Sleep apnoea
In obstructive sleep apnoea, the throat repeatedly narrows or closes during sleep, causing pauses in breathing, drops in oxygen and brief awakenings. A dull, pressing headache on waking that fades within a few hours is typical. Other signs are loud snoring, choking or gasping at night, a dry mouth, poor concentration and sleepiness during the day.
Sleep apnoea is treatable with weight loss, positional therapy, a mandibular advancement device or CPAP. An ENT assessment can identify nose and throat factors. See snoring remedies and mandibular advancement device.
Teeth grinding and jaw clenching
Grinding or clenching the teeth at night (sleep bruxism) overworks the jaw muscles and causes a tight headache around the temples, jaw pain, tooth sensitivity and worn teeth. Stress, alcohol, caffeine, smoking and sleep apnoea make it more likely.
A dentist can fit a night guard to protect the teeth, and relaxation techniques and jaw exercises help. See TMJ symptoms.
Sleep quantity and quality
- Too little sleep or broken sleep; see can lack of sleep cause headaches.
- Sleeping much longer than usual, for example at weekends.
- Irregular bedtimes and wake-up times.
- Insomnia and anxiety; see insomnia.
- An unsupportive pillow or awkward neck position, causing neck-related headaches.
Caffeine, alcohol and medicines
- Caffeine withdrawal: regular coffee drinkers can wake with a headache that eases after the first cup.
- Alcohol: disrupts sleep, dehydrates and triggers headaches the next morning.
- Medication overuse: taking painkillers for headaches on 10 to 15 or more days a month can cause daily headaches, often present on waking.
- Dehydration: not drinking enough during the day, especially in heat or after exercise.
Migraine, tension and cluster headaches
Migraine attacks often begin in the early morning, with throbbing pain, nausea and sensitivity to light and sound. Tension-type headaches cause a band-like pressure and can be worse after poor sleep or stress. Cluster headaches cause severe pain around one eye and often wake people at the same time each night.
Keeping a headache diary of sleep, food, drinks, stress and medicines helps identify triggers and patterns.
Nose, sinuses and breathing at night
A blocked nose and mouth breathing at night disturb sleep and can contribute to morning headaches and a dry throat. Sinusitis causes pressure in the face and forehead that can be worse on waking after mucus collects overnight.
See sinus headache and mouth breathing.
What you can do
- Keep regular sleep and wake times, including weekends.
- Aim for 7 to 9 hours of sleep.
- Limit alcohol and avoid caffeine after early afternoon, but do not stop caffeine suddenly.
- Drink enough water during the day.
- Limit painkillers to no more than 2 or 3 days a week.
- Ask your partner whether you snore or stop breathing, and tell your doctor.
- See a dentist if you notice jaw pain or worn teeth.
Finding your cause
- Note what time you went to bed and woke up, and how rested you felt.
- Record caffeine, alcohol and painkillers taken the day before.
- Ask a partner about snoring, pauses in breathing or teeth grinding.
- Note jaw pain, a dry mouth or a blocked nose on waking.
- Bring the diary to your doctor after 2 to 4 weeks; it often points to the cause.
Morning headaches in children
Children can also wake with headaches, most often from too little sleep, skipped meals, dehydration or long screen time in the evening. Loud snoring and restless sleep in a child can be a sign of enlarged tonsils and adenoids; see child snoring. Frequent morning headaches with vomiting in a child need prompt medical review.
When to seek medical help
- A sudden, very severe headache: seek emergency help.
- Headaches that are new after age 50, or steadily getting worse.
- Headaches that wake you from sleep, or are worse lying down and with coughing.
- Vomiting, confusion, weakness, numbness, vision changes or difficulty speaking.
- Headache with fever and a stiff neck.
- Snoring with pauses in breathing and daytime sleepiness.
Key points to remember
- Morning headaches are often linked to sleep, caffeine, alcohol or painkillers.
- Snoring with daytime sleepiness suggests sleep apnoea, which is treatable.
- Jaw pain and worn teeth point to grinding.
- New, worsening or unusual headaches need medical assessment.
Questions about morning headaches
These answers are general information and do not replace an examination or individual medical advice.
Why do I wake up with a headache every day?
Common causes are sleep apnoea, teeth grinding, poor sleep, caffeine withdrawal and medication overuse. A doctor can help identify the cause.
Can sleep apnoea cause morning headaches?
Yes. A dull headache on waking with snoring and daytime sleepiness is typical.
Can my pillow cause headaches?
A pillow that is too high or too flat can strain the neck and trigger headaches.
Can dehydration cause morning headaches?
Yes, especially after alcohol, heat or exercise without enough fluids.
Are morning headaches a sign of a brain tumour?
Very rarely. Warning signs include worsening headaches with vomiting, confusion or neurological symptoms.
What is the fastest way to get rid of a morning headache?
Drink water, eat breakfast, have your usual coffee if you drink it, and take a simple painkiller occasionally.
Sources
This guide is for general information and does not replace medical advice. How a problem is diagnosed and treated depends on your examination and medical history. If you think you have an emergency, contact your local emergency services.