Last updated: October 2026
Waking up with a headache is usually down to your sleep or the night before: too little or too much sleep, dehydration, alcohol, missing your usual caffeine, teeth grinding or an awkward pillow. If it happens most mornings, it can point to sleep apnoea, migraine, painkiller overuse, stress or low mood, so see a GP.
Below: the common causes and the clues that separate them, what to do this morning, how to stop it happening, and when a morning headache needs a GP or 999.
Is it an emergency? Call 999 or go to A&E if your headache started suddenly and is extremely painful, or comes with weakness or numbness, confusion, trouble speaking, loss of vision, a seizure, a recent head injury, or a very high temperature with a stiff neck. See the full NHS list.
Why do I wake up with a headache?
You’re far from alone. In a survey of 18,980 people in the UK and four other European countries, 7.6% had regular morning headaches: about 1 in 13. They were a little more common in women and in people aged 45 to 64, and most strongly linked to anxiety and depression, insomnia and body clock problems.
A 2024 diary study of 477 people found a morning headache was more likely after a night of poorer sleep. So a morning headache is often a sign that your sleep, your evening or your stress levels need attention. The NHS is reassuring that most headaches go away on their own and are not a sign of something more serious.
Causes and clues at a glance
| Possible cause | Clues | Read more |
|---|---|---|
| Too little or broken sleep | Late night, restless night, tired and foggy too | Sleep deprivation |
| Sleeping in or a long nap | Weekend lie-ins, waking from a long afternoon sleep | Waking up tired |
| Dehydration | Thirst, dry mouth, dark yellow pee, light-headed | Drink water |
| Alcohol | After drinking the night before | Hangover cure |
| Caffeine withdrawal | Regular coffee or tea drinker, eases after your first cup, worse on days you skip it | Coffee crash |
| Teeth grinding | Aching jaw, worn teeth, earache, partner hears grinding | Teeth grinding |
| Sleep apnoea | Loud snoring, gasping or pauses in breathing, very tired in the day | Sleep apnoea |
| Painkiller overuse | Taking headache tablets on most days for months | See a GP |
| Tension headache | Pressing or tight band on both sides of the head, neck or face | Tension headaches |
| Migraine | Throbbing, often 1 side, feeling sick, light and sound bother you | Magnesium and migraine |
| Sinusitis | Pain around cheeks, eyes or forehead, blocked nose, after a cold | See a pharmacist |
| Stress, anxiety or low mood | Worry, early waking, poor sleep, flat mood | Morning anxiety |
| Carbon monoxide | Headache, dizziness or sickness that eases when you go outside, others at home affected | Call NHS 111 |
Sleep causes
Too little sleep, or too much
Short or broken nights are a common trigger: the NHS lists sleep problems as a cause of tension headaches. A lie-in can backfire too. The NHS advises not sleeping more than you usually would when you have a headache, as it can make it worse, which is one reason Saturday mornings and long naps can end in a sore head. If you’re lying awake at 3am, see insomnia and anxiety at night.
Sleep apnoea
The NHS lists “a headache when you wake up” as a symptom of obstructive sleep apnoea, alongside loud snoring, gasping or choking noises, breathing that stops and starts, and feeling very tired in the day. A 2024 review of 23 studies found about a third of people with sleep apnoea had morning headaches, though plenty of people with morning headaches don’t have it. If someone has noticed you snore loudly or stop breathing, read sleep apnoea: symptoms and tests and how to stop snoring, and see a GP.
Teeth grinding (bruxism)
Grinding or clenching at night can cause a painful jaw, headaches, earache and worn teeth. The NHS says stress and anxiety are the most common cause, and a dentist may recommend a mouth guard to wear at night. See how to stop grinding your teeth.
Your pillow and sleeping position
Waking with a stiff neck and pain at the back of your head? The NHS lists bad posture as a common headache cause and suggests a low, firm pillow and heat or cold packs if you have neck pain with headaches. See the best sleeping position.
