A headache upon waking is usually related to some type of sleep disorder in adults.
However, certain lifestyle habits can also contribute to the onset or worsening of morning headaches.
Typically, a waking headache is described as a mild, bifrontal, oppressive discomfort (as if something were pressing on both sides of the head).
It usually decreases spontaneously throughout the morning (without the help of painkillers) or when the cause is reversed (caffeine withdrawal, fasting, dehydration, etc.).
Although these types of headaches are usually manageable, they can also include more painful and debilitating migraines.
In any case, waking up with a headache regularly should always be a reason to consult a doctor.
Why does my head hurt when I wake up?
Among the main causes of headaches upon waking up are the following:
- Sleep apnea. Obstructive sleep apnea syndrome (OSAS) can be one of the reasons why a person gets a headache every day as soon as they wake up.
This is characterized by repetitive episodes of apnea or hypopnea (complete or at least 50% interruption of airflow for at least 10 seconds) during sleep and symptoms resulting from the fragmentation of nighttime rest.
Those who suffer from sleep apnea often report symptoms such as morning headaches, waking up due to loud snoring, daytime sleepiness, nighttime shortness of breath, dry mouth, and restless sleep, among others.
Companions also often describe snoring, apnea pauses, somniloquy (sleep talking), and excessive body movements.
The causes of awakening headaches due to sleep apnea are fluctuations in oxygen saturation during the night, vasodilation, increased intracranial pressure, and impaired sleep quality.
- Insomnia. Lack of or poor quality of nighttime rest often causes tension headaches upon waking that can persist throughout the day.
This makes headaches from not getting enough sleep one of the common symptoms among those who suffer from insomnia.
This sleep disorder is the most common among the adult population, especially among women, with insomnia during menopause being a common condition.
Specifically, it is estimated that 25-35% of Spaniards suffer from transient insomnia and 10-15% from chronic insomnia.
It is often associated with mood disorders such as depression or anxiety, so it should be addressed jointly.
Headache upon waking is usually, in most cases, a symptom of a sleep disorder.
- Excessive sleep. Excessive rest can also lead to morning tension headaches. In this sense, most people experience headaches from sleeping too much.
This is what is known as a weekend headache , since this is when sleeping hours tend to be longer.
The discomfort may be moderate, but it tends to subside when you start your daily activities.
However, in people with migraines, this headache caused by sleeping too much can progress and trigger an attack. It is estimated that this occurs in up to 35% of those who suffer from this type of headache.
- Lack of sleep. Weekend headaches can also be caused by a lack of sleep.
This can lead to headaches from insufficient sleep or fewer hours of normal rest, which is common on weekends when more time is available for leisure.
- Sleep-wake cycle disturbances. Waking up with a headache is common among people who experience shift changes at work, work at night, or travel to a different time zone ( jet lag).
These alterations in the sleep-wake cycle can also be a triggering factor in those who suffer from migraines.
- Bruxism. If you experience a headache upon waking every day, you should consider the possibility of bruxism. This is the unconscious habit of grinding or clenching your teeth while you sleep.
In this case, the morning headache appears due to the tension exerted on all the muscles of the head and neck.
- Excessive alcohol consumption. Headaches and hangovers often go hand in hand. This is because alcohol causes blood vessels to dilate, which can lead to headaches.
- Poor posture. Adopting poor sleeping positions can cause muscle tension in the neck and head, resulting in a headache upon waking.
- Overuse of medications. If you suffer from morning headaches, keep in mind that regularly taking headache medications in the morning may aggravate or make the problem chronic.
Regular use – for example, for 15 days or more a month – of painkillers such as aspirin, paracetamol, or non-steroidal anti-inflammatory drugs such as ibuprofen can cause a headache upon waking.
Opioids and triptans can also cause this symptom.
- Lack of caffeine. Sometimes, a headache upon waking is due to something as simple as forgetting your first cup of coffee in the morning.
This usually affects people who regularly consume more than 200 milligrams of caffeine per day (coffee typically contains 80 to 100 milligrams of caffeine per 240 milliliters) and is reversed upon further consumption.
It should not be forgotten that caffeine is also present in other beverages such as tea, some soft drinks, and energy drinks.
- Hunger and thirst. Not having eaten enough the day before or fasting for a long time can result in a headache upon waking and even trigger or worsen migraines. This appears to occur due to low blood sugar levels.
For people with migraines, a heavy dinner can also be a trigger.
At the same time, dehydration is another factor to consider. Lack of water consumption during sleep can be aggravated by insufficient fluid intake the day before and result in a headache upon waking.
- Other sleep disorders. Narcolepsy is associated with episodes of migraine and cluster headaches, while restless legs syndrome causes insomnia and can therefore contribute to morning headaches.
- Hypnic headache . This is a rare disorder characterized by episodic nocturnal headaches that cause the person to wake up repeatedly during sleep.
It usually appears in people over 55 years of age and is believed to be related to some type of dysfunction in biological rhythms.
Although they are sometimes related to lifestyle, it should be noted that, in most cases, headaches upon waking up hide a sleep disorder.
Therefore, before starting treatment for morning headaches, you should always review your sleeping habits and include strategies to improve your sleep.
It’s also essential to assess psychological factors that often coexist with sleep disorders, both as a cause and consequence, creating a vicious cycle that’s difficult to break. These include anxiety and depression.
Sometimes, simple sleep hygiene can significantly reduce the headache upon waking.
Sometimes it can also be beneficial to include products to combat insomnia naturally, such as melatonin supplements with zinc, especially when they are associated with depression or a low mood.