Health Info > Headaches Published on : July 15, 2025

Waking up with morning headaches - 7 possible causes

Name: Hola Health
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Written by the editorial staff writer at Hola. Medically Reviewed by Dr Nelson Lau, MBBS FRACGP, GP & Digital Health Specialist.

Waking up with morning headaches - 7 possible causes

Summary: Morning headaches can stem from a variety of sources, ranging from sleep disorders like sleep apnoea, stress, anxiety, poor sleeping posture, dehydration, or health issues like migraines and elevated blood pressure. These headaches often signal underlying health concerns that deserve attention. By understanding the potential triggers and making small lifestyle adjustments, such as improving sleep habits, drinking enough water, and managing emotional stress, individuals can reduce or even prevent these headaches and start their day feeling refreshed.

Have you ever started your morning with a nagging, pounding headache instead of peaceful vibes and sunshine? Certainly not the ideal way to begin the day, but you’re not alone. Morning headaches are surprisingly common, and no, it’s not just because you slept the wrong way or stayed up binge-watching your favourite series. There’s a whole host of reasons why your head might be pounding before you even step out of bed. From sleep disturbances to anxiety, dehydration to underlying health conditions, your body might be dropping a hint that something’s out of balance. So, let’s dive into the possible causes behind those bothersome morning headaches and find out how to show them the door once and for all.

Brief overview of how common morning headaches are.

Morning headaches are quite prevalent and can impact individuals of any age group. Research indicates that approximately 1 in 13 individuals frequently awaken with a headache. They may occur sporadically or repeatedly, often associated with disturbances in sleep, stress, incorrect posture, or existing health issues. Determining the underlying cause is essential for effective relief and to prevent future instances.

Common causes of morning headaches

Waking up with a headache can be frustrating and may indicate an issue affecting your sleep or health. Here are some common reasons behind morning headaches and what they might mean:

Inadequate sleep posture or pillow support: Utilising an inappropriate pillow or sleeping in an uncomfortable position can exert strain on neck and shoulder muscles, which may lead to morning headaches.
Teeth grinding (bruxism): Clenching or grinding your teeth during the night can create tension in the jaw and facial discomfort, which frequently results in headaches when you wake up.
Sleep apnoea or snoring: Disrupted breathing while sleeping decreases oxygen levels and may lead to morning headaches due to compromised sleep quality.
Overnight dehydration: Failing to consume enough fluids before bedtime or losing fluids through perspiration can lead to dehydration, a common trigger for headaches.
Caffeine withdrawal or excessive use: Omitting your usual morning coffee or too much caffeine the previous day can result in headaches upon waking up.
Stress, anxiety, or depression: Mental health challenges can disrupt sleep and heighten muscle tension, both of which can contribute to morning headaches.
Medication and alcohol consumption: Certain medications and alcohol can interfere with sleep patterns or induce withdrawal symptoms that result in waking up with a headache.

When should you see a doctor?

You should seek medical attention if morning headaches occur frequently, worsen, or disrupt your daily routine. Additionally, consult a healthcare professional if the headaches are intense, accompanied by other symptoms such as changes in vision, nausea, or confusion, or if you snore loudly and feel fatigued during the day; these could indicate a more serious condition that requires attention. Call 000 or attend ED if the pain is sudden and explosive, follows a head injury, is accompanied by limb weakness, double vision, fever or neck stiffness, or if you’re over 20 weeks pregnant.

How telehealth can help

Telehealth is a convenient and accessible way to manage persistent morning headaches without the need for an in-person clinic visit. Through virtual consultations, you can discuss your symptoms, sleep habits, lifestyle, and potential triggers with a qualified doctor. This option is particularly beneficial for individuals with busy lifestyles or mobility challenges. Your online doctor can advise you on whether further examinations, lifestyle modifications.

Conclusion:

Morning headaches can be frustrating, but it’s not something you have to live with. Whether it’s tension, poor sleep habits, or not drinking enough fluids, your body could be trying to get your attention. The fix? With a few smart changes, you can reduce the frequency and severity of your morning headaches.

FAQs

What causes headaches first thing in the morning?

Headaches first thing in the morning can be caused by sleep disorders like sleep apnoea, teeth grinding, poor sleep posture or pillow support, dehydration, emotional stress, medication overuse, or medical conditions such as migraines or hypertension. Dr lau added - Regular analgesic use on more than 10-15 days per month can paradoxically perpetuate headaches. Consider this if you take frequent ibuprofen, codeine or triptans. Hypertension rarely causes headaches unless readings are in the “hypertensive crisis” range (≥180/120 mmHg) or pregnancy-related disorders such as pre-eclampsia are present. Seek urgent care if this is the case.

Also read: Migraine vs headache: how do I know if my headache is a migraine?

Can sleeping position cause headaches?

Yes, sleeping positions can cause headaches. Improper sleeping positions, like using a pillow that doesn’t offer proper support or sleeping with your neck at an awkward angle, can strain neck and shoulder muscles, causing tension headaches when you wake up.

Can anxiety or depression cause morning headaches?

Yes, anxiety and depression can contribute to morning headaches. These mental health conditions can disrupt sleep, create muscle tension, and alter brain chemistry, triggering headaches, especially upon waking.

Can I talk to a doctor online about my headaches?

Yes, you can consult a doctor online regarding your headaches. Many telehealth platforms offer virtual consultations with certified medical professionals who can assess your symptoms, recommend treatments, and prescribe medications. It’s a convenient way to get professional help, especially if your headaches are persistent, severe, or disrupting your daily routine.

Do I need a referral to see a headache specialist in Australia?

In Australia, you usually need a referral from your general practitioner (GP) to see a headache specialist and qualify for a Medicare rebate. While some private clinics may see you without a referral, you’ll still need one to access Medicare benefits. It’s best to start with your GP for an accurate evaluation and appropriate referral.

Can dehydration while sleeping cause headaches?

Yes, dehydration during sleep can cause headaches. If you don’t stay properly hydrated before going to sleep, your body can lose fluids during the night, causing blood vessel constriction and triggering headaches in the morning.

Reference

National Library of Medicine - reference link

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Disclaimer

This blog is for general informational purposes only and does not indicate that Hola Health provides all treatments or preventive measures mentioned. It is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. For emergencies please immediately contact 000. Any medical topics discussed are intended to educate, not to imply availability through Hola Health.