How to Stop a Headache From Lack of Sleep: Tips from an Expert

Ugh—having a headache from a lack of sleep is the worst! Not only is your head pounding, but you’re also exhausted at the same time. The best solution to clear up your headache, of course, is to get some good rest. But there are plenty of other things you can do to help get rid of your headache, or at least make it more bearable until you’re able to sleep it off. If you find that you keep getting headaches, you can try taking preventative measures. But if you can’t get any relief, or if your symptoms are too severe, get to a doctor for treatment.

Method 1
Method 1 of 3:

Treating the Headache

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    Take an OTC pain reliever for mild to moderate headaches. An over-the-counter analgesic (pain reliever) such as ibuprofen or acetaminophen is a quick and simple way to knock out a tension headache or a mild migraine caused by a lack of sleep. Follow the directions on the packaging and take the recommended amount to get some quick relief.[1]
    • You can find OTC pain relievers at your local pharmacy or department store.
    • Avoid taking higher doses of the medication to try to get more pain relief. If you’re unsure of how much to take, call your healthcare provider to get a recommended dose.
    • Tension headaches are mild to moderate headaches that can be caused by a lack of sleep or disrupted sleep.[2] Oftentimes, an OTC pain reliever can help get rid of them.
    • OTC pain relievers aren’t strong enough to treat severe migraines, which may require prescription medication to help relieve your symptoms.
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    Try a hot or cold compress to ease the pain of a migraine. A migraine is a much more severe headache, but you can relieve the symptoms by applying hot or cold compresses.[3] Apply an ice pack to your head to numb the area and dull the sensation of pain. If you want to relax tense muscles, use a hot pack or a heating pad.[4]
    • You can also place a wet washcloth in a plastic bag and stick it in your freezer for 10-15 minutes to cool it down.
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    Rest in a quiet, dark room until the pain subsides. Headaches and migraines may go away on their own eventually, but you may feel sensitive to light and sound while you still have one. Find a nice, quiet area where there isn’t too much light and try to relax until the pain subsides.[5]
    • You can also rest while you wait for your medication to kick in.
    • Use a hot or cold compress while you rest to help ease the pain.
    • If you’re able to, falling asleep may also help clear up your headache.
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    Drink a cup of coffee or tea to reduce migraine pain. Small amounts of caffeine can help treat your migraine pain.[6] Try having a cup of coffee or black tea to see if the caffeine they contain reduces your headache.
    • Green tea also has caffeine in it as well.
    • Because you’re also likely tired from a lack of sleep, the caffeine can help perk you up too.
    • Migraines commonly occur in the morning because any medication you take to treat your migraines is likely to have worn off by the time you wake up.[7]
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    Get a massage to help relieve the pain and tension. A massage can help ease your muscle tension as well as reduce your headache pain. Look for massage parlors or massage therapists in your area and schedule a massage to help get rid of your headache.[8]
    • Tell the massage therapist that you have a headache so they’ll focus their massage on it.
    • You may need to make an appointment, so call ahead to see if there’s an opening available for you.
    • Massage therapy can cost around $60 USD an hour.[9]
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    Relieve the pain with acupuncture treatments. Acupuncture has been shown to be an effective treatment for headaches without any negative side effects.[10] Look up acupuncturists in your area and pay them a visit to get some relief that can even help prevent future headaches.
    • Acupuncture involves placing small needles in specific areas to treat your symptoms.
    • An acupuncture treatment can cost between $75-$95 USD.[11]
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Method 2
Method 2 of 3:

