grinding:

Grinding or clenching teeth during sleep can cause tension headaches upon waking. This forceful movement may also lead to muscle pain, tooth wear, gum damage, and jaw pain.

4. Temporomandibular Joint (TMJ) Disorder:

The Temporomandibular joint connects the jawbone to the skull. TMJ disorders (TMJD) can contribute to morning headaches due to their effects on the jaw and adjoining muscles. Individuals with TMJD may experience nighttime teeth-grinding which can lead to muscle tension and pressure in the jaw, face, and neck. This tension can extend upwards causing morning headaches. Moreover, TMJD can disturb normal sleep patterns, leading to poor sleep quality which in turn may aggravate headaches.

5. Dehydration:

Morning headaches may also be a sign of dehydration. Overnight the body may become mildly dehydrated due to decreased fluid intake during the day and loss through respiration and sweating. Dehydration may cause morning headaches as the brain temporarily contracts due to fluid loss.

6. Poor Sleep Position:

Poor sleep posture and position can tense up the muscles in the neck and shoulders leading to morning headaches. Additionally, misalignment of the spine and the neck during sleep can trigger headaches in the morning.

7. Depression and Anxiety:

Depression and anxiety can also be a cause of morning headaches. Individuals experiencing depression or anxiety generally have disrupted sleep patterns leading to poor sleep quality. This can result in tension-related headaches upon waking as the muscles in the neck, shoulders, and jaw may become tense during the night due to stress and anxiety. Additionally, individuals with depression and anxiety may engage in behaviours such as an unwholesome diet, and uncontrolled caffeine consumption, which may lead to morning headaches.

8. Migraine:

Migraine headaches affect 8.5% of Australians aged 20-64 years old. Migraine symptoms include an intense headache that increases in severity. Triggers for migraines such as lack of sleep, hormonal imbalances or poor diet can also contribute to morning headaches.

9. Oversleeping:

Oversleeping or getting more sleep than the body requires often leads to headaches upon waking. Too much sleep can disrupt the body’s natural sleep-wake cycle causing a rebound effect where you wake up feeling dazed and uncomfortable. This stimulates tension headaches or migraines. Furthermore, spending too much time in bed can result in poor sleep quality as your body may enter into deeper stages of sleep than necessary leading to sleep grogginess upon waking.

10. Medications:

Certain medications may also affect your sleep patterns resulting in disrupted sleep and morning headaches. Medication overuse headache (MOH) is a risk as well. It is a type of headache that occurs when you take pain relief medicines too frequently. This condition usually happens when individuals depend on over-the-counter medicines to relieve recurrent headaches (but can also include prescribed medication). Instead of providing relief, these medications can exacerbate the headaches over time, leading to an endless loop of addiction and increased pain. A doctor must be consulted before stopping any prescription medication, and to discuss alternatives if medication overuse headaches are suspected.

11. Sleep Environment:

Factors such as noise, light, or uncomfortable mattress or pillow can also disturb sleep and lead to morning headaches.

Types Of Early Morning Headaches

Pain caused by a headache might be throbbing, mild, or acute. Since the human brain is a complex organ, there are several types of morning headaches that stem from various parts of the brain. Here’s a list of different kinds of morning headaches and the possible brain regions they are linked to:

Tension-type headaches: Often referred to as a tight band of pain encircling the head. Such pains, which are more frequent in adults and teens, can be caused by muscular stress and usually result from tension in the temporalis muscles, the neck portion, or the shoulder area.
Migraine: This kind of headache typically feels like a sharp throbbing in just one area of the head. Usually rather severe, the pain can be followed by nausea and sensitivity to light and sound.
Cluster headaches: Cluster headaches are a rare type of headache that occur in patterns and tend to wake people up suddenly at the same time every night, or even the early morning. These headaches also occur with severe pain, which focuses on one eye or one temple. This type of pain is linked to the hypothalamus, a deep brain region that regulates sleep and other natural rhythms.
Sinus headaches: These headaches occur in the front of the head around the forehead, cheeks, and eyes. They happen whenever the infected sinus is inflamed. The infection can include severe infections such as chest flu or influenza.
Hypnic headaches: Also called “alarm clock headaches,” hypnic headaches are uncommon and typically force a person to wake up from sleep frequently. Usually bilateral, the pain ranges in intensity from moderate to severe. Although the precise origin of hypnic headaches is unknown, it is thought to be connected to alterations in the brain’s chemistry and sleep habits.

