Causes and treatments

Waking up with a morning headache every once in a while is generally nothing to worry about. Some people may experience head pain after alcohol consumption the night before or having a night of poor sleep, but this generally goes away within a few days. 

However, about 1 in 13 people experience morning headaches on a regular basis. In most cases, those with chronic morning headaches have an underlying health problem to blame for the pain. These health issues could be anxiety or depression, odd sleep patterns, a sleep disorder, or even a poor sleep position.  

For those with chronic morning headaches, speaking to a healthcare provider can help them get to the root cause and find relief. Of course, it’s also good to know the common causes of morning headaches to determine what may be contributing to your symptoms in the first place. 

This guide from HealthTap breaks down the types of morning headaches, their common causes, and a few common treatment options.

What is a morning headache?

A headache refers to general pain in the head, including around the temples and behind the eyes. It can either be a condition in and of itself (a primary headache) or have an underlying cause (a secondary headache).

A headache happens when blood vessels in the head area widen, which puts pressure on the surrounding nerves. This can lead to the different types of pain that characterize headaches, such as throbbing or pulsing. 

There are more than 100 types of headaches, which affect almost everyone at some point in their lives, from cluster headaches to migraines. However, for some people, headaches can be chronic and persist day-to-day. Sometimes, these headaches can occur in the morning on a regular basis.

A morning headache is not a distinct type of headache, but instead a side effect of another health condition or external factor. The following section provides an overview of the many possible causes of morning headaches.

What causes a morning headache?

Caffeine withdrawal 

Our society has a strong relationship with caffeine: The majority of U.S. adults drink coffee daily. 

Many individuals even have a caffeine dependence, which means they need their daily fix in order to function properly. 

Caffeine can cause blood vessels to narrow, which helps increase blood flow to the brain and improve cognitive performance (one of coffee’s many benefits). Reducing caffeine intake can cause blood vessels in the head region to widen, which can put pressure on surrounding nerves. 

For some people, a full night’s sleep without caffeine is enough to trigger withdrawal symptoms that can show up as a morning headache. This is usually the case for people with a high caffeine intake (more than three cups of coffee per day, or about 300 mg of caffeine). 

It’s typically easy to tell if a headache results from caffeine withdrawal — usually, drinking a cup of coffee can make it disappear. 

Obstructive sleep apnea 

Obstructive sleep apnea is a respiratory disorder that causes the upper airway to collapse during sleep. It happens when muscles that support the throat, such as the soft palate, relax. 

This makes it hard to breathe, which can prevent oxygen from properly getting to the brain at night. When oxygen levels drop, carbon dioxide increases and dilates blood vessels in the head area. This dilation can lead to pain come morning time. 

As a result of reduced oxygen, many people (about 30%) with obstructive sleep apnea, who don’t use a CPAP machine, may wake up with an early morning headache. 

Snoring

It’s not necessary to have a sleep disorder to experience reduced oxygen flow to the brain. Sometimes, snoring — which affects the majority of U.S. adults at least occasionally — is enough to increase carbon dioxide concentrations and widen blood vessels in the brain.

Not surprisingly, studies show that about one-quarter of snorers wake up with a headache in the morning. Snoring has various causes, such as bulky throat tissue (potentially due to being overweight), nasal congestion, and alcohol and drug use (which causes the throat muscles to relax). 

Teeth grinding 

Besides leading to teeth and gum damage, teeth grinding (aka bruxism) can lead to a headache in the morning. This is because teeth grinding causes tension in the jaw, which can radiate into the head and neck areas. 

In many cases, those with high levels of stress or sleep apnea grind their teeth, though it can also be a common symptom of those suffering from temporomandibular joint dysfunction (TMJ). During sleep, an abnormally shaped jaw can be the reason behind teeth grinding. A mouth guard is often the best way to prevent sleep bruxism (and the dry mouth that can come with it). 

Sleep deprivation 

During sleep, the body does most of its repair, which allows it to function optimally throughout the day. Not getting good sleep can interfere with the body’s ability to repair itself, which can lead to headaches.

Sleep deprivation can contribute to tension headaches, which are often a result of muscle tension. For those who already experience headaches, being sleep deprived can reduce the body’s ability to deal with pain, which can make headaches feel more painful. 

Due to the connection between sleep deprivation and headaches, people with insomnia may have a higher risk of waking up with pain in the morning. Those with a circadian rhythm disorder  — which happens when the body’s sleep-wake rhythms are irregular — can also be at a higher risk of morning headaches. Because there could be a connection between sleep disorders and headache, it is best to speak with a medical professional to determine how to find relief.

Migraines 

Migraine headaches are a type of primary headache, which means that they are not due to  another health condition. They are considered a cause of morning headaches because they tend to occur in the morning. Studies show that about 40% of migraine sufferers start feeling pain in the morning. 

This is likely because migraine attacks have many triggers, which coincide with the morning hours. Dehydration, lack of sleep, and caffeine withdrawal are all well-known migraine triggers, which might be the reason some people wake up with pain first thing in the morning. 

The pain may be moderate or severe and have a throbbing sensation on one side of the head. A migraine may occur alongside symptoms like nausea, dizziness, and sensitivity to light or sound. 

How can you treat morning headaches? 

The most important step in treating morning headaches is figuring out their root cause. The treatment will vary depending on whether the headache is due to a sleep disorder, caffeine withdrawal, or another factor. 

If the cause is another health condition, such as obstructive sleep apnea, hypertension (high blood pressure), or teeth grinding, a primary care provider can either treat it or provide a referral to a specialist. A doctor can also make recommendations for the management of a primary headache. 

For migraines (and other chronic headaches like hypnic headaches), it can often help to keep track of triggers and avoid them. Using a headache diary is a great way to do this. 

A doctor may prescribe a painkiller for severe headache pain. However, general recommendations suggest that a person should not use these medications too often, as they can lead to pain medication overuse headaches. 

For those who do not have an underlying health condition but experience caffeine withdrawal headaches, cutting down on caffeine can be helpful. Fortunately, eliminating caffeine completely isn’t typically necessary. Instead, gradually decreasing daily caffeine consumption can lessen caffeine dependence, which may relieve withdrawal headaches. 

Lastly, lifestyle changes are very important in preventing tension-type headaches. For some people, lifestyle behaviors such as smoking, poor sleep hygiene (from poor sleep habits to oversleeping), and food sensitivities can contribute to headaches. Addressing these factors can go a long way in getting relief. Additionally, getting plenty of exercise, getting both better sleep and enough sleep, and eating a healthy diet are all foundations of a healthy lifestyle that can help with headache prevention. 

Finding morning headache relief with HealthTap 

If you’re constantly waking up with morning headaches, an underlying health problem may be to blame. A healthcare professional can perform an examination and offer medical advice once they identify the root cause. A doctor may also prescribe medication or other treatment methods if they diagnose a medical condition as the cause of the headaches.

HealthTap can connect you with a low-cost doctor online over our virtual platform so you never have to leave home. Make your appointment today to be on your way to getting headache relief.