Got a Headache? Here’s How to Sleep Better and Improve It

A headache has a frustrating way of making everything feel more difficult, including the very thing that might help you feel restored: sleep. When your head is throbbing, your neck feels tense or light and sound seem unusually intrusive, settling down for the night can feel almost impossible.

The relationship between headaches and sleep is not always straightforward. A restful night may help you feel better, particularly when tiredness, stress or a disrupted routine has contributed to the discomfort. However, sleeping far longer than usual can sometimes make a headache worse, and changes in sleep patterns are a commonly reported migraine trigger.

The most helpful approach is usually not to “sleep it off” at any cost, but to create a calm, comfortable evening while keeping your normal routine as steady as possible. From adjusting your bedroom and pillow to staying hydrated and recognising warning signs, here is how to sleep better when you have a headache.

Sleep and headaches can influence one another in both directions. A painful headache may keep you awake, cause repeated waking or make it difficult to find a comfortable position. At the same time, too little sleep, poor-quality sleep or a sudden change in your normal schedule may leave you more vulnerable to a headache the following day.

This connection is particularly noticeable for people who experience migraine. The Migraine Trust describes the relationship between migraine and sleep as bidirectional: migraine can disrupt sleep, while sleep disruption may contribute to an attack. Both insufficient sleep and getting more sleep than normal can be problematic for some people. The Migraine Trust’s migraine and sleep guidance therefore places particular emphasis on developing a regular sleep pattern.

That does not mean every headache after a poor night is a migraine. Everyday headaches can have many possible causes, including:

• Dehydration
• Stress or anxiety
• Skipped or irregular meals
• Alcohol
• A cold or flu
• Eyestrain
• Poor posture
• Hormonal changes
• Taking painkillers too frequently

Sometimes several small factors combine. A late evening spent working on a laptop, for example, might involve prolonged screen use, a tense sitting position, forgotten water and a later bedtime. Rather than searching for one perfect explanation, it can be more useful to look at your day as a whole.

In most cases, it is reasonable to sleep when you have a familiar, mild headache and otherwise feel well. Rest may be particularly welcome if you are tired or recovering from a minor illness.

However, aim for your usual amount of sleep rather than treating a headache as a reason to stay in bed for an unusually long time. NHS headache guidance specifically advises against sleeping more than you normally would because it can make some headaches worse. It also recommends drinking water, relaxing, avoiding alcohol and not skipping meals. Read the current NHS headache guidance.

If you experience migraine, you may find that sleep helps an individual attack. Others find that pain prevents sleep or that they wake with symptoms already under way. There is no single experience shared by everyone. The more useful long-term goal is consistency: similar bedtimes, wake times and meal times from one day to the next.

When bedtime is approaching, try to make the next hour feel simple and undemanding. You do not need an elaborate wellness routine. A few gentle adjustments can reduce common sources of discomfort and give sleep the best chance of arriving naturally.

Dehydration is a common headache trigger, so have some water if you have not been drinking regularly. Sip it gradually rather than drinking a very large amount immediately before bed, which may simply lead to repeated trips to the bathroom.

If you have been exercising, travelling, drinking alcohol or spending time in warm weather, pay particular attention to hydration. The aim is to return to your normal, comfortable level of fluid intake, not to force excessive quantities of water.

Going to bed hungry may make it harder to relax, and skipping meals can contribute to headaches. If dinner was hours ago or you have eaten very little, choose a modest snack that you already know agrees with you.

Something simple, such as toast, yoghurt, porridge or a banana, may feel more appealing than a rich or heavily spiced meal. Try to avoid turning bedtime into a large second dinner, as indigestion can create a different barrier to comfortable sleep.

Bright light can feel unpleasant during some headaches and migraine attacks. Reduce overhead lighting and use a softly lit room while you prepare for bed. If possible, take a break from your phone, laptop and television.

This is helpful for two reasons. First, less screen time reduces prolonged visual focus and the temptation to continue working or scrolling. Second, a quieter, dimmer environment helps signal that the active part of the day is ending.

If you need your phone nearby, lower the brightness, activate a warmer display setting and silence non-essential notifications. Audio can be an easier alternative to reading from a screen, provided sound is comfortable for you.

Caffeine can be complicated. Some people find that a small amount forms part of their usual headache-management routine, while caffeine itself or caffeine withdrawal may trigger symptoms in others. It can also interfere with sleep when consumed late in the day.

Rather than making a dramatic change at bedtime, pay attention to your normal pattern. If you regularly drink several caffeinated drinks and suddenly have none, withdrawal may be relevant. If evening caffeine keeps you awake, adding more in the hope of easing a headache may be counterproductive. Discuss persistent patterns with a pharmacist or GP rather than repeatedly experimenting during an attack.

If you normally use an over-the-counter painkiller and it is suitable for you, follow the instructions on the packet or advice from a pharmacist. Check that you are not accidentally taking the same ingredient in more than one medicine, particularly when also using cold or flu remedies.

