How To Get Rid of a Headache

Medicine can help, but there are also simple ways to feel better. Stretching, deep breathing, or light exercise may help. Taking breaks from screens can also help prevent headaches. A cold or warm cloth on your head or neck may reduce pain. Drinking enough water and eating healthy food can stop headaches before they start. Resting in a quiet, dark room may help, especially for migraines. Some people find relief using peppermint or lavender oil. Keeping a headache journal may help you find triggers and avoid them. Herbal teas like chamomile or ginger can also help. Sleeping well and cutting back on caffeine can make a big difference. Trying these simple tips may help you feel better without needing medicine.

1. Rest

Headaches can be your body’s way of saying you need to rest, especially if you’re not getting enough sleep. Poor sleep can mean not getting enough hours, feeling tired all the time, or not sleeping deeply. Bad sleep can make headaches worse. But too much sleep can also trigger migraines. The best thing to do is stick to a regular sleep schedule. Go to bed and wake up at the same time every day, even on weekends. This can help prevent headaches and make you feel better. It’s important to listen to your body and get the right amount of rest.

2. Eat Enough Food

If you haven’t eaten for a while, low blood sugar could be causing your headache. Eating something healthy can help, especially if you do it soon. It’s important to make sure you eat enough throughout the day to avoid headaches. Certain foods may help with headaches, like those that are high in magnesium. For example, almonds, black beans, chia seeds, pumpkin seeds, and spinach are all good choices. Including these foods in your diet may help reduce headaches and keep you feeling better. It’s a simple way to take care of your body and prevent discomfort.

3. Ice Your Forehead

Cold can be really helpful when you have a headache. Applying something cold, like a chilly washcloth, ice pack, or cold compress, to your forehead or eyes can provide some relief. This coolness helps numb the area and can reduce the pain you’re feeling. It’s often effective for headaches that come on suddenly or those that feel very intense. Lying down while you use the cold treatment can make it even better, allowing your body to relax while the coolness works. This method can give you temporary relief without needing medication. Just make sure to not apply the cold for too long to avoid skin irritation. It’s a simple, easy solution you can try when you have a headache bothering you. Using cold compresses or ice packs is a quick way to reduce discomfort and help you feel better faster.

4. Take a Hot Shower

A steamy shower can help with tension headaches. The steam relaxes your muscles and reduces pain. It can also help if you have sinus pressure. Steam won’t fix all sinus problems, but it can help with sinus headaches. Studies show it can make you feel better. The warm air helps open your sinuses and makes you more comfortable. A hot shower won’t cure your headache, but it can help you relax. If you have a tension or sinus headache, a steamy shower might help you feel better.

5. Get a Massage

Massage therapy might help with headaches, although there isn’t enough research to say for sure. Self-massaging or getting a professional massage could bring relief for some people. Gently massaging areas like your temples, neck, or shoulders may help reduce the tension that’s causing the headache. It’s a simple way to find relief without using medicine. While it’s not a guaranteed cure, many people find it a helpful method. You can do it on your own or visit a professional for a full massage. If headaches are something you often experience, massage therapy might be worth trying as a way to ease the pain.

6. Try Acupressure

Acupressure is a method where you press certain points on your body to balance your energy. For headaches, try pressing the spot between your thumb and index finger. Use your other hand to squeeze this area and massage in circles for five minutes, then switch hands. There’s still more research needed to know if acupressure can stop headaches, but it may help with migraine nausea. While it might not cure headaches, it’s an easy and natural way to try for some relief.

7. Limit Alcohol

Drinking alcohol can cause headaches, especially for people who are sensitive to it. For up to 60% of people, alcohol can trigger migraines. To reduce headaches, try to limit how much you drink. Moderation is important. For adults of legal drinking age, men should have no more than two drinks a day, and women no more than one. Drinking less can lower the chances of getting headaches and stop migraines from starting. If you often get headaches after drinking, cutting back might help. Limiting alcohol is an easy way to reduce headache risk.

8. Stay Hydrated

Headaches are one of the first signs of dehydration, which happens when your body loses too much water. Dehydration can cause headaches on its own and make headaches from other conditions worse. How much water you need depends on your age, weight, and how active you are. You don’t have to drink just plain water to meet your hydration needs—you can also get water from low-calorie drinks, fruits, and vegetables. If you’re physically active or live in a hot, humid climate, you’ll need to drink more water to stay hydrated and avoid headaches. Drinking enough water is a simple way to prevent dehydration and reduce headache risks. Make sure to pay attention to your water intake, especially if you’re more active or in warmer weather. Staying hydrated can help you feel better and avoid headaches caused by dehydration.

