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Waking up with a headache? Prevent headaches after sleeping with these 8 tips!

Headache after sleeping, that’s annoying. Of course, headaches are no fun anyway. But waking up with a headache is also a bad start to your day! To prevent this, it is important that you know what the cause of the headache is. It can have various reasons. For most people, drinking will be the reason they wake up with a headache. But unfortunately, there are plenty of other reasons to worry about getting up with a headache.

Why do I wake up with a headache?

To find out why you wake up with a headache after sleeping, you need to know where the headache may come from and what possible causes apply to your life. Often the cause of headaches after sleep is tension. This tension can be caused by stress, but also by a wrong sleeping position. In addition, headaches after sleeping are often the result of a poorly ventilated bedroom or it is a sign that you have the flu or a cold. Later in this blog, we’ll take a closer look at all these and other possible causes of why you wake up with a headache.

Types of Headaches After Sleep

Headaches can be divided into different types of headaches. The most common types of headaches after sleep are migraines, tension headaches and cluster headaches. Severe forms of these types of headaches can have a significant impact on your life. Especially if you regularly have to start your day with this pain.

Migraine

Migraines are more than just a headache. It is an acute and severe form of headache that can last for hours to sometimes days. The pain can be so severe that just lying still, separated from stimuli, is somewhat bearable. If you wake up with a migraine, this is often the result of sleep deprivation. Falling asleep poorly or staying asleep can cause you to wake up with these headaches. If so, it might help to read our 6 tips for better sleep. Unfortunately, it can also be that the pain itself makes it difficult to sleep. If you suffer from this more often, it is advisable to approach a doctor. Treatment for migraine often requires more than just paracetamol. If the prescribed medication does not work. Can the doctor refer you to a neurologist?

Tension Headache

The most common type of headache after sleep is tension headache. Tension headaches can have physical or psychological causes. The pain is experienced as oppressive. This type of headache after sleeping is often described as if the head is stuck between a vice, because the pain arises on both sides of the head. Like almost all types of headaches after sleep, tension headaches are often the result of sleep deprivation. Do you often suffer from sleeping problems? It may just be that the solution for this is also the solution against waking up with a headache. Do you sleep well and still regularly wake up with a headache. Then we recommend that you visit your doctor.

Cluster Headache

Fortunately, cluster headaches are not very common. It is estimated that 0.1% of our population sometimes suffers from cluster headaches. It is a severe pain that can last 15 minutes to 3 hours and is experienced as a severe pain around the eye and the temple. The frequency of the pain attacks varies greatly from once every 2 days to as many as 7 times a day. The difference with tension headaches and migraines is that the pain is often only felt on one side of the head. The cause of cluster headaches can be hereditary, but can also be caused by the use of alcohol. Headaches after sleeping due to alcohol use naturally occur in more than 0.1% of the population. But this pain is experienced differently by most people. Cluster headaches are often associated with your biological clock because many people experience the pain at the same time. Often at night in the period of REM sleep. Often also often in the fall or spring.

Causes of Headaches After Sleeping

We have already mentioned the most common causes of headaches after sleeping, but below we will discuss these and possible other causes of waking up with a headache again individually. This way it is easier for you to find out which of these causes applies to you.

Sleep Deprivation

By far the most common cause of a headache after sleeping is a lack of sleep! Do you sleep badly and do you get too few hours of deep sleep? Then you may just wake up with a headache. Sleep deprivation or insomnia often causes painful pressure behind your eyes. Read here how much sleep you actually need.

Stress

Stress often manifests itself through tension in the body, especially on the neck and shoulder muscles. The tension in your neck can cause headaches. Do you regularly suffer from this and try to solve it with painkillers. Then pay attention! Too many painkillers can

Wrong sleeping position

This also has to do with tension. Sleeping too long in the wrong position creates the wrong tension on the body. Like stress, this tension can cause you to wake up with a headache. Discover the influence of a good mattress.

Teeth Grinding

Teeth grinding arises from a strain on the jaw. Because muscles are connected, grinding your teeth can cause headaches after sleeping.

