1. Get Enough Shut-Eye
Not getting enough sleep can lead to headaches. Most adults need between 7 and 9 hours of sleep a night. Even missing a night or two of good sleep can trigger a headache. Develop good sleep habits by going to bed at the same time and waking up at the same time each day. Avoid caffeine several hours before bed. Avoid working the overnight shift if possible. Staying up all night and sleeping in the day can throw off your natural sleep rhythm and make it difficult to get adequate rest.
2. Loosen Up
Stress is a part of life for most people at one time or another. Too much stress can lead to tension headaches. When your body feels stress, you may subconsciously tighten the muscles of your head and neck, which can contribute to a tension headache. Relax your muscles by stretching and keeping your neck loose. Learn ways to relieve stress such as doing deep-breathing exercises. Consider starting an exercise program, which can help release tension.
3. Steer Clear of Allergy Headaches
It's common for allergy suffers to develop sinus headaches from being congested. The sinuses become swollen, which causes the pain. Avoid this type of headache by keeping your allergies in check. Take allergy medications as suggested by your doctor. Avoid allergens such as pollen and dust as much as possible. Recognize early signs of allergy problems, such as sneezing and watery eyes. Take allergy medications before symptoms turn into a sinus headache.
4. Watch Out for Headache Triggers
Certain foods tend to trigger headaches. Foods that may cause headaches in some people include chocolate, caffeinated beverages, alcohol and hard cheeses. Some people are sensitive to food that contains MSG, which is a flavor enhancer. Taking over-the-counter pain medications can lead to rebound headaches. Too many pain relievers prevent your body from fighting the pain naturally. Dehydration can also cause headaches. Drink plenty of water throughout the day, especially when exercising.
5. Give Your Eyes a Break
Headaches that tend to develop while reading, watching television or working at the computer for a long time may be due to eye strain. Poor lighting or problems with vision can cause eye strain. Reduce eye strain by taking breaks often when reading. Close your eyes for a minute or two to allow your eye muscles to relax. If headaches continue, consider seeing an eye doctor for a vision test. You may need glasses.
