Tension: The most common type of headache. Caused by muscle tightness in the back of the neck or scalp. Feels like a tight band around your head. Pain may also be concentrated in your forehead, temples, or the back of your head. Sinus: Caused by inflamed sinuses due to allergies, a cold, or the flu. You may feel pain over your forehead, around your nose and eyes, over your cheeks, or in your upper teeth. Pain may increase when you stoop forward. Migraine: Caused by many different triggers that vary from person to person. Pulsating pain of disabling intensity, often accompanied by nausea and vomiting. If untreated, typically lasts the whole day. Cluster: Relatively rare; unknown cause. Attacks result in up to 8 headaches a day for a 1 to 3 month period. Pain always on one side of the head and very severe. Typically accompanied by a red, watery eye on the headache side. May also be accompanied by nausea and sensitivity to light or sound.
Heat improves circulation and increases blood flow, whereas cold restricts blood flow to reduce inflammation. Cold therapy is usually best for sinus headaches and other headaches caused by inflammation, but can also ease tension headaches. However, heat is typically better for tension headaches. If you’re using a warm compress, the water should be no more than 120 °F (49 °C) for adults or 105 °F (41 °C) for children. [4] X Research source You can also use a hot water bottle or gel pack.
If you don’t like hot showers, try boiling water and leaning over the pot to inhale the steam. This can also relieve congestion, although you may find your pain temporarily worsens when you bend over.
If you use a humidifier, check the humidity of your home regularly to maintain the right humidity level. Generally, the air in your home should be between 30% and 55%. Make sure you change the water in your humidifier so it’s fresh, using bottled water if possible. Clean your humidifier at least once a week. Otherwise, it can grow mold, which can cause significant health problems.
There are generally no adverse effects to either acupuncture or acupressure, so they’re safe therapies to try and see if they work. Make sure any acupuncture practitioner you see is licensed to perform acupuncture treatment. Your primary care physician might be able to recommend someone. You can do acupressure at home to relieve headache pain. Use your right thumb and index finger to find the space between the base of your left thumb and your left index finger. Press your right thumb and index finger together on this spot for 5 minutes. Move your thumb slowly in a small circle while applying constant pressure. [8] X Research source
Make sure you tell your doctor about all other medications and supplements you’re currently taking, including the dosage and frequency. Herbal remedies may interfere with other nutritional supplements you’re taking, causing them to have different effects.
Green tea Peppermint tea Ginger tea Chamomile tea Feverfew tea
If you’re using fresh ginger root, grind 1/8 teaspoon (0. 23 g) and stir it into hot water to make a tea. Drink the tea at the first sign that a headache is coming on. Do not take ginger if you are pregnant or have a bleeding disorder. While most other people experience no side effects from taking small amounts of ginger or using it as a spice, it occasionally causes heartburn, diarrhea, or abdominal discomfort.
Because commercial feverfew products aren’t standardized and often contain other ingredients, such as melatonin, specific dosage recommendations aren’t possible. Discuss the supplement with your doctor and read the dosage instructions on the bottle carefully. Don’t take feverfew if you are allergic to chamomile, ragweed, or yarrow. If you take feverfew regularly, taper off with smaller doses before you stop taking it completely. Otherwise, you could suffer rebound headaches, as well as anxiety, fatigue, muscle stiffness, and joint pain.
To practice deep breathing, move to a quiet spot without distractions and sit or lay down in a comfortable position. Turn your mental focus to your breath. Inhale slowly and deeply through your nose, expanding your chest. Pause when your lungs are full, then exhale slowly, lowering your chest. Pause when your lungs are empty, then repeat the cycle. Do this for at least a couple of minutes. Expect a little trial and error before you find the technique that works best for you. If you’re trying a relaxation technique that you find difficult or that feels like work, it may cause you more stress. If you have high levels of anxiety, you might also consider going to a therapist to talk about what makes you anxious. Your therapist will recommend good coping strategies for you.
A regular sleep pattern can also help if you suffer from insomnia. Avoid electronics and screens, including TV, before bed or while in bed. Sleep in a cool, dark room. Ideally, the temperature in your bedroom should be between 60 and 67 °F (16 and 19 °C). If you sleep during daylight hours, use blackout curtains to keep the room dark. [15] X Research source
Even just a brisk walk can be sufficient exercise to help prevent headaches. Include activities that you enjoy so you’ll stay motivated to exercise. For example, if you like the water, you might go swimming 3 or 4 times a week. Talk to your doctor before you start any new exercise regimen, especially if you have any chronic health conditions.
If you have a history of migraine or cluster headaches, avoid drinking or smoking entirely. Talk to your doctor if you have a dependency on either of these substances. They can help you develop a plan to quit.
Refined carbohydrates, such as white bread and pasta Fried foods Sugary beverages, including sodas and energy drinks Read meat, such as veal, ham, or beef Processed meats, such as hot dogs or sausages Margarine, shortening, and lard
You can tell you’re well-hydrated if your urine is clear. If it’s not, drink more water. Caffeine and alcohol are dehydrating, so you’ll need to drink more water if you consume either of those. Staying hydrated also thins the mucus in your sinuses, which can ease the pressure of a sinus headache and help relieve congestion. [20] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
You might also write down anything you did to treat your headache and whether the treatment was effective. When the pain subsides, add the approximate time your headache stopped so you have an idea of the duration.
Tell your doctor about the headaches you’ve been having and the things you’ve tried so far to soothe your headaches. If some treatments gave you partial relief, let them know what seemed to help. They might be able to augment your home treatments with additional medical therapy to provide complete relief. Your doctor can also give you some advice on preventing headaches and identifying possible headache triggers.
Persistent headaches when you were previously headache-free, especially if you’re over 50 Headaches if you have a history of cancer or HIV/AIDS. A headache accompanied by weakness or loss of sensation in any part of your body A headache caused by a head injury A headache accompanied by a stiff neck Severe headaches accompanied by fever, nausea, or vomiting not related to some other illness
A headache you would describe as the “worst headache ever” High blood pressure A fever higher than 102 °F (39 °C) Light sensitivity, double vision, tunnel vision, or trouble seeing Impaired speech Short, rapid breathing Temporary loss of consciousness A sudden change in your mental functions, such as a flat mood, impaired judgment, memory loss, or a lack of interest in daily activities Seizures Muscle weakness or paralysis