Preventing Future Headaches

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    Get enough sleep each night to have fewer headaches. It may seem obvious, but if you’re having regular headaches from a lack of sleep, one of the best ways to prevent them is to get enough sleep. Regular, adequate sleep can lead to fewer headaches.[12] Try to get between 7-8 hours of restful sleep each night.
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    Get a prescription for medication to prevent future headaches. Not getting enough sleep can cause different types of headaches, each of which respond better to certain treatments and medications. If you’re getting regular headaches, talk to your doctor about getting a prescription to help treat them and stop them from happening in the future. Take the medication as directed by your doctor.[15]
    • For example, migraines respond well to triptans and DHE 45, while other headaches can be prevented by taking antiepileptic medications, antidepressants, or even Botox.[16]
    • Some medications, like calcium channel blockers, can help prevent headaches by increasing blood and oxygen supply to your heart.
    • Don’t take any prescription medication without talking to your doctor first to make sure they’re safe for you and will effectively treat your headache.
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    Use CPAP therapy if you have sleep apnea. If you have sleep apnea, it can be affecting your sleep and causing your headaches. Continuous positive airway pressure (CPAP) therapy involves sleeping with a special mask, hose, or mouthpiece that keeps your airway open so you can breathe properly while you sleep. Talk to your doctor about using CPAP therapy if you’re suffering from sleep-related headaches caused by your sleep apnea.[17]
    • If you find yourself waking up often throughout the night with breathing difficulty, you may have sleep apnea. See your doctor to get an official diagnosis and explore your treatment options.
    • A CPAP mask or mouthpiece may feel uncomfortable, but it can really help improve your sleep quality and possibly prevent future headaches.
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    Take melatonin to naturally help prevent cluster headaches. Cluster headaches are super severe headaches that can strike quickly and suddenly while you’re sleeping. If you suffer from cluster headaches, taking melatonin before you go to bed may help improve your sleep quality and prevent your headaches.[18]
    • Studies suggest that taking 9 mg of melatonin is the optimal dosage for preventing cluster headaches.
    • Cluster headaches can be really debilitating. If you’re struggling to deal with them, talk to your doctor about your treatment options. They may prescribe medication to help you.
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    Take 40-60 mg of caffeine before bed to prevent hypnic headaches. Hypnic headaches, also known as alarm-clock headaches, are headaches that occur only while you’re sleeping and cause you to wake up. Taking a small amount of caffeine before you go to bed may help prevent the headaches from occurring.[19]
    • You can take the caffeine as a tablet or as a small cup of coffee or tea.
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    Minimize the stress in your life to prevent teeth grinding. Excessive stress can cause you to grind your teeth while you sleep, which can give you a headache when you wake up. Identify the stressors in your daily life. Try to avoid them or find ways to deal with them that don’t increase your stress. Use relaxation exercises and other calming techniques to lower your stress levels. Reducing your stress can help stop active headaches and prevent future ones from occurring.[20]
    • If you’re tired from a lack of sleep, you may be more irritable and prone to stress.
    • If you’re really stressed out, you may be grinding your teeth while you sleep, which can cause headaches. Try to find healthy ways to manage your stress to see if it helps reduce your headaches.[21]
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    Exercise regularly to reduce stress and prevent headaches. Exercise is great for your body and mind. It can boost your mood, lower your stress levels, and increase blood flow. Stress is a common trigger for headaches and can cause you to grind your teeth while you sleep, so use regular exercise to both lower your stress levels and prevent future headaches.[22]
    • Make sure you warm up first! Sudden, intense exercise can actually cause headaches.
    • Try going for a nice run or bike ride to spend some time outdoors.
    • Join a local gym and check out some of the fitness classes they offer.
    • Exercise can also burn off some extra energy, which may help you fall asleep more easily.
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    Use a pillow that keeps your head and neck in a neutral position. Tension headaches can develop if your neck and scalp muscles are strained, which can be caused by your pillow. Choose a pillow that keeps your head and neck aligned in a neutral position, as if you were standing to see if that helps stop your headaches.[23]
    • Look for pillows designed to keep your head and neck aligned at your local department store. You can also order them online.
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    Identify and avoid foods that may be causing your headaches. Keep track of the foods and drinks that seem to trigger your headaches or make them worse. Once you’ve figured out what foods cause your symptoms, try to avoid eating them as much as possible.[24]
    • For example, if you notice that strawberries or bananas seem to trigger a headache, make a note to avoid them in the future.
    • It may be helpful to keep a list of foods that cause your headaches to help you remember to avoid them.
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Method 3
Method 3 of 3:

