Waking up with a migraine is the worst way to start your day. It may not be as serious as heart disease or a brain disorder, but it can undoubtedly affect your mood and productivity, relationships and quality of life. Find out the different reasons why you wake up with a migraine and what you can do to improve it.
Is Morning Headache a Red Flag?
A morning headache can be a cause for concern if it's associated with an existing health condition, like a sleep disorder. Otherwise, it may be episodic and minor due to factors like dehydration.
Studies cite morning headaches affect 7.5% of the general population. Since they’re prevalent, it's not surprising the cases are often overlooked. Others ignore the throbbing pain or choose to take pills and normally go on with their day.
What Are the Causes of Waking up With a Migraine?
Several reasons invoke a splitting headache in the morning. Some are trivial while others may be linked to a serious health condition. Learning what they are is critical in effectively addressing the problem.
Sleep Apnea
Obstructive sleep apnea (OSA) is a sleep disorder that occurs when your breathing stops and starts repeatedly throughout the night. The body relaxes when you're asleep, including the muscles keeping the throat open for airflow. They’ll normally remain dilated enough to allow air to pass through.
However, in people with narrow throats, the tissues around these muscles may close in during sleep, partially or completely blocking the flow of air to the lungs. As a result, they may experience a migraine when they wake up. People with OSA may be up to three times more likely to have a headache.
If you don’t know your risk for OSA, try one of those wearable sleep tracking devices. These tools allow you to monitor your overall sleep health, including duration, heart rate, snore frequency, respiratory rate and other information your doctor may use when determining your OSA risk. These technologies have limitations so they can’t fully diagnose OSA or other sleep problems. The best option is to talk to a sleep expert.
Snoring
Making loud, grunting sounds while asleep is a major symptom of sleep apnea that can also lead you to wake up with a migraine. Although snoring is generally common and normal — even babies experience it — it may sometimes be linked with a health problem.
In an earlier study, researchers examined the prevalence of morning headaches in people who snore habitually. They found that of the 268 participants who snore in their sleep, 23.5% developed morning headaches and 184 had obstructive sleep apnea syndrome (OSAS). Waking up with a pulsating head was more common in people with migraine, insomnia, mental distress and OSAS.
Morning headaches diminish one’s quality of life. Although they often don’t require immediate attention, make sure to consult your doctor if you’ve been getting up in bed with even slight head discomfort.
Alcohol Use
A hangover due to overconsumption of alcoholic beverages can result in intense head pain in the morning, including muscle aches and extreme thirst. Fortunately, this condition is easily treatable with an over-the-counter pill, drinking plenty of water and eating some carbs to boost energy levels.
Dehydration
You can also wake up with a headache or a migraine if your body’s fluid tank hits the lower limit. Roughly 60% of the human body is made up of water to regulate temperature and lubricate and cushion the joints.
The volume of your internal fluids fluctuates throughout the day as you sweat and your bathroom trips increase. If you don't replenish, a plausible consequence is a morning headache. One study found headaches and migraine are less likely to occur in people who consume more water.
On average, men and women must drink 15.5 cups and 11.5 cups of water, respectively. However, this depends on your personal needs. If you exercise more or work outdoors where you sweat a lot, you may need to increase your intake.
Since the body loses plenty of fluids during sleep through breathing and perspiration, ensure you’re well-hydrated throughout the day to avoid waking up with a migraine.
Medication Side Effects
Medication-overuse headache (MOH) is a common condition that may occur if you overuse pain relievers. Most over-the-counter pills have side effects. Following your doctor's prescription and dosage minimizes these adverse health outcomes of using formulated substances. However, some may increase their dose without their doctor’s knowledge, which sometimes leads to drug-induced headaches.
Overusing pain medications can do more harm than good. For instance, an episodic headache can become chronic. About 90% of people with MOH take multiple medications to soothe pain. They often report neck pain and morning headaches due to poor sleep and overnight drug withdrawal.
Adhere to your doctor’s recommendations for analgesics or painkillers to stay safe. If the pill you’re taking has lessened in efficacy, inform your care provider so they can adjust the dosage or prescribe a different medication.
How Do You Get Rid of Morning Headaches?
Addressing the underlying cause can help improve morning headaches. If you're unaware of what prompts the condition, schedule an appointment with your doctor to unveil the root factor. You may be at risk of sleep apnea or another condition that shares these same symptoms. In case of a hangover or dehydration, taking an analgesic or replenishing your body's fluid tank can minimize pain.
How Do You Prevent Waking Up With a Migraine?
Practicing holistic health can help you avoid morning throbbing pain and enhance your overall well-being. The SEEDS succinctly describes the five lifestyle shifts you can make to manage migraines.
Sleep: Keep your bedtime and sleep duration the same every night.
Exercise: A moderate-intensity aerobic movement for 30-50 minutes, three to five times weekly can help mitigate migraine attacks.
Eat: Stay hydrated and eat six small meals a day to stabilize sugar levels.
Diary: Write down patterns and observations for triggers and frequency of migraine attacks. It will help your doctor diagnose the cause of morning migraines.
Stress: Learn stress management skills, like meditation and breathing techniques. Avoid activities causing your pressure levels to go out of whack, like watching negative news on TV.
Beat Migraine With a Positive Lifestyle
A healthy lifestyle can protect your general well-being. Morning migraines are rarely a problem if you get enough sleep, eat nutritious foods, exercise and regulate your stress levels through relaxation techniques. Visit your doctor for a checkup and treatment advice if a minor headache has been going on for days.
