Waking Up With Migraines? Follow These Steps on How to Stop It!

If you're looking for a way to keep yourself energized and ready for the day ahead, then sleeping is one of the most important things you'll need to take account for. The proper amount and quality of sleep don't only give you the energy for work or school, but it also elevates your mood and metabolism. But there are certain times when people suffer from waking up with migraines. These headaches end up leaving you cranky and in pain throughout the whole morning, doing the exact opposite of what sleep is supposed to do for you.

Wondering why you started waking up with migraines? Read on as we show you why it happens and how you can stop it!


Why You Wake Up With Migraines?

Migraines are severe and painful headaches. But what makes it different from a usual headache would be the other symptoms that follow with it. Some people end up feeling nauseated and with increased sensitivity to light and sound. These migraines can last for hours to days! 

You may sleep soundly, but you can also end up waking up with migraines, ruining your morning and the hours ahead. Don't worry, as you aren't alone! Specific reasons and triggers affect your sleep, such as:

Sleeping Disorder

You may not know it, but you might be suffering from a sleeping disorder that causes you to wake up groggy or with headaches. Sleep disorders that affect your sleeping pattern making you lack or go over your sleep can be a trigger for migraines.

Snoring, or sleep apnea can also be a factor.


You're probably familiar with the hangover feeling. Headaches, nausea, and all the other uncomfortable effects too much alcohol can do to you. Having a glass of wine (or two!) before bed can also be a trigger for headaches and migraines, even if you didn't go over your alcohol limits.

Wrong Bedding

The wrong pillow or sleeping position can affect your head as well. If you sleep in one bad position throughout the night, your neck and head is strained, which makes your head hurt without you feeling it until you're conscious in the morning.

A cold room can also affect your sleep and head tension, which triggers a migraine.


Your bedding might contain things your allergic to or accumulate germs and bacteria you inhale. The dust you take in ends up with you suffering from allergies, with migraines being one of the symptoms. 

Lack of or Too Much Sleep

The amount of sleep is why most people wake up with headaches. Whether you don't have enough or have too much sleep, you end up feeling groggy and with headaches. Stress or over thinking, as well as other illnesses, can also affect the amount of sleep you have.


If you are a woman, it may be your hormones keeping you up or leaving you with a massive headache in the morning. It can be a huge factor, especially if you're going through puberty, pregnancy, or your menstrual period. 


Like how your room's temperature can affect your sleep and headaches, so can the weather outside. Stormy or sunny weather can trigger your allergies or headaches, putting you in an uncomfortable position once you wake up.

Something You Might Need: Waking Up Heart Racing

How to Stop Waking Up With Migraines?

There are different solutions to stop waking up with migraines, depending on what causes your broken sleeping patterns or quality.

Here are the steps you can follow to remedy the painful headaches in the morning:

1. Identify the Cause

Do you often wake up snoring or feeling like you lack sleep? Refer to the causes I mentioned above. Once you know what may cause your migraines, follow the steps below.

2. Change Your Room's Vibe

Your bed should only be for sleeping and nothing else! If you find yourself tossing and turning all night, it might be due to over thinking or using your bed as a workplace. Turn off all your gadgets, dim the lights, and focus on sleeping rather than work-related things as you lie down. 

waking up with migraines

Meditation before your bedtime can also improve your quality of sleep. You can also try yoga or massage therapy that focuses on stopping migraines.

3. Lessen the Food and Alcohol

Another reason why you might be waking up with migraines would be your alcohol consumption. It's best not to drink before sleeping, and if possible, lessen the caffeine as well. If you take painkillers or sleeping pills, reduce the dosage.

Sleeping on a full stomach can also affect your sleep. Don't eat too much before you go to bed. Or, opt to eat three to four hours before sleeping. It helps your body digest better, leaving you sleeping soundly without chances of waking up to an upset stomach.

4. Take Your Bedding Into Account

Like mentioned, allergens can either keep you up at night or give you headaches when you wake up. Clean your sheets regularly, and if possible, replace your mattress and beddings at least once a year.

5. Change Your Sleeping Position

Try to sleep by your side, making sure that your head is upright and comfortable. Do not put too much pressure on your head before sleeping, and keep it slightly elevated to avoid neck strain. 

6. Lessen Stress

While reducing stress is easier said than done, but your sleep and migraines can improve once you find a way to identify your stressors and get past through them.

Identify what stresses you out, and limit the stressors as much as possible. If you can't, try to keep them away during the times you sleep, at least. Manage your stressors and conflict better, using coping mechanisms such as meditation or getting support.

waking up with migraines

If work or certain people are stressors, then it may be time to give it up for a while, seeing if your sleep improves. Make sure that sleep and rest are your top priority since you cannot live properly without it!

Some stress defense systems include laughing with loved ones, breathing exercises, or even going out for a walk. Accept the problems you can't control as well, thinking happily and positively instead.

7. Stay Hydrated

Headaches are a symptom of mild dehydration. Yes, you can be dehydrated while you sleep because of breathing out moisture while sleeping! Drink water throughout the day and before you sleep. But use the bathroom before going to bed to avoid waking up in the middle of the night needing to pee!

8. Eat Wisely

Not only will eating wisely help your weight and looks, but it can also affect your sleep as well. Certain types of food can help with sleep, such as dairy and nuts. Bulk up on healthier food, avoiding those high in caffeine or sugar, since this spikes up your energy for a short while and will leave you crashing badly right after.

9. Exercise

Exercise can improve the quality of your sleep, but only if you do it right. I recommend that you exercise in the morning to energize yourself for the morning ahead. Exercising after waking up helps keep you going, but will contribute to slowing you down before bedtime, ensuring quality sleep and fewer headaches.

waking up with migraines

Exercise can improve the quality of your sleep, but only if you do it right. I recommend that you exercise in the morning to energize yourself for the morning ahead. Exercising after waking up helps keep you going, but will contribute to slowing you down before bedtime, ensuring quality sleep and fewer headaches.

If you plan on exercising outside, watch out for outdoor exposure, especially for those who think that weather may be a trigger for their migraines. If the weather conditions are extreme, exercise in your home or at the gym.

10. Humidity

Dry air can affect your breathing and the way you sleep, leaving you with a headache in the morning. Invest in a humidifier to keep your room away from dry air.

11. Consult Your Doctor

If any of these remedies do not help, or you still wake up with slight headaches in the morning, then it's time to ask a doctor. A medical professional will be able to diagnose the problem, prescribing medicine or other remedies that will help lessen the migraines in the morning. 

12. Observe

These solutions to waking up with migraines can take up to a few days or weeks for it to take effect. After you try these methods, watch how you sleep and wake up for a few days. Remember to be patient!

In Conclusion

If you are sleeping better and without migraines, then continue and enjoy the migraine-less sleep!

Waking up with migraines is no joke. Unfortunately, a lot of people suffer it every day! But the good thing about it is that there are solutions you can easily follow.

waking up with migraines

Hopefully, this article on how to stop waking up with migraines helped you become more knowledgeable with what you need to do to prevent the headaches from happening after sleeping. So what are you waiting for? Try these methods and stop waking up with migraines now!

If you found the article informative or want to share your thoughts on waking up with migraines, then comment down below. We'd love to hear what you have to think.

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