Doctor Verified

Home Remedies For Morning Headaches: Natural Ways To Alleviate Discomfort

Morning headaches are characterised by pain or discomfort in the head upon waking up. Here're the home remedies to get rid of it.

Varun Verma
Written by: Varun VermaUpdated at: Jul 10, 2023 08:00 IST
Home Remedies For Morning Headaches: Natural Ways To Alleviate Discomfort

Onlymyhealth Tamil

Waking up with a throbbing headache can be an unpleasant way to start your day. Morning headaches can range from mild discomfort to severe pain, affecting your overall well-being and productivity. Understanding the causes of these headaches and exploring effective home remedies can help you find relief without relying on medication.

What is Morning Headache and How It is Caused?

Morning headaches are characterised by pain or discomfort in the head upon waking up. Various factors contribute to these headaches, including:

Sleep Disturbances

Poor sleep quality, insufficient sleep, or sleeping in an awkward position can result in morning headaches.


Clenching or grinding your teeth during sleep can lead to tension headaches upon waking. A study published by the Journal of Physical Therapy Science stated that individuals with sleep bruxism were found to have a 3.15 times higher likelihood of experiencing headaches compared to those without sleep bruxism.

Sleep Apnoea


According to Dr Sandeep Nayar, Senior Director and HOD - Chest and Respiratory Diseases, BLK-MAX Super Speciality Hospital, New Delhi, apart from morning headaches, a person may also have disruptive snoring, observed episodes of breathlessness, and dry mouth in sleep apnoea.


A study published by the Current Pain and Headache Reports stated that dehydration alone can cause headaches. It also mentioned that dehydration also tends to worsen preexisting medical conditions, such as primary headache disorders or conditions that are influenced by fluid balance.

Hormonal Imbalances

Fluctuations in hormone levels, particularly in women during menstruation or pregnancy, can also contribute to morning headaches.

Home Remedies to Treat Morning Headaches

There are several natural remedies you can try to alleviate morning headaches:



Start your day by drinking a glass of water to hydrate your body and potentially reduce headache symptoms. Staying hydrated throughout the day is essential to prevent dehydration-related headaches.

Regular Sleep Routine

Establish a consistent sleep schedule, ensuring you get enough quality sleep each night. Maintain a comfortable sleep environment and try relaxation techniques before bed to promote better sleep.

Sleep Position

Avoid sleeping in positions that strain your neck or head. Opt for a supportive pillow and mattress to maintain proper alignment and reduce the likelihood of waking up with a headache.

Stress Management

Another way to manage morning headaches is to practice stress-reducing techniques, such as meditation, or yoga. Managing stress can help prevent tension headaches, including those experienced in the morning.

Limit Caffeine and Alcohol Intake


Excessive consumption of caffeine or alcohol can trigger headaches, due to their dehydrating properties. Thus, moderation is key, and it may be helpful to track your intake to identify any potential triggers.

Gentle Neck Stretches

Perform gentle neck stretches in the morning to relieve muscle tension and improve circulation. Rotate your neck slowly in all directions and perform gentle shoulder rolls.


Certain essential oils like lavender, peppermint, and eucalyptus have soothing properties that can alleviate headache symptoms. You can use a diffuser or apply diluted oil to your temples for relief.


Understanding the underlying causes and adopting simple yet effective home remedies can help alleviate these headaches naturally. Prioritise healthy sleep habits, hydration, stress management, and gentle exercises to reduce muscle tension. Additionally, consider seeking medical advice if morning headaches persist or worsen.

[Disclaimer: This article is for informational purposes only. Consult your healthcare provider to get a thorough diagnosis and treatment as per your health needs.]

Image Credits: freepik