Ever found yourself waking up with a pounding headache and can’t pinpoint the cause? Experts believe it could be due to one of four usual suspects that you might not be aware of.
According to Sleep Foundation data, about one in every 13 people suffer from a morning headache, with the discomfort being particularly common among those aged 45 to 65. As your brain begins to ‘wake up’, scientists believe it’s generally more sensitive to normal sensations, which sadly includes pain.
While some causes of headaches necessitate medical intervention, others can be alleviated through simple lifestyle modifications. The Express has explored these below.
Teeth grinding
Dr Lawrence Cunningham, a retired GP at the UK Care Guide, has highlighted ‘bruxism’ as a common cause of morning headaches. This lesser-known condition refers to the involuntary clenching or grinding of teeth, which can occur while you’re asleep or awake.
The NHS often associates bruxism with stress or anxiety. Reflecting on this, Dr Cunningham said: “Waking up with a headache can be quite distressing, and I’ve found that several factors can contribute to this phenomenon.
“[A] common cause is bruxism, or teeth grinding during sleep, which I’ve seen in many patients. The tension from clenching the jaw can lead to tension-type headache.”
To tackle bruxism, experts typically suggest using painkillers and ice packs to alleviate the pain, along with adopting calming techniques before bedtime. These could include listening to music, doing breathing exercises or ensuring your bedroom is completely dark.
Rosey Davidson, a sleep consultant at Just Chill Baby Sleep, also previously told the Mirror: “Creating a conducive sleep environment, and practising relaxation techniques before bed can promote better sleep quality.”
Alcohol
Dr Anis Khalaf, an expert in traditional Chinese medicine, previously outlined that alcohol is often to blame for a throbbing head upon waking. This is typically due to ethanol, a natural diuretic found in everything from your favourite cocktail to a pint of lager.
This ingredient increases the body’s water loss, leading to chemical imbalances and dehydration. Additionally, flavour-enhancing additives in drinks, known as ‘congeners’, can heighten inflammation.
These two factors together create a perfect storm for headaches. Dr Gareth Nye, a lecturer at the University of Salford, previously told the Mirror: “Most headaches are caused by a lack of hydration and can often be solved by having more to drink over reaching for pain medication.
“This is also true of morning headaches as our body is naturally dehydrated in the morning… Ensuring adequate hydration for your body is a positive step for many conditions – not just morning headaches.”
Consequently, the NHS recommends rehydrating before going to bed after a night of drinking. Consuming sugary foods may also help alleviate any associated shakes.
“Drinking more alcohol, or ‘hair of the dog’, does not help,” NHS 111 in Wales adds. “Drinking in the morning is a risky habit, and you may simply be delaying the appearance of symptoms until the extra alcohol wears off.
“If you’ve been drinking heavily, doctors advise that you wait at least 48 hours before drinking any more alcohol (even if you don’t have a hangover), to give your body time to recover.”
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Sleep issues – apnoea and insomnia
Dr Khalaf pointed out two conditions that can seriously impact your wellbeing and cause bothersome morning headaches. First off is insomnia, a common issue where individuals find it hard to fall or stay asleep at night.
Those troubled by insomnia might wake up earlier than desired and find it a challenge to drop off again, leading to both tiredness and headache during their waking hours. Various elements, such as stress, noise, not-so-comfy sleeping spots, and having too much caffeine, may worsen the situation.
Yet, something as simple as setting a regular bedtime pattern can aid greatly. The NHS advises: “Relaxing at least one hour before bed, for example, take a bath or read a book. Making sure your bedroom is dark and quiet – use curtains, blinds, an eye mask or ear plugs if needed.”
On the other hand, sleep apnoea is a condition in which your breathing may stop and start when you’re asleep. While many are unaware of having the condition, it’s often recognised by symptoms like waking up with gasps, snorts, or choking.
Dr Nye explained: “Away from dehydration, poor sleep is a commonly cited cause of morning headaches. Poor sleep or problems with breathing during your sleep means the muscles are not gaining sufficient oxygen through the night.
“This could lead to a build-up of lactic acid which is essentially cramp. This may be seen in the facial muscles leading to a headache. If you are a snorer, it’s likely you have some issue with your breathing mechanics during sleep which may be linked to a condition called sleep apnoea. Both are linked to morning headaches.
“If you feel like you may have a medical issue like sleep apnoea it’s always advised to seek medical help in these cases as they can be quite dangerous if left unchecked.” Rosey also added: “Addressing any underlying sleep disorders, such as sleep apnoea, through medical intervention where necessary.”
Caffeine
Lastly, health experts suggest that cutting out caffeine could be the solution to your morning headaches. The chemical, found in coffee, tea, and fizzy drinks, inhibits our receptiveness to ‘adenosine’ – a substance in our bodies that makes us feel sleepy.
Dr Nye elaborated: “Caffeine addiction and withdrawal can cause headaches but it can also relieve them. Caffeine is a stimulant meaning it helps pump blood around your body faster, aiding in the delivery of oxygen to muscles, but it also narrows the blood vessels around the brain.
“It depends entirely on the individual and the underlying cause of the headache whether it’s linked to having your morning coffee or not.” Aside from this, a recent study revealed that drinking milk before bed might not be so beneficial either, even though it’s frequently recommended for better sleep.
Rosey explained: “Milk is often talked about as a sleep aid due to its content of tryptophan, an amino acid, which is a precursor to serotonin and melatonin. [But] the evidence supporting milk’s direct impact on sleep is mixed.
“While tryptophan may theoretically promote sleepiness, the amount found in milk may not be significant enough to induce noticeable effects. Additionally, individual responses to tryptophan can vary widely.”