5 reasons why you’re waking up with headaches

Are headaches getting in the way of your morning routine? While headaches can happen at any time of the day, if you’re constantly waking up with headaches, the timing could be a clue to what’s behind your pain.

Sometimes, headaches that happen in the morning are linked to other medical conditions—like sleep problems or high blood pressure. So, it’s important to work with your doctor to get to the source. In many cases, your doctor can recommend lifestyle changes or other treatment options to help you wake up pain-free and ready to start your day.

Types of morning headaches

If you’re waking up with headaches, the first step is to understand the signs and symptoms of each type of headache. It’s important to identify your headache type because your treatment options will vary for different types.

Another important reason to know what type of headache you’re experiencing is to guide any additional testing you might need. While some headaches are benign—or harmless—others could be secondary headaches, meaning there’s an underlying cause or condition that needs to be checked.  

• Migraines. Migranes are moderate to severe headaches, typically accompanied by a throbbing feeling. Often, you experience light and sound sensitivity. You may have nausea and vomiting with these headaches, as well as sometimes visual aura, such as blind spots or flashes of light.
• Tension-type headaches. Tension-type headaches are the most common headache disorder. These are typically milder and located on both sides of the head at the temples. Most people describe a feeling of pressing or pressure.
• Cluster headaches. Cluster headaches are a less common type of headache disorder. Pain is usually one-sided and extremely severe. You may have tearing in the eye, nasal congestion or even eyelid puffiness on the same side as your pain.
• Hypnic headaches. This very rare headache disorder is also called an “alarm clock headache.” Your headaches start in the middle of the night, usually at the same time every night, and wake you up from sleep.
• Medication overuse headache. Also known as “rebound headaches,” medication overuse headaches are where you get chronic headaches from taking too much of a certain type of medication.

Here’s why you could be waking up with headaches

There are many different reasons you could be waking up with a headache. Primary headache disorders like migraine or even tension headaches could cause you to wake up with a headache every single day, but it could also be due to another medical condition.

1. You have sleep apnea.

Obstructive sleep apnea is a common sleep disorder—affecting as many as 30% of men and 17% of women in the United States. It causes pauses in breathing and collapse of the airway during sleep, which leads to a range of symptoms, including morning headaches. If you always feel fatigued during the day and you’ve been told you snore, those are common signs that you might need to be tested for sleep apnea.

2. You’re oversleeping or not getting enough sleep.

If you don’t keep a regular sleep schedule, especially if you have a history of headaches like migraines, that might lead to morning headaches. Whether you oversleep or sleep too little, it’s possible to wake up with a headache in response to inconsistent sleep.

3. You are grinding your teeth at night.

Approximately 5-8% of people have a condition called bruxism, which causes teeth grinding and jaw clenching during sleep. It’s a very common reason for morning headaches. When you’re grinding your teeth all night, you may wake up with tension on the sides of your head.

4. A hangover is to blame.

If you drank alcohol the night before, a headache the next morning is a common symptom of a hangover. And the dehydration caused by alcohol can make your hangover headache even worse. As always, enjoy alcohol responsibly and in moderation. If you need help with your alcohol use, talk to your doctor or another trusted provider.

5. Your headaches are related to stress or your mental health.

Mood disorders like depression and anxiety can have a strong link to headaches. These mental health conditions, along with chronic stress, often disrupt your sleep patterns, increasing the likelihood of morning headaches. Studies also show that if you have migraines or depression, it increases your risk of the other.

How can I stop waking up with a headache?

Lifestyle tends to be an extremely important factor—if not one of the main reasons that people wake up with headaches. From sleep to diet to exercise, a healthy lifestyle and regular routine often help improve headache frequency.

• Keep a consistent sleep schedule: Because sleep problems are a common cause of morning headaches, focus on a healthy sleep routine, including going to bed and waking up around the same time each day.
• Exercise regularly: Regular cardiovascular exercise supports your overall health and may help with headaches. If you have sleep apnea, talk with your doctor about exercise for weight loss as a way to manage your condition.
• Limit caffeine and alcohol: Follow the guidelines for consuming alcohol and caffeine in moderation. Generally, drink less than one alcoholic beverage a day for women and less than two for men. Aim for 8 to 16 ounces of caffeinated drinks or about 100 mg or less of caffeine a day.
• Eat a balanced diet and get plenty of hydration: A healthy diet, as well as not skipping meals, may help reduce the risk of headaches. Dehydration can also lead to headaches, so focus on drinking water and staying hydrated throughout the day.

While lifestyle changes are an important tool, you have additional options for morning headaches when these changes aren’t keeping headaches under control. If you’re waking up with headaches more than once a week or if they are affecting your work or life, it’s time to visit your doctor.

You may also be eligible for Baylor Scott & White’s Virtual Headache Care program, which offers specialized care for various headache and migraine types without a referral from your provider—all accessed via the MyBSWHealth app.

Before you speak with a provider, keep a log of your headaches and possible triggers to help guide your care. For example, think about:

• How many times a week or month do you have headaches?
• How intense are your headaches on a scale of 1 to 10?
• Have you missed work because of headaches?
• What medications have you tried, and did you notice a difference?
• How did you sleep the night before a headache?
• What did you eat before your headache?
• What is your current stress level?
• Does certain weather seem to affect your headaches?
• Have you noticed any other triggers for your headaches?

In the end, you don’t have to live with pain. You can live the life you want, without the burden of headaches or migraines. Find out if you're eligible for Virtual Headache Care today.