How Can You Stop Waking Up With Headaches?

Here are a few steps that you can take to minimise or get rid of your headache: 1. Maintain a Regular Sleep Schedule: Set aside time each day to go to bed and wake up at consistent times. Adjusting your sleep schedule can be difficult, but it can help to relieve your headache. Most adults should try to aim for 7-8 hours of sleep. 2. Establish a Calm Routine: Ending your day by reading, meditating, or taking a relaxing bath is an effective way to relax and rewind. 3. Track Your Headache Pattern: Make sure to make a note of your headaches or migraines. Recording your experiences in your journal can help you identify a pattern in your headache cycle, thereby making treatment easier. 4. Steer Clear of Liquor: Try to be mindful of how much you drink in the evenings, particularly if your headache diary indicates that alcohol is a headache trigger. See your healthcare professional for resources if you require assistance in controlling your alcohol consumption. 5. Good Diet and Adequate Hydration: Make sure you get a tall glass of water first thing in the morning and that you consume enough water throughout the day. Headaches can also be avoided with proper hydration and a balanced diet. Highly processed foods and some aged cheeses may trigger headaches in some people. 6. Address Underlying Medical Conditions: To control symptoms and decrease the frequency of morning headaches, talk to your healthcare practitioner. They can assist you in creating an appropriate treatment plan if you suffer from sleep difficulties, sinusitis, or migraines. 7. Limit your consumption of caffeine and medicines: consuming excessive amounts of caffeine or using headache medications regularly can cause rebound headaches. Take your medications as prescribed, and avoid taking too much caffeine, especially in the afternoon and evening.

When To Consult a Doctor?

It is advisable to consult a doctor for morning headaches if they are frequent and severe despite trying home remedies. Additionally, if your morning headaches are coexisting with other alarming symptoms such as weakness, nausea, or vomiting, it is important to seek professional help. These symptoms could be a sign of an underlying medical condition requiring further evaluation and treatment. If you experience severe, sudden headaches (thunderclap headaches), headaches that occur after a head injury, or headaches associated with fever, neck stiffness, double vision, or weakness/numbness in parts of the body, you should seek medical attention immediately. Ultimately, following your intuition and seeking medical advice whenever you are concerned about your health is significant in addressing morning headaches successfully. Book a Telehealth appointment to discuss morning headaches with an Australian registered doctor within 15 minutes from the comfort of your home.

Can a Telehealth Doctor Help With Morning Headaches?

Telehealth doctors can be extremely useful in addressing morning headaches. Through teleconsultations, they can analyse your symptoms, medical history and behavioural factors contributing to your headaches. They can guide you on the possible causes of your morning headaches and suggest suitable lifestyle changes. They can also prescribe medicines if necessary or refer you to specialists for further assessment and treatment. Telehealth appointments offer convenience allowing you to receive medical help from the comfort of your home which can be quite helpful if morning headaches are disturbing your daily routine. However, some conditions will require in-person examinations or tests, especially if your symptoms are severe or concerning.

Waking up with a headache can be a miserable experience, but by understanding the causes and symptoms, you can take proactive steps to manage and prevent them. By implementing healthy sleep habits, addressing the underlying issues, and seeking appropriate medical advice when needed, you can reduce morning headaches and wake up feeling rejuvenated and ready to take on the day.

Reference

National Library of Medicine – Reference Link
Sleep problems as a risk factor for chronic conditions – Reference Link
National Library of Medicine – Reference Link

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Disclaimer

This content is created for informational purposes only. It is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. For emergencies please immediately contact 000.