Snoring

Headaches after sleeping are almost always related to tension or poor sleep. Snores, and especially people with sleep apnea, suffer from headaches more often on average. This is probably because the obstructed breathing ensures that the quality of sleep is a lot less.

Alcohol and Caffeine

Anyone who drinks alcohol will have suffered from a hangover at one time or another. We don’t have to tell you that this means waking up with a headache. This is mainly because alcohol causes dehydration, but also reduced sleep. In addition, when alcohol is broken down in the body, a substance called acetaldehyde is produced that causes you to suffer from headaches. Caffeine also causes dehydration and reduced sleep.

Flu or cold

The flu and colds are often accompanied by headaches. You are often more sensitive and your muscles often suffer. The flu and the common cold can cause impaired breathing, which also deteriorates the quality of sleep. This can also cause you to wake up with a headache.

Poor ventilation

Poor ventilation also affects your breathing while you sleep. A poorly ventilated bedroom can cause less breathing, which in turn leads to a headache in the morning.

Eight tips: how can you avoid waking up with a headache?

Prevention is always better than cure. Do you want to prevent headaches after sleeping? Then you would do well to apply the following tips.

1. Get enough sleep

The most important thing is that you get enough sleep and especially get enough deep sleep. During this period, your body recovers and you completely relax. Sufficient deep sleep ensures that you wake up relaxed. Read here how much deep sleep you need.

2. Reduce Stress

If you experience stress, it is important that you do something about it. Therefore, take your rest regularly. For example by meditating! A short break from the busy life and being alone with yourself ensures that your brain experiences more peace. This leads to a reduction in stress. Regular exercise can also significantly reduce stress.

3. Improve your sleeping position

Your sleeping position is very important! Just as a wrong sleeping position creates tension, the right sleeping position creates relaxation. As a result, you wake up more rested, so that the chance of a headache is a lot less. A good mattress is the basis for an improved sleeping position.

4. Drink plenty of water to prevent headaches

Getting up with a headache is often the result of too little fluid. To prevent this, it is a good idea to drink 0.3 L of water half an hour before going to bed. This will help prevent dehydration and reduce your chances of waking up with a headache.

5. Avoid Alcohol and Caffeine Before Bedtime

Alcohol and caffeine both cause dehydration and disrupted sleep. If you want to sleep well and relaxed, it is recommended to stop drinking alcohol or caffeine at least 4 hours before you go to sleep.

6. Ventilate your bedroom

Open the windows and doors of the bedroom regularly! Fresh air ensures improved breathing and more relaxation during your sleep. This will allow you to sleep more deeply and wake up more relaxed. This greatly reduces the chance of waking up with a headache. Make sure that the air that comes in when you open windows and doors is of course clean.

 7. Consult a doctor if headache persists

All these tips do not help you and you still regularly suffer from headaches in the morning. Then consult a doctor. Hopefully the problem can be solved in other ways. Should a visit to the doctor or the prescribed medication have no effect, the doctor can always refer you to a neurologist.

8. Improve your sleep quality with a good mattress

The quality of sleep is the starting point to prevent headaches. Everything is related to tension and insomnia. A good mattress can improve both aspects. The right mattress ensures a relaxed and healthy posture, resulting in deeper sleep and less tension on the muscles. Are you looking for a new mattress? Then it is definitely recommended to view the Morningstar Stellar mattress. To date the best rated mattress in Europe on Trustpilot and with easy delivery conditions, The process from ordering to delivery does not cause any extra stress either!

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Frequently Asked Questions

Why do I get a headache after sleeping?

There are many different causes of headaches after sleeping. The most common are lack of sleep, stress, alcohol consumption before bed and a poorly ventilated bedroom.

What Causes Waking Up With a Headache?

In many cases, a headache after sleep is caused by a lack of fluids or sleep. It can also be caused by too much tension.

How do you get rid of a headache after sleeping?

Drink a glass of water before going to sleep. Avoid alcohol and caffeine before bed. Reduce stress. Try to improve the quality of your sleep by going to bed at the same time every night and getting up in the morning.

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