Waking up with a headache in the morning? You’re not alone. This is a common problem and can be due to a variety of factors.
So what causes morning headaches?
When you wake up, your cortisol levels rise. This gives your brain the gradual increase in energy and adrenaline that you need to emerge out of a sleep state. This leads to heightened sensitivity to changes in your environment and body, such as touch, smell and sound. It can also make pain feel more acute.
This can be exacerbated by a combination of personal habits during the day time, as well as poor sleep hygiene. If any of these sound familiar, they could be to blame for your morning headaches.
Putting pressure on your neck:
We’ve all ‘slept funny’ and woken up with a crick in our neck, but if you regularly have a headache first thing in the morning, it’s possible that your sleeping position is to blame. Overworked neck muscles are a very common reason for headaches during both waking and sleeping hours. Make sure that your pillow completely fits in the curve of your neck without placing your head on a high slope. If you’d like to release your neck muscles, read our post all about acupressure points for releasing tension and lessening headaches.
Undersleeping (or oversleeping):
When you haven’t had enough sleep, you’re much more likely to experience tension headaches. If you’ve overused electronic devices, exposure to blue light can make it harder to sleep and may result in eye strain that can become bothersome when you wake up. On the other hand, oversleeping can disrupt your circadian rhythm and make you feel groggy, which can also lead to headaches first thing in the morning.
When it comes to the perfect amount of sleep, every person is different, but the Sleep Foundation recommends that adults aim for at least 8 hours of sleep per night, and no more than 10 hours. It’s also a good idea to reduce blue light exposure before bed – instead of scrolling social media, listen to a podcast or read a book instead, which will help to relax you and make a headache less likely in the morning.
Snoring:
The American Academy of Neurology found that people who have regular headaches are twice as likely to be chronic snorers. As snoring affects breathing and respiratory functions, it can make it harder for oxygen to travel to the brain, sometimes resulting in a tension headache in the morning. If you struggle with snoring, the most effective way to improve symptoms is to reduce your alcohol intake – alcohol is not only dehydrating but relaxes your muscles, causing your airways to narrow, making snoring much more likely. It’s also a good idea to try sleeping on your side, or to use a nasal strip designed to improve airflow in your sinuses.
If you’d like an adjustment to help with morning headaches, book in with one of our chiropractors today so you can wake up pain-free.