Frequent painkiller use can itself contribute to headaches. The NHS advises people with migraine not to take painkillers on more than two days a week without medical guidance because overuse may cause more headaches and make migraine harder to treat. NHS migraine advice explains when to speak to a GP about symptoms and treatment.

A bedroom cannot treat the underlying cause of a headache, but it can remove some of the sensory and physical obstacles that make rest difficult.

If light feels uncomfortable, close curtains or blinds and cover distracting standby lights. A soft, well-fitting sleep mask may be useful when complete darkness is difficult to achieve.

Choose a mask that feels gentle rather than tight. Anything that presses firmly across your temples, eyes or forehead may be irritating when your head is already sensitive. A contoured mask can leave extra room around the eyes, although personal comfort matters more than the material or shape on the label.

Sudden sounds are often more disruptive than a low, consistent background noise. Close the bedroom door, silence alerts and ask others in the home for a quieter evening if possible.

Earplugs may suit some sleepers, while others prefer the sound of a fan or a familiar audio track. During a headache, keep the volume low. If sound feels aggravating, silence is the better choice.

A stuffy or overheated bedroom can make it harder to settle. Air the room before bed, use breathable bedding and adjust your layers so that you are neither shivering nor overheating.

Cooling accessories can feel soothing to some people, but there is no need to make the bed uncomfortably cold. Aim for a fresh, stable temperature that allows your body to relax.

A scented candle, diffuser or pillow spray may usually be part of your bedtime ritual, but fragrance can feel overwhelming during certain headaches or migraine attacks. If smells seem unusually intense, put fragranced products away and introduce some fresh air.

The same principle applies to lavender-filled eye pillows. They can be a pleasant relaxation aid when you enjoy the scent, but they are not suitable for every headache. Choose an unscented option whenever fragrance is one of your triggers.

Neck and shoulder tension can accompany a headache, especially after a day spent driving, looking down at a phone or working at a desk. Your pillow should support your head without pushing it sharply forwards or allowing it to fall too far backwards.

Look for a pillow height that supports the natural curve of your neck while keeping your face directed towards the ceiling. A pillow that is too high may bring your chin towards your chest and create more tension.

You can also place a small pillow beneath your knees if that makes your lower back feel more comfortable. The overall aim is a neutral, relaxed position rather than a rigidly “perfect” posture.

The pillow should fill the space between your shoulder and head so that your neck does not angle noticeably towards the mattress. Broader shoulders may require a higher pillow, while a softer mattress can reduce the amount of height needed because the shoulder sinks further into the bed.

Try not to curl your chin tightly towards your chest. Let your shoulders drop away from your ears and check that your jaw is not clenched.

Front sleeping requires the head to remain turned for long periods and can place strain on the neck. If this position seems connected to morning headaches or stiffness, experiment with side or back sleeping.

Changing a long-established sleep position can take time. A body pillow beside you may make side sleeping feel more natural, but do not force a position that leaves you awake and frustrated.

A headache is not the moment for a strenuous workout, but a few minutes of gentle unwinding may help if stress or muscular tension is part of the picture.

Sit or lie somewhere supported and allow your shoulders to soften. Slowly unclench your jaw, relax your tongue and let your hands rest loosely. Take an easy breath in, followed by a slightly longer breath out. Continue for a minute or two without trying to take unusually deep breaths.

You might also try:

• Gently rolling your shoulders backwards
• Applying a cool or warm compress, depending on what feels best
• Supporting your forearms so your shoulders can relax
• Listening to a quiet meditation or familiar story
• Writing down tomorrow’s tasks so you can leave them until morning

Avoid forceful neck stretches, vigorous massage or anything that increases the pain. Comfort should be the guide.

When you feel unwell, it is tempting to go to bed several hours early, sleep late the following morning or spend most of the next day napping. For some people, that significant change in routine can perpetuate the problem.

A more balanced approach is to:

• Begin winding down a little earlier if needed
• Go to bed close to your normal time
• Wake at approximately your usual time
• Avoid a long late-afternoon nap
• Return to normal meals and hydration the following day

The Migraine Trust notes that migraine brains may be particularly sensitive to changes in routine, including sleeping substantially more or less than usual. Regularity can therefore be more helpful than chasing an ideal number of hours on any single night.

Daylight the following morning also matters. Open the curtains and, if you feel well enough, spend a little time outside. Natural morning light supports the body clock and can make it easier to feel sleepy at the appropriate time the next evening.

When a headache arrives at bedtime, the kindest response is often a simple one: drink some water, eat if you have missed a meal, reduce stimulation and make yourself physically comfortable. Keep the room dark, quiet and fresh, support your neck and stay reasonably close to your usual sleep schedule.

Good sleep may help you feel restored, but it is not a substitute for medical advice and more sleep is not always better. Pay attention to patterns, avoid dramatic routine changes and seek help when a headache is unfamiliar, severe or accompanied by other symptoms.

The goal is not to perform a perfect bedtime ritual. It is to make the night feel a little gentler while giving both your sleep and your headache the thoughtful attention they need.