Why do I wake up with a headache?

IIf you wake up most mornings with a pain in your head, you know it’s probably the worst way to start your day. Morning headaches are no joke, and if you find yourself often wondering Why do I wake up with a headache?there could be many possible culprits.

Is it the way you sleep, not getting enough rest (learn all about it at Well+Good) rest problem), or even taking too much headache medication, there are a number of reasons why you might get a headache before even drinking coffee.

Ahead, we’ll break down the most common causes of morning headaches and what to do if you wake up feeling dizzy and depressed.

1. Sleep apnea

“Morning headaches are more common in people with sleep apnea,” says neurologist Nolan Pearson, MD, a headache medicine specialist at Cedars-Sinai Hospital. This condition occurs when a person frequently stops breathing while sleeping, either because their airways are blocked (also called obstructive sleep apnea) or their brain is unable to control breathing properly (also called obstructive sleep apnea) central apnea).

However, the link between sleep apnea and morning headaches is unclear. Experts still don’t know whether morning headaches are “caused by low oxygen, high carbon dioxide or simply disrupted sleep,” Dr. Pearson said. Whatever the cause, morning headaches usually go away once sleep apnea is treated.

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“If you experience headaches in the morning, as well as symptoms such as snoring at night, choking or gasping, restless sleep, daytime sleepiness, or being overweight, talk to your doctor about getting screened and treated for sleep apnea,” Pearson says. Sleep apnea is no joke—it can seriously increase your risk of heart disease and stroke, according to Johns Hopkins University Medical Center—so don’t ignore the signs.

2. Your sleeping position

Your sleeping position may be the secret cause of your headaches. “Sleeping in a position that puts pressure on your neck, especially if you have a history of cervical spine disease, may trigger tension headaches or musculoskeletal pain,” says Dr. Pearson. It may also narrow the cervical spine (when Problems like radiculopathy (when the space around your spinal cord becomes too narrow) or radiculopathy (when one of your nerve roots becomes pinched or irritated) worsens, causing head and neck pain in the morning.

Dr. Pearson says sleeping on your side usually works best to keep your spine and neck aligned. Ask your doctor for advice from a sleep specialist or physical therapist and perhaps upgrade your pillow for better support.

3. Teeth grinding

Clenching or grinding your teeth while sleeping (a condition called bruxism) can increase your risk of morning headaches. Often, grinding your teeth can trigger tension headaches, Dr. Pearson said. If you think about it, it makes sense: Clenching your teeth all night long puts stress on the muscles in your neck, jaw, and face. If this tension travels to your head, it can cause pain.

According to Dr. Pearson, other symptoms of bruxism to watch out for include the following:

• tooth pain or damage
• jaw pain
• Clicking sounds in the temporomandibular joint (TMJ) when opening and closing the mouth

“It’s important to discuss these symptoms with your dentist, who may recommend a mouthguard, physical therapy for your jaw, or medication,” says Dr. Pearson.

4. Migraine

“Up to 71 percent of migraine sufferers experience headaches in the morning,” says Dr. Pearson. “We know that migraines are more likely to occur in the morning (between 6 a.m. and 12 p.m.) and can wake people up from sleep,” he said.

New research suggests that the timing of morning migraines may be related to circadian rhythm, the body’s 24-hour biological clock. “Both migraines and our built-in body clocks originate in an ancient part of the brain called the hypothalamus,” Dr. Pearson said. Many of the factors that trigger migraines — such as light, exercise, meals (or not eating) and temperature fluctuations — can also disrupt your circadian rhythm, he says.

If you suffer from migraines, sticking to a regular schedule (for example, going to bed, waking up and eating at the same time every day) may help avoid migraines, Dr. Pearson says.

5. Lack of sleep

Running on empty? Lack of sleep may be the reason why you wake up with a nasty headache in the morning. Lack of sleep has been linked to a variety of headache problems, from migraines to tension headaches.

If sleep deprivation becomes a habit, you may also develop headaches. “Some research suggests that chronic sleep deprivation changes the way our bodies perceive pain (through a process called habituation), which can make occasional headaches more likely to become chronic,” says Dr. Pearson.

The problem is, many of us don’t get enough sleep (more than one-third of Americans get less than seven hours a night, according to the National Council on Aging), and there are many reasons for this: Change Work schedule, poor sleep hygiene, alcohol consumption, pain, stress, anxiety, depression or major sleep issues such as insomnia or sleep apnea.