9. Get Your Medications Checked

If you’re taking medication, it’s important to check if it could be causing headaches. Some medications may have headaches as a side effect, which can make your pain worse. If you’re using too much of the medicine you’re taking for your headaches, it might be making the pain stronger without you realizing it. These types of headaches are called medication-overuse headaches (MOH), but you might also hear them called rebound headaches or drug-induced headaches. If you think you’re taking too much medicine, it’s a good idea to talk to a healthcare provider about how to stop safely. Overusing certain medications can cause more headaches. Some medications that are known to cause this problem include acetaminophen, aspirin, NSAIDs (nonsteroidal anti-inflammatory drugs), opioids, sleep medications, and triptans (often used for migraines). To avoid worsening your headaches, it’s important to follow your doctor’s advice on how to safely reduce or stop these medications and find other ways to manage your pain. Your doctor can guide you on what treatments may work best for you.

10. Manage Stress Levels

Stress can have many effects on the body, and one of the common effects is headaches. Tension headaches, also known as muscle contraction or stress headaches, can occur because stress often leads to poor posture and muscle tightness. When you’re feeling stressed, your muscles can become tense, which contributes to the headache pain. It’s also helpful to find new hobbies that help you unwind. The goal is to find something that calms your mind and body. By taking time to relax and de-stress, you can help reduce the frequency and severity of headaches caused by stress. Regular breaks and relaxation can improve both your physical and mental well-being.

11. Try Limited Amounts of Caffeine

Caffeine can help reduce headaches, especially migraines. Studies show that 100 milligrams (mg) of caffeine, along with NSAIDs, can lower migraine symptoms. It works for many people to ease headache pain. But caffeine can also cause headaches. Drinking too much caffeine can bring on a headache, and stopping it suddenly can also cause headaches. If you’re used to caffeine and suddenly stop, your body may react with a withdrawal headache. So, while caffeine can help some people feel better, it can also make headaches worse for others. It’s important to notice how caffeine affects you. If it causes more headaches, try cutting back or stopping.

12. Take Computer Breaks

Looking at screens for too long can cause headaches, known as “screen headaches.” Studies show that too much screen time might be linked to migraines in young adults. You might also get headaches from digital eye strain, which can cause blurry vision, dry eyes, and neck or shoulder pain. To help prevent these headaches, make sure your chair, desk, and computer are set up correctly. Taking breaks and blinking often can also help if you’re using a screen for a long time.

13. Be Careful in the Sun

Spending too much time in the sun can cause migraines for some people. It’s not just the heat, but being in the sun too long that can lead to headaches. Sometimes, headaches can also mean you have heat exhaustion, which needs medical help. To avoid headaches from the sun, try to stay outside during cooler parts of the day. Drink plenty of water because being dehydrated can make headaches worse. Wearing light clothes, sunglasses, and a wide hat can help protect you. These easy steps can help prevent headaches caused by the sun and heat.

14. Exercise Regularly

Intense workouts can sometimes cause a headache. But when you’re not having a headache, regular exercise can help keep them away. Studies show that aerobic activities like biking, walking briskly, or cross-training can help prevent migraines. These exercises improve blood flow and help your body stay strong, which may reduce the chance of headaches. While a tough workout might cause a headache sometimes, exercising regularly can help you avoid them in the future. Just be careful not to overdo it during exercise to prevent headaches.

15. Watch Out for Food Triggers

Some people get headaches from certain foods. Besides alcohol and caffeine, foods like chocolate, milk, and cheese can also cause headaches. If you think food is causing your headaches, try an elimination diet. This means stopping certain foods from your diet and then slowly adding them back one at a time. By doing this, you can see how each food affects you. Pay attention to how you feel when you add each food back. This will help you figure out which food is causing your headache. Once you know, you can avoid that food in the future. The elimination diet is a simple way to find out which foods might be causing headaches. You can take your time and reintroduce foods one by one. This way, you can make better choices about your diet and avoid the foods that cause problems. Keep track of how you feel, and be patient during the process. It will help you understand which foods work best for you.