Ever woken up with a thumping head and can’t figure out why? Experts suggest it might be down to one of four common culprits which may be slipping under the radar.
Sleep Foundation figures suggest that approximately one in every 13 individuals experience a morning headache, with the pain especially prevalent among 45 to 65-year-olds. As your brain starts to ‘wake up’, scientists believe it’s generally more responsive to typical sensations, which unfortunately includes pain.
While some headache triggers require medical help, others can be mitigated through simple lifestyle changes. Bristol Live has delved into these below.
Grinding teeth
Dr Lawrence Cunningham, a retired GP at the UK Care Guide, outlined that ‘bruxism’ is often the cause behind morning head pain – that irritating sensation you get upon waking at say 7am for work. This little-known condition describes involuntary clenching or grinding of teeth, which can happen while your asleep or awake.
It isn’t always clear what causes bruxism but the NHS frequently links it to stress or anxiety. In light of this Dr Cunningham explained: “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 combat bruxism, professionals generally recommend use of painkillers and ice packs to relieve the pain, in addition to implementing calming techniques before heading to bed. Listening to music, breathing exercises or ensuring a bedroom is completely dark can all come as part of this.
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, a specialist in traditional Chinese medicine, previously outlined that alcohol is also a common cause of a sore head on waking. This is usually thanks to ethanol, a natural diuretic in anything from your favourite cocktail to a pint of lager.
Such a component increases the body’s overall water loss, leading to chemical imbalances and dehydration. A beverage’s flavour-enhancing additives, called ‘congeners’, can escalate inflammation too.
These two factors combined are a nightmarish recipe for headaches. Weighing on this, 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.”
As a result, the NHS suggests it is best practice to rehydrate before hitting the pillow after a night of drinking. Eating sugary foods may relieve any associated trembles as well.
“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.”
Sleep problems – insomnia and apnoea
Dr Khalaf highlighted two disorders that can significantly affect your personal wellbeing, leading to painful morning headaches. The first is insomnia, a common issue where individuals find it hard to fall or stay asleep at night.
Sufferers may wake up too early and have difficulty returning to sleep, resulting in fatigue and pain during the day. Factors such as stress, noise, uncomfortable sleeping arrangements, and caffeine intake can exacerbate this condition.
However, establishing a regular sleep routine can be beneficial. 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.”
Meanwhile, sleep apnoea is a condition in which your breathing may stop and start when you’re asleep. Although 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
Finally, quitting caffeine might just be the cure for your morning headaches, according to health experts. The chemical, present in coffee, tea and fizzy drinks, blocks our receptiveness to ‘adenosine’ – a bodily substance that’s crucial to feeling 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.” Beyond 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.”