If you often find it difficult to fall asleep or wake up in the middle of the night, talk to your doctor. They can help find the root cause of your sleep problems and treat you accordingly. No matter what the reason for your poor sleep quality is, you can’t go wrong with developing healthier bedtime habits. According to Dr. Pearson, try these proven and effective tips to improve your sleep:

• Go to bed at the same time every night (and wake up at the same time every morning)
• Make sure your sleeping environment is cool and dark
• The bed is only used for sleeping and sex
• Avoid drinking alcohol at least three hours before bed (and avoid drinking any liquids at least two hours before bed)
• Keep screens (and pets, if possible) out of the bedroom at night

6. Oversleeping

On the other hand, staying in bed for too long can also lead to morning headaches. Dr. Pearson says going to bed later than usual can trigger headaches for a number of reasons. Some of these include hormonal imbalances, dehydration, hypoglycemia and caffeine withdrawal, he added.

Oversleeping can also disrupt your circadian rhythm. We know there is a connection between the body’s biological clock and headaches.

Again, your best bet is to go to bed and wake up at the same time every day, Dr. Pearson says. Sticking to a sleep schedule can keep your internal rhythms consistent and reduce the risk of headaches, he says.

Another note: “Oversleeping can also be a symptom of depression,” says Dr. Pearson. According to the Mayo Clinic, other signs you may have depression include:

• Feelings of sadness, tearfulness, emptiness, or hopelessness
• Even small things can make you angry, irritated, or frustrated
• Loss of interest or pleasure in most or all normal activities (such as sex, hobbies, or sports)
• Tired and lacking energy, so even small tasks require extra effort
• Loss of appetite and weight loss, or increased food cravings and weight gain
• Anxiety, irritability, or restlessness
• Slowing of thinking, speaking, or body movements
• Feeling worthless or guilty, dwelling on past failures or blaming yourself
• Difficulty thinking, concentrating, making decisions, and remembering
• Frequent or recurring thoughts of death, suicidal thoughts, suicide attempts, or suicide
• unexplained physical problems, such as back pain or headaches

7. Certain drugs

Sometimes, the medications you take for pain can perpetuate a headache cycle, especially if you use them too often or for too long.

Medication overuse headache is one of the top problems doctors see in headache clinics, Dr. Pearson said. He says if your morning headache goes away with medication but then comes back and you regularly use Tylenol, a nonsteroidal anti-inflammatory drug (such as ibuprofen), a triptan, especially a barbiturate, or Opioids, then it’s most likely due to overuse.

Other medications that often cause morning headaches include:

• erectile dysfunction drugs
• Nitrate
• doping
• blood pressure medication

If you think your medication might be giving you a headache in the morning, talk to your doctor, who can help switch you to a safer option, says Dr. Pearson.

8. Hangover

Anyone who’s had a few too many drinks at night knows how bad a hangover headache can be in the morning. According to the Cleveland Clinic, even a cocktail or beer before bed can trigger a severe headache if you’re sensitive to alcohol.

Drinking alcohol, especially before bed, can trigger a series of headaches. These problems include poor sleep quality, dehydration, electrolyte imbalances, dilated blood vessels and hypoglycemia, Dr. Pearson said. In addition, alcohol contains substances such as tannins, similar substances and other chemical by-products that can also cause hangovers and headaches, he said.

Fortunately, you can avoid hangovers (and morning headaches) by drinking in moderation and drinking water along the way. Beyond that, “it may be helpful to take vitamin B6 before drinking,” which may reduce the severity of hangover symptoms, Dr. Pearson says.

If you’re already suffering from a hangover headache, you can head straight to the medicine cabinet. But be careful with some over-the-counter pain relievers. “onealways, always Avoid mixing Tylenol with alcohol as this can cause dangerous liver damage,” says Dr. Pearson. You may also want to avoid nonsteroidal anti-inflammatory drugs. Taking nonsteroidal anti-inflammatory drugs with alcohol can increase the risk of bleeding, he said.

How to prevent morning headaches

While it’s not always possible to avoid a severe morning headache, making smart choices can minimize your risk. According to Dr. Pearson and the Cleveland Clinic, here are some simple things you can do:

• Maintain a consistent sleep schedule
• Avoid drinking alcohol three to four hours before bed
• Eat a balanced diet and stay hydrated
• Exercise regularly (but not too close to bedtime or it will disrupt your sleep)
• Don’t skip a meal
• Find ways to manage stress

Another tip: Dr. Pearson says some preliminary research has found that eating more omega-3 fatty acids (think cold-water fatty fish, walnuts and flaxseeds) may also help relieve morning headaches.

When to see a doctor

Some morning headaches are easily explained and go away without treatment (such as a hangover). But other headaches may remain and are harder to pin down.

If your morning headache includes any of the following, it’s time to see your doctor:

• A new headache, a persistent headache, a headache that is more severe, or a headache that is different from your usual headache
• Sudden and severe onset (also called a “thunderclap headache,” according to the Mayo Clinic)
• With other symptoms, such as vision changes, weakness or numbness, or severe nausea and vomiting

“Track other symptoms, when the headache starts and stops, your sleeping and eating habits, and any triggers you notice,” says Dr. Pearson. This information can help give your doctor some context and clues about what may be causing your headaches so they can effectively diagnose and treat the underlying problem.