Waking up with morning headaches? Possible Causes and How To Solve

November 7, 2024

Morning headaches are headaches that occur upon waking and typically fade within an hour once you're up and moving.

They can be triggered by various factors, including allergies, lifestyle habits, and underlying health conditions. Identifying the cause can help you take the right steps to prevent them and wake up feeling refreshed.

Why Do I wake up with a Morning Headache?

Reduced airflow lowers oxygen to the brain, triggering headaches. Common causes include:

Dust Mite Allergy – Congestion restricts breathing.
Sleeping Position – Poor posture limits airflow.
Sleep Apnea – Interrupted breathing reduces oxygen.
Dehydration – Fluid loss constricts blood vessels.
Diet – Certain foods affect circulation and increase inflammation

Common Reasons for Headaches in the Morning

We will exclude illness as a morning headache should exist on wake up and then go within the hour. Here are the top reasons:

1. Dust Mite Allergy - Causes a nasal congesttion and sinus pressure which results in poor sleep quality and lack of oxygen

10% of the population are allergic to dust mites, which affect you most when you sleep

If your headache is worst in the morning or after you sleep it could be a dust mite allergy
If the headache is normally better after you have just washed your bedding then it could also be a dust mite allergy
If you also get skin rashes, watery eyes and a blocked nose you are even more likely to have a dust mite allergy

Read our guide here on how to get rid of dust mites in 6 steps which could drastically reduce your headache

2. Sleep Position and Pillow Support

If you’re sleeping in a position that strains your neck or if your pillow doesn't support your head correctly, this may cause tension headaches and a reduction in oxygen
- Practice sleeping in a different position and see
  - Sleeping on your back
  - Sleeping on your side
  - Sleeping on your
- Place pillows to ensure you can sleep on your side or back comfortably
- try Raising your mattress so you sleep on an angle

3. Sleep Apnea or Snoring

Disrupted breathing during sleep, often due to sleep apnea, can lead to morning headaches. Lack of oxygen affects your brain, potentially resulting in pain when you wake up.

4. Dehydration

If you sleep with your mouth open then you will lose alot of water at night time this could be due to
- Not used to nose breathing
- Allergies cause blocked sinus so need to mouth breath
- Illness cause blocked sinus so need to mouth breath

Mouth Closed vs. Mouth Open

Breathing Type	Water Loss Per Night
Nose breathing (mouth closed)	300–500 mL (10–17 oz)
Mouth breathing	500–750 mL (17–25 oz)
Mouth breathing in dry conditions	Up to 1 liter (34 oz)

What to Do If You Woke Up with a Headache

Start by identifying any factors that may have contributed to your headache above

Dust Mite Allergy
Sleeping Position
Diet
Eating / Drinking timing

Make one change each night to alleviate the above problem
Docuent if this reduced your headache the next morning

Immediate fixes to your morning headache

here are some things you can do TODAY in order to reduce your morning headache tommorow morning

1. Get Rid of Dust Mites Before you Next Sleep

Deep clean your room including

Washing bed sheets, pillow, duvet at 60 degrees
Wipe down all surfaces
Vacuum bedroom including bed frame and mattress

Full 6 step guide can be found here

2. Stay Hydrated

Drinking water as soon as you wake up can help, as dehydration often contributes to headaches. Drink plenty of water 3 hours before bedtime and then do not drink until you wake up

3. Wear Tape over your mouth

wearing tape on your mouth can force you to nose breathe improving your circulation

4. Take Anti Histaimine / Nasal Spray / Painkiller before bed every night

Long term you should avoid taking these medications, however until you solve the root cause these medications can give you temporary releif

Waking Up with Migraine

Migraines can be especially challenging, as they often bring additional symptoms like nausea or sensitivity to light. Many people find migraines worsen in the morning due to hormone changes and dehydration. Treatments range from over-the-counter pain relievers to prescription medications.

Head Pain on the Right, Left, or Back of the Head

The location of the pain can sometimes indicate different types of headaches:

Right or Left Side Pain
Migraines often cause pain on one side of the head, which can be severe and throbbing.
Pain Behind the Head
Tension or stress headaches often feel like a band around the head or pressure behind it.