Drink, caffeine and painkillers
Dehydration and alcohol
A full night is a long stretch without a drink. The NHS lists headache, thirst, a dry mouth and dark yellow pee as signs of dehydration. Drinking too much alcohol is also a common headache cause, and the NHS lists alcohol as a common cause of poor sleep, so a big night can bring a double hit. See what actually works for a hangover.
Caffeine withdrawal
If you drink coffee or tea every day, the overnight gap can trigger a withdrawal headache. A review of 66 studies found headache was the most common caffeine withdrawal symptom, affecting about half of people in experiments, usually starting 12 to 24 hours after the last dose. Stopping doses as low as 100mg a day was enough. A headache that lifts after your first cup is a strong clue. See the coffee crash for how to cut down gently.
Taking painkillers too often
Taking painkillers for headaches too often can cause more headaches, known as medication overuse or rebound headaches. NICE tells doctors to look for it in people taking paracetamol, aspirin or ibuprofen on 15 or more days a month, or triptans, opioids such as codeine, or combination painkillers on 10 or more days a month, for 3 months or longer. Treatment means stopping the overused painkillers, usually for at least a month, and headaches often get worse before they improve. Do this with your GP’s help.
Headaches that often start in the morning
Migraine
A systematic review found most studies reported the morning, between 6am and midday, as the peak time for migraine attacks to start. The NHS describes a throbbing headache, often on 1 side, with feeling or being sick and sensitivity to light and sound, sometimes after warning signs such as zigzag lines. A GP can talk you through treatments. For related reading, see magnesium for migraines and what the research says about CBD and migraine.
Tension headache
Very common. The NHS describes pain on both sides of the head, face or neck, and a feeling of pressure or tightness around your head. Stress, sleep problems and caffeine are common causes. See tension headaches: causes and relief.
Sinusitis
Pain and tenderness around the cheeks, eyes or forehead, with a blocked or runny nose, often after a cold. The NHS says it usually clears up on its own within 4 weeks, and a pharmacist can help.
Other causes worth ruling out
- Anxiety and low mood. In the large survey, morning headaches were far more common in people with both anxiety and depression (28.5% vs 5.5%). If you also wake with dread or a racing mind, read about morning anxiety.
- High blood pressure. The NHS says it does not usually cause symptoms, and only rarely causes headaches. Many pharmacies offer free checks for people aged 40 and over.
- Carbon monoxide. A headache, dizziness or sickness that eases when you go out, or that others at home share, can come from a faulty boiler, fire or heater. Stop using the appliance, go outside and call NHS 111. If you think a gas appliance is leaking, call the National Gas Helpline on 0800 111 999.
What to do
This morning
- Drink a big glass of water and eat breakfast. The NHS advises not skipping meals.
- Have your usual coffee or tea if you suspect caffeine withdrawal, and cut down slowly later.
- Take paracetamol or ibuprofen if needed, following the pack. A pharmacist can advise which suits you.
- Get up rather than going back to sleep, and ease neck or jaw tension with a warm shower or heat pack.
To stop it happening
- Keep a regular wake-up time, weekends included, and aim for the 7 to 9 hours most adults need. See sleep hygiene habits that work.
- Stop alcohol, tea and coffee at least 6 hours before bed, as the NHS advises.
- Drink regularly through the day and keep water by the bed.
- Wind down for an hour before bed, especially if you clench your jaw, and see a dentist if you grind.
- Count your painkiller days. If it’s more than about 10 a month, talk to your GP.
- Keep a headache diary: sleep, drinks, caffeine, painkillers, stress and how bad each headache was. NICE suggests at least 8 weeks if you’re being assessed.
If you’d like a caffeine-free drink as part of a calmer evening routine, our Magnesium Glycinate Sleep Complex is one option. Magnesium contributes to the reduction of tiredness and fatigue and to normal psychological function. It isn’t a treatment for headaches or migraine.
Why do I wake up with a headache every day?
Waking up with a headache every day, or most days, is different from the odd bad morning. The usual suspects are painkiller overuse, sleep apnoea, teeth grinding, daily caffeine withdrawal, migraine or tension headache, and ongoing stress, anxiety or depression. The NHS advises seeing a GP if you regularly get headaches: take your diary, a list of every medicine you take, and ideally someone who has watched you sleep.
