How to Get Rid of a Headache
Lindsay Knake
| 3 min read
Lindsay Knake is a brand journalist for Blue Cross B...
Key Takeaways
- Over‑the-counter pain relievers can ease occasional tension headaches, but using them too often may lead to rebound headaches.
- Staying hydrated, eating a light snack and taking about 100 to 150 mg of caffeine can help relieve a headache, while cold packs help migraines and warm compresses soothe tension‑type pain.
- Identifying personal triggers—such as dehydration, lack of sleep, certain foods or alcohol—and avoiding them, plus consulting a primary care provider for persistent or worsening pain, are key to long‑term management.
Headaches are a common source of discomfort and pain. There are many types of headaches and migraines; about 40% of people experience tension headaches, according to the Cleveland Clinic.
Headaches cause pain or pressure in your head that can feel constant, throbbing, sharp or dull. Sometimes the pain is in a specific spot, like behind one eye, or throughout your head. Although most headaches aren’t serious, getting rid of them can be a task. Let’s look at ways to manage them.
How to get rid of a headache
Over-the-counter pain relievers
Occasional tension headaches usually respond well to over-the-counter pain relievers. But be aware that using these medications too often can lead to long-term daily headaches, or medication overuse headaches.
For frequent or severe headaches, your primary care provider (PCP) may recommend prescription headache medications. Triptans and other types of drugs can stop a migraine attack. You take them at the first signs of an oncoming migraine.
Caffeine
Some common over-the-counter headache or migraine medications contain caffeine. Drinking a cup of coffee or tea may also help relieve the pain. But too much caffeine can also cause headaches; try to stick to about 100 to 150 milligrams of caffeine for a headache.
Some people, however, may find caffeine is a trigger for headaches.
Drink water
One of the most common triggers for a headache is dehydration. Being adequately hydrated improves circulation, provides cushioning for your brain and supports internal chemical balances, which aid in recovering from and preventing a headache.
Eat a snack
Hunger and low blood sugar levels can lead to headaches, so a light snack may provide some relief. Avoid greasy foods and instead try something gentle on your stomach such as whole grain toast with peanut butter and fruit.
Apply cold or heat
Using an ice pack is a common aid for migraines and severe headaches. Applying cold for 15 to 20 minutes at a time may provide some relief or numbness.
But for tension headaches, try a warm compress or heating pad on tight muscles in your neck, shoulders and pack.
Relaxation
The pain from a headache can cause you to contract your muscles. Doing some deep breathing or a muscle relaxation technique may help you relax. Additionally, massages may help for tension headaches. Gentle stretching may also provide some relief.
Take a break from screens
Staring at a phone or laptop screen or TV can trigger or worsen headaches. Give yourself a break from the eye strain.
Rest
Lying down in a dark, quiet room can help, particularly if you combine rest with other treatments, including taking a pain reliever, applying ice or heat depending on the type of headache and deep breathing or relaxation.
Avoid triggers
Another important part of managing headaches is prevention. While headaches can run in families, they have many different triggers.
- Certain types of food, especially alcohol and processed meats that contain nitrates
- Caffeine
- Hunger
- Dehydration
- Lack of sleep
- Exertion from hard work or physical activity
- Allergens
- Sinus infections
While most headaches aren’t serious, seek medical treatment or talk to your PCP if you have frequent headaches, new and severe headaches and headaches that don’t go away with over-the-counter pain relievers.
Image: Getty Images
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