Improper Support. If your pillow offers improper support you might wake up with a tension headache. A pillow that does not hold your head and neck in a neutral alignment with your spine can lead to neck pain and headaches.
If the pillow is too big or too small, or if your neck isn't supported as you sleep, headaches may be the result. You want the pillow to fit the contours of your head, neck, and upper shoulders and back to relieve the tension and pressure that cause headaches.
A number of sleep or health disorders, as well as personal habits, can trigger a headache when you wake up. Sleep apnea, migraine, and lack of sleep are common culprits. However, teeth grinding, alcohol use, and certain medications can also cause you to wake up with a headache.
Sometimes, morning headaches are caused by strained neck muscles. If your pillow or mattress isn't supporting your neck in the right way, your unhealthy sleep posture can make your head throb. The best mattress and pillow should support your head and neck in a neutral position – similar to when you're standing.
Tips on avoiding morning headaches
Go to sleep at roughly the same time each night and aim for around 7-9 hours of good quality sleep. Avoid napping for long periods during the day, particularly when those naps extend from the daytime to the twilight hours.
Morning headaches are common, and most of the time, there's no reason for concern. However, if you find yourself frequently waking up with headaches, it's important to pay attention to the type of pain you feel and if you're experiencing any accompanying neurological symptoms.
Stress is a common trigger of chronic headaches. Try stress-reduction techniques, like yoga, tai chi, or meditation. Cut back on caffeine. Some headache medications include caffeine because they can help to reduce headache pain.
Combats Headaches
You might have experienced waking up with a headache or feeling light-headed. Your pillow might be to blame. Try sleeping without a pillow and see if you feel better the next day. Sleeping with soft pillows reduces blood flow to the head, cutting off part of the usual oxygen supply to the head.
Sleep on your back or side, not on your front
If you suffer from headaches, make sure you sleep on your back or side, which is ideal for spine alignment. Also, curling up in a ball in the fetal position may feel instinctive, but it pulls your shoulders forward, which can create a lot of stress in your neck.
Abandoning your pillow and aligned sleep posture can cause or worsen neck pain. Especially if you're a back or side sleeper, the lack of a pillow can cause your neck to overextend or crane. This can cause anything from aches to tension headaches.
Your pillow
A pillow that doesn't support your head and neck properly can create tension in your neck muscles, and cause neck pain. Feather or memory-foam pillows may allow your head to be “cradled” at night, allowing for a neutral spine and neck.
These chemicals can give off a bad smell when the pillow is new. This is called off-gassing. Some people may be extra-sensitive to the odor. It may cause a hard time breathing, headaches, nausea, eye and throat irritation, or asthma.
"The main indoor allergens that may trigger a headache are dust and mold," says Mays. If you are allergic to either one, an allergy-free home may be the ticket to a headache-free home. Follow dust and mold tips such as: Reduce humidity with a home dehumidifier.
They are often described as dull, "pressure-type" headaches, though some patients also experience sharp or "stabbing" pain. They can be localized to a specific area or generalized. They can be made worse with coughing, sneezing or straining.
See a GP if: your headache keeps coming back. painkillers do not help and your headache gets worse. you have a bad throbbing pain at the front or side of your head – it could be a migraine or, more rarely, a cluster headache.
See your doctor if your headaches are frequent, you've had a headache for more than a few days, or your headaches are causing you stress or worry. Rarely, a headache might be a sign of a serious medical condition.
Anxiety, stress, and mood disorders can trigger headaches that linger for more than a day. Specifically, those with panic disorder or generalized anxiety disorder tend to experience prolonged headaches more often than those without.
Sometimes tension-type headaches may be a sign of an underlying disorder such as thyroid disease or an underlying tumor or a primary headache disorder, such as chronic migraine or new daily persistent headache. Anyone over age 50 with a new onset headache should see their doctor for an evaluation .
Early morning headaches may be the result of strained muscles in your neck. You may need to evaluate your sleep position and the pillows you use to ease this form of early morning headache. Pillows are supposed to help you maintain a sleeping position that properly supports your neck and spine.
It's generally recommended to use a pillow if you sleep on your back or side. However, what's most important is that you feel comfortable and pain-free in bed. If you have neck or back pain, or if you have spine condition like scoliosis, sleeping without a pillow may be unsafe.
Sleeping without a pillow can help some people who sleep on their stomach, but it is not a good idea for everyone. People who sleep on their side or back will usually find that sleeping without a pillow puts pressure on their neck. By doing this, it can ruin a person's quality of sleep and lead to neck and back pain.
A good rule of thumb is that your pillow should always keep your neck parallel to your mattress, no matter what position you're in. Your neck shouldn't be bent forward or to one side, which is why experts don't recommend sleeping on your stomach.
According to sleep experts, you should sleep with only one pillow under your head, however, preference and sleeping position often take the lead when it comes to considerations for the ideal number of pillows. Read on to learn why we recommend sleeping with a high-quality single pillow.