Worried it could be a brain tumour? The NHS says most headaches are not serious, but to see a GP if a headache feels different from the type you usually get, or your headaches are getting worse.
When to see a GP
See a GP if self-care isn’t helping or the headache is getting worse, if you regularly get headaches, if you snore loudly or stop breathing in your sleep, or if you take painkillers for headaches on more than 10 days a month.
The NHS says to ask for an urgent GP appointment or call 111 if you have a headache with vision or eye problems, one triggered or made worse by coughing, sneezing, bending down or exercise, a headache with vomiting, or a headache with jaw pain when eating or a sore, tender scalp.
Children: the NHS advises an urgent GP appointment or 111 if a child under 12 has a headache when they wake up in the morning, one that wakes them at night, or one that keeps getting worse.
Pregnancy: a severe headache, especially with blurred vision, flashing lights or sudden swelling of the face, hands or feet, can be a sign of pre-eclampsia. Call your maternity unit, GP or 111 straight away.
Urgent signs: call 999 or go to A&E
The NHS says to call 999 or go to A&E if you or a child has a headache and:
- has had a seizure (fit)
- has numbness or weakness in the body or face
- it started suddenly and is extremely painful
- has had a head injury within the last 3 months, for example from a fall or accident
- is finding it difficult to speak, balance, walk or remember things
- is drowsy or confused
- has loss of vision
- has a rash that does not fade when a glass is rolled over it
- has a very high temperature, a stiff neck, or bright lights are bothering them
Do not drive yourself to A&E. Ask someone to drive you or call 999 for an ambulance, and bring any medicines you take.
FAQs
Why do I wake up with a headache every morning?
Common reasons are poor sleep, caffeine withdrawal, dehydration, alcohol, teeth grinding, sleep apnoea and taking painkillers too often. Stress, anxiety and low mood are also linked. If it happens most mornings, keep a headache diary and see a GP.
Is it normal to wake up with a headache?
An occasional morning headache is common and usually not serious. Around 1 in 13 adults get them regularly. It isn’t something to just put up with, though, so see a GP if it keeps happening.
Can sleeping too much give you a headache?
Yes. The NHS advises not sleeping more than you usually would when you have a headache, as it can make it worse. A lie-in that also delays your usual coffee is a common weekend trigger.
Can sleep apnoea cause morning headaches?
Yes. The NHS lists a headache when you wake up as a symptom of sleep apnoea, along with loud snoring, gasping and daytime tiredness. About a third of people with sleep apnoea get morning headaches. See a GP if this sounds like you.
Can dehydration cause a headache in the morning?
Yes. Headache is a common sign of dehydration, along with thirst, a dry mouth and dark yellow pee. Drinking regularly through the day and keeping water by the bed can help.
When is a morning headache serious?
Call 999 or go to A&E if it started suddenly and is extremely painful, or comes with weakness, confusion, trouble speaking, vision loss, a seizure, a recent head injury, or a high temperature with a stiff neck. See a GP if headaches are new, different or getting worse.
Sources
- NHS. Headaches.
- NHS. Tension headaches.
- NHS. Migraine.
- NHS. Obstructive sleep apnoea.
- NHS. Teeth grinding (bruxism).
- NHS. Dehydration.
- NHS. Sinusitis.
- NHS. High blood pressure, Carbon monoxide poisoning and Insomnia.
- NHS. Headaches in pregnancy and Brain tumours.
- NICE. Headaches in over 12s: diagnosis and management (CG150).
- Ohayon MM. Prevalence and risk factors of morning headaches in the general population. Arch Intern Med, 2004.
- Juliano LM, Griffiths RR. A critical review of caffeine withdrawal. Psychopharmacology, 2004.
- Poulsen AH et al. The chronobiology of migraine: a systematic review. J Headache Pain, 2021.
- Błaszczyk B et al. Prevalence of headaches and their relationship with obstructive sleep apnea. Sleep Med Rev, 2024.
- Lateef TM et al. Diary-rated sleep, mood, energy and stress and incident headache. Neurology, 2024.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex.
