Almost everyone has experienced a headache—thankfully, there’s help. If you suffer from headaches, you know how disruptive they can be. Understanding your headache triggers, keeping a headache diary and reducing stress are three components for headache relief.
If you suffer from repeated or intense headaches, talk to your primary care provider to rule out underlying health conditions and discuss the best ways to relieve your headache pain.
To understand how to relieve headaches, it can be helpful to learn about some of the different types of headaches.
- Migraines are intense, pounding headaches that may last for a day or more.
- Tension headaches are typically caused by stress or tension around the head and neck muscles.
- Sinus headaches are caused by sinus pressure, typically from allergies, a change in air pressure or an infection in your sinuses.
Understanding Migraine Headaches
Migraines are intense, recurring headaches you may experience in combination with nausea, vomiting and sensitivity to light. The National Library of Medicine estimates that approximately 12% of Americans may suffer from migraines. These painful, throbbing headaches can feel debilitating and get in the way of daily activities.
Migraines can be caused by environmental factors, genetics or a change in body chemicals.
Migraines may affect different types of people:
- Women (they are three times more likely to get migraines than men)
- People who have a family history of migraines
- People who live with other medical conditions, including depression and anxiety, sleep disorders, bipolar disorder and epilepsy
Every individual may have different triggers for headaches and accompanying nausea. However, many people report one of the following triggers causes their migraines. These include:
- Stress
- Anxiety
- Hormonal changes in women
- Bright or flashing lights
- Loud noises
- Strong smells
- Medicines
- Too much or not enough sleep
- Sudden changes in weather or environment
- Overexertion or too much physical activity
- Tobacco
- Caffeine or caffeine withdrawal
- Skipped meals
- Medication overuse or taking medicine for migraines too often
Some people may experience more particular triggers to certain foods, such as alcohol, aged cheese and processed meats.
Sinus Headache Relief
If you regularly suffer from sinus issues, you may get sinus headaches or aching in the sinus cavities behind your nose, cheekbones and forehead. When your sinuses are irritated by allergies, for example, they may swell or produce mucus, which can contribute to sinus pressure and headaches.
On the other hand, migraines can also produce sinus symptoms by activating certain nerves involved in producing secretions. In fact, some estimates are that up to 90% of so-called sinus headaches are migraines in disguise.
Talk with your primary care provider about the best ways to prevent sinus headaches. If you suffer from allergies, they may recommend an over-the-counter antihistamine to prevent an allergic reaction to your triggers. Using a saline spray or mist can help keep the sinus passages moist and relieve sinus pressure. Similarly, irrigating the sinuses with either a Neti pot or bulb can eliminate or reduce build-up in the sinuses. If you choose to use a Neti pot or bulb, be sure to follow the directions and only use distilled water. Tap water can cause infections.
Tension Headache Relief
If you experience a dull, aching headache and pain in the forehead, temples, or on the back of your head or neck, you may be experiencing a tension headache. Many people report a headband-like sensation around the head or neck with these headaches.
Tension headaches are the most common form of headaches, and some people may consider these “stress headaches.” They are caused by tense muscles in the head, neck, and upper back. According to the National Headache Foundation, these headaches can be triggered by anxiety, anger, fatigue or temporary stress. However, there’s a spectrum with tension-type headaches on one end and migraine on the other. Many migraine patients also suffer from tension-type headaches, and some patients with tension-type headaches, if severe enough, can develop migraine features like light or noise sensitivity.
Some over-the-counter medications, such as acetaminophen, can provide relief. However, if you regularly suffer from tension headaches, consider other factors that may be causing them.
Take a break. Stress is one factor that can affect tension headaches. Similarly, sitting in one position for too long or using a computer can lead to a tension headache. Take breaks during long work sessions and move your neck, back and shoulders, especially when working at a computer. Take notice of how your body feels in a certain position. Can you relax your shoulders and let them drop? Can you release the tension around your jaw, eyebrows and ears? A self-massage or gently rubbing your temples, neck and shoulders can help release tension as well.
Work on your posture. Consider using a different pillow or trying a new sleeping position to prevent neck and head tension. Take notice of your posture when you’re working or reading. Consider rearranging your workspace to accommodate a more ergonomic position that reduces stress or tension in your shoulders, neck, and back.
Keep a Headache Diary
If you suffer from migraines or any type of chronic headache, consider keeping a headache diary. By tracking the factors surrounding a headache episode, you can better identify potential triggers and implement relaxation techniques to prevent headaches or find relief more quickly when a headache is building.
The National Library of Medicine suggests including the following in a headache diary:
- The day and time the pain began
- What you ate and drank in the 24 hours leading up to the headache
- How much you slept
- What you were doing and where you were before the pain started
- How long the headache lasted and what made it stop
A simpler way to keep track is to use the following 0-4 scale, and just record each night what kind of headache day it had been:
0—No headache at all the entire day
1—Headache present but no symptomatic medication (Tylenol, Aleve, etc.) taken
2—Symptomatic medication taken, but no disability (having to lie down, taking a break, interruption of activities)
3—Disability present. These are the bad ones!
4—So terrible you actually went to an Urgent Care or ER
Then each month you can sum up how many days you had at each of the headache levels, giving a snapshot of what that month was like. This is useful for tracking baseline headache patterns and response to treatment.
If you suffer from consistent headaches, talk with your primary care provider to review your symptoms and your headache diary. Your provider will be able to rule out any potential underlying conditions that may affect your headaches, as well as make recommendations for lifestyle changes that may reduce headaches.
Find Headache Relief
For people who suffer from regular headaches, it’s important to avoid triggers, create a routine that works for you, and manage stress and stressful situations.
According to the American Migraine Foundation, some lifestyle changes can help eliminate headache triggers.
- Find a consistent sleep schedule. Go to bed and wake up at the same time every day.
- Exercise for 30 minutes at least three times per week.
- Eat regular, balanced meals, including breakfast, and do not skip meals.
- Reduce stress. Avoid conflicts. Make relaxation a daily practice and habit that includes sitting in a soothing, calm environment and taking deep breaths.
While certain foods and beverages may trigger a headache in some individuals, some beverages can help relieve headaches. Hydration is a key component of headache care. In small amounts, caffeine may help reduce headache symptoms, but too much could be a trigger.
Some people find relief from headaches through complementary medicine techniques, including chiropractic care and acupuncture. Take time to relax and tap into mind-body therapy that incorporates basic massage therapy, applying pressure to areas of tension, and relaxation.
- Find a way to relax your muscles. Take a hot shower or bath. Use a heating pad on a low setting or a microwavable heating pad. If you have more success with cold than hot for headache relief, try a cold compress on areas of tension. Get a massage on a regular basis.
- Fully unwind and detach from daily stressors. Create a comfortable, relaxing space. Consider aromatherapy, which is the use of scents and essential oils for stress relief. Diffuse essential oils that you like or listen to soothing music that puts you at ease.
- Apply pressure along pressure points, including the base of the head where the neck meets the skull bone, along your eyebrows and between your eyes, and gently around your temples. Some people find relief through gentle massage of the head and neck, including around the jaw and scalp.
More to Read
- When Your Headache Keeps Coming Back: The Facts About Chronic Headaches
- Is It a Headache or Something More Serious?
- Ouch! What That Ache or Pain is Telling You
- Finding Relief from Neck Pain
Medically reviewed by Paul Dash, MD.