When to Seek Medical Attention

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    Contact your doctor if your headache won’t go away. If you get some rest and take pain medication but you still have a persistent headache, call your doctor. They may recommend other treatment options, write a prescription, or ask you to come in for an evaluation to make sure there isn’t something more serious going on.[25]
    • Generally, a sleep-related headache should clear up after you’ve gotten some good sleep.
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    Go to a doctor if you have a headache after injuring your head. If you suffer a blow to your head and you experience a headache afterwards, it could be a sign of a more serious injury like a concussion. Get to a doctor for an examination to be safe.[26]
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    Seek immediate medical attention if you have additional symptoms. If you have a severe headache as well as additional symptoms such as vomiting, fever, or changes in your vision, it could be a sign of a more serious condition. Go to an urgent care center or emergency room to be evaluated as soon as possible.[27]
    • A fever and a headache could be a sign of a serious condition such as encephalitis or meningitis.
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    Get emergency care for headaches associated with a stiff neck. A headache and a stiff neck where you can’t flex your neck forward could be early symptoms of bacterial meningitis, which needs immediate attention. If you have a headache and a stiff neck, get to an emergency room right away.[28]
    • Stay calm and don’t worry. The sooner you can get treatment, the better.
    • Just because you have a stiff neck and a headache doesn’t mean you definitely have meningitis, but it’s nothing to play around with, so get to a doctor as soon as you can.
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Warnings

  • While OTC pain medications are generally safe to take, don’t take any medications unless they were prescribed or recommended by your doctor.
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References

  1. ↑ https://journals.sagepub.com/doi/abs/10.1046/j.1468-2982.1990.1004157.x?journalCode=cepa&
  2. ↑ https://ihs-headache.org/wp-content/uploads/2020/06/Jennum.pdf
  3. ↑ https://stanfordhealthcare.org/medical-conditions/brain-and-nerves/headache/treatments.html
  4. ↑ hhttps://headaches.org/hot-and-cold-packs-showers/
  5. ↑ https://stanfordhealthcare.org/medical-conditions/brain-and-nerves/headache/treatments.html
  6. ↑ https://americanmigrainefoundation.org/resource-library/understanding-migrainedid-someone-say-tree-bark/
  7. ↑ https://americanmigrainefoundation.org/resource-library/sleep/
  8. ↑ https://stanfordhealthcare.org/medical-conditions/brain-and-nerves/headache/treatments.html
  9. ↑ https://www.takingcharge.csh.umn.edu/explore-healing-practices/massage-therapy/how-much-does-massage-theraphy-cost
  1. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6106747/
  2. ↑ https://blog.nuhs.edu/the-future-of-integrative-health/5-myths-about-acupuncture-treatmeants-and-their-effectiveness
  3. ↑ https://americanmigrainefoundation.org/resource-library/sleep/
  4. ↑ Alex Dimitriu, MD. Sleep Medicine & Psychiatry Professional. Expert Interview. 12 February 2020.
  5. ↑ Alex Dimitriu, MD. Sleep Medicine & Psychiatry Professional. Expert Interview. 12 February 2020.
  6. ↑ https://stanfordhealthcare.org/medical-conditions/brain-and-nerves/headache/treatments.html
  7. ↑ https://pubmed.ncbi.nlm.nih.gov/24132786/
  8. ↑ https://pubmed.ncbi.nlm.nih.gov/24132786/
  9. ↑ https://mhni.com/headache-pain-faq/cluster-headaches/cluster-headache-sleep
  10. ↑ https://headaches.org/2007/08/10/ask-the-expert-hypnic-headache/
  11. ↑ https://americanmigrainefoundation.org/resource-library/sleep/
  12. ↑ https://www.sleep.org/waking-up-with-headache/
  13. ↑ https://americanmigrainefoundation.org/resource-library/exercise-migraine/
  14. ↑ https://www.sleep.org/waking-up-with-headache/
  15. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6138234/
  16. ↑ https://my.clevelandclinic.org/health/diseases/9639-headaches
  17. ↑ https://www.ninds.nih.gov/Disorders/All-Disorders/Headache-Information-Page
  18. ↑ https://www.merckmanuals.com/professional/neurologic-disorders/headache/approach-to-the-patient-with-headache
  19. ↑ https://www.ninds.nih.gov/Disorders/All-Disorders/Headache-Information-Page
  20. ↑ Alex Dimitriu, MD. Sleep Medicine & Psychiatry Professional. Expert Interview. 12 February 2020.

About This Article

Alex Dimitriu, MD
Co-authored by:
Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
This article was co-authored by Alex Dimitriu, MD. Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine. This article has been viewed 43,801 times.
38 votes - 90%
Co-authors: 15
Updated: September 19, 2022
Views: 43,801
Categories: Headaches

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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