How to Relieve & Prevent Headaches & Migraines Fast

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The best natural and medically-approved treatments to soothe and stop headache pain
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Is there anything worse than a headache? Whether you have a minor throb or a debilitating migraine, they can be a mood buster. But what if we told you there were plenty of ways to help the pain fade away? In this article, we’ll teach you everything you need to know about getting rid of a headache, from at-home care to over-the-counter medications. With help from us and a team of certified doctors, acupuncturists, and aromatherapists, you’ll be able to soothe your head and prevent future headaches from coming on.

Best Ways to Stop a Headache Fast

  1. Hold an ice pack against your forehead to relieve pain.
  2. Apply a warm compress or take a warm shower.
  3. Drink a large glass of water or have a small caffeinated drink.
  4. Dim the lights and avoid bright screens.
  5. Get some rest and sleep the headache off.
  6. Take over-the-counter pain relievers
  7. Try diffusing lavender essential oil.
1

Know the type of headache you’re experiencing.

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  1. Knowing what type of headache(s) you’re experiencing makes it easier to choose the best treatment and avoid triggers. Refer to the list below to help determine what type of headache you may have: [1]
    • Tension headaches: These are the most common, occurring less than 15 days a month. Often triggered by stress, eye strain, or insomnia, they can cause head pain that lasts around 30 minutes. [2] They also tend to cause pain “at the base of the skull,” says board-certified neurologist Eric Baron, DO. [3]
    • Migraines: These can last from hours to days. They usually cause throbbing pain and sensitivity to light and sound. If you’re having a headache that lasts anywhere between 4 to 72 hours, that’s a migraine.
    • Sinus headaches: These are a common symptom of sinus infections, colds, and seasonal allergies and cause pressure and pain around the nose, eyes, and forehead. [4]
    • Rebound headaches: These are caused by the frequent use of pain relievers or anti-migraine drugs.
    • Cluster headaches: These are rare and tend to occur in cycles. They’re classifiable by intense pain around one eye or side of the head.

    Meet the wikiHow Experts

    Eric Baron, DO , is a board-certified neurologist and a UCNS (United Council for Neurologic Subspecialties) Diplomat board-certified in Headache Medicine at the Cleveland Clinic Neurological Institute.

    Erica Docimo, L.Ac., Dipl. O.M. , is a licensed acupuncturist, herbalist, and a California and National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM).

    Joel Warsh, MD is a board-certified pediatrician who specializes in holistic and integrative medicine as the owner and founder of Integrative Pediatrics and Medicine in Los Angeles, CA.

    Karina Menali, L.Ac., DACM, Dipl. OM , is a licensed acupuncturist, a Diplomate of Oriental Medicine, and a faculty member at Yo San University of Traditional Chinese Medicine. She specializes in holistic health, Chinese herbal medicine, and functional medicine.

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2

Drink a large glass of water.

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  1. Studies have found that headache symptoms can be caused or exacerbated by dehydration. [5] So, try to drink a large cup of water when you have a headache, advises Dr. Baron. [6] Also, you can aim to drink at least 6 cups (1.4 liters) of water a day to prevent them from coming on. [7]
    • Carry a filled reusable water bottle with you wherever you go so you’re reminded to drink more water .
    • Try to drink room temperature water if you’re prone to migraines, as extremely cold or iced water could trigger symptoms. [8]
3

Place an ice pack on your eyes or head.

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  1. A cold compress can help ease headache and migraine discomfort. When you stub your toe or take a nasty fall, you hold an ice pack to your bruise, right? Well, you can treat a headache similarly by “applying a cold pack to the temples and forehead to ease the pain,” explains Dr. Baron. [9] An ice pack or cold cloth can decrease inflammation and constrict your blood vessels, easing the constant throbbing of a headache. [10]
    • Use the cold compress for around 25 minutes, then take a break and see how you feel. [11]
    • Try using a cooling eye mask to block out light and soothe pressure.
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4

Take a warm bath or shower.

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  1. Relaxing the muscles around your head and neck may help ease tension headache symptoms, while warm, moist air can reduce sinus pressure. [12] Draw a warm bubble bath or step into a hot shower when your head hurts to find fast relief. [13]
5

Dim the lights and turn off screens.

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  1. “Getting to a darker and quieter environment can be helpful,” says Dr. Baron. [15] So, when your head starts pounding, step away from any screens, shut the blinds, turn off the lights, and rest. Bright lights can trigger migraines and worsen headache symptoms, so sitting in the dark can bring a bit of relief. [16]
    • Board-certified pediatrician Joel Warsh, MD, affirms this advice, saying that “lying down or taking a nap can really help.” [17]
    • If turning off or dimming the lights isn’t an option, close your eyes or place your head under a blanket or pillow to make your own dark, quiet space.
    • Try using an eye mask to keep things nice and dark no matter what.
    • “Make sure to also get good sleep” as a preventative measure, adds Dr. Warsh. “If you’re not getting good sleep, it’s going to increase your migraine symptoms.” [18]
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6

Take a nap.

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  1. Getting enough sleep can reduce headache symptoms. “A good first step for any migraine is to rest,” explains Dr. Warsh. “If you can, lie down in a cool, dark location.” [19] Try napping for an hour or so to help your brain rest and recharge. [20]
    • Make sure to get 7 to 9 hours of sleep every night, as sleep deprivation can trigger headaches.
    • Limit your screen time before bed so you can wind down before closing your eyes.
    • Try to stick to a regular sleep routine, going to bed and waking up at the same time each day (even on weekends). [21]
7

Relax with meditation or yoga.

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  1. “Stress exacerbates everything bad in your body, so trying to decrease your stress can certainly help to decrease or eliminate your migraine,” says Dr. Warsh. [22] If you’re feeling overwhelmed and notice a headache coming on, take a moment to step back and breathe. Yoga and meditation are great ways to do this, adds Dr. Baron, as they allow you to go inward and ease any building tension in your body. [23]
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8

Try over-the-counter medications.

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  1. Tylenol , ibuprofen , and aspirin are designed to counteract pain. These pain-relieving medications can help you before, during, and after a headache. Some of these even have headache or migraine-specific variations that can target symptoms faster. Simply follow the instructions on the package or talk to your doctor about the right dosage for you. [27]
    • Try to take these medications at the first sign of a headache for faster relief. [28]
    • Dr. Baron touts these over-the-counter medications—which include ibuprofen, naproxen, and acetaminophen—as “the best, quickest, and most effective ways” to cure a headache. [29]
    • Limit your medication use to 2 days a week, as too much could cause more headaches.

    Warning: Taking medication should never be your first choice or your automatic go-to. Do not rely on medicine all the time, instead maybe lean towards other relieving methods first.

9

Use a lavender essential oil.

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  1. The calming smell of lavender has been proven to ease headaches. Believe it or not, diffusing a lavender essential oil into the air or rubbing a diluted mixture under your nose may be enough to reduce your symptoms. [30] Just make sure to use an oil that says “100% pure” or “100% organic” on the label to avoid harsh chemicals and additives. [31]
    • Always purchase essential oils from well-known and reputable companies to ensure you get the best quality item.
    • Dilute lavender oil by mixing it with a carrier oil, like coconut or almond oil, in a 1:1 ratio. This will help prevent burns and rashes, especially if you have sensitive skin.
    • “Lavender is very calming,” affirms licensed acupuncturist and Diplomate of Oriental Medicine Karina Menali, L.Ac., DACM, Dipl. OM, but you can also use “bergamot oil to calm your nervous system and unblock certain points of accumulated tension. Those would both be go-to oils to use.” [32]
    EXPERT TIP

    Renee Hughes

    Certified Professional Aromatherapist
    Renee Hughes is a Certified Professional Aromatherapist and the CEO of The Aromaspecialists. With more than seven years of experience, she specializes in teaching others how to use aromatherapy and become certified aromatherapists. Renee received her training from The New Eden School of Natural Health and Herbal Studies. She is also a Level 2 National Association for Holistic Aromatherapy (NAHA) Certified Professional Aromatherapist and a NAHA Approved School Educator.
    Renee Hughes
    Certified Professional Aromatherapist

    Peppermint essential oil also works well for headaches. I like to make a diluted blend with peppermint and lavender, because lavender is a good analgesic and peppermint helps with sinus issues. Then, several times a day, massage the oils onto your face where your sinuses are—directly onto the skin.

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10

Drink some caffeine.

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  1. Believe it or not, drinking caffeine can help ease your symptoms before they worsen. Combine a serving of caffeinated tea or coffee with some over-the-counter pain medication, and your tension headache may ease itself. [33]
    • Try drinking a tea with ginger in it to ease the nausea and vomiting that may come with more severe headaches. [34] “Ginger is excellent for nausea in general,” says Dr. Warsh. [35]
    • Be careful when it comes to drinking caffeine, as having too much can cause migraines and possibly a caffeine addiction (which has its own type of headache withdrawals).
    • Doctors recommend having no more than 400 mg of caffeine a day, so avoid this method if you’ve already hit your daily allowance. [36]
11

Stay hydrated when drinking alcohol.

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  1. Alcohol can cause your body to lose fluid through frequent urination. Hanging out with friends and having a good time is no crime; just make sure you balance your booze with plenty of water, so you don't wake up the next day with a pounding headache. Or, better yet, limit how many alcoholic drinks you have in one night if you know you’re prone to headaches. [37]
    • Opt for food with a high water content while and after you drink, like watermelon, celery, and cucumber, to help you stay hydrated . [38]
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12

Try a magnesium supplement.

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  1. If you’re experiencing severe headaches, loss of appetite, fatigue, and/or muscle spasms, you may not have enough magnesium in your body. [39] Thankfully, this can easily be fixed with a magnesium supplement or magnesium-rich foods like leafy green vegetables, legumes, and whole grains. [40]
    • Dr. Warsh also suggests taking a supplement that includes both “riboflavin and magnesium, which can be helpful over time for relieving migraine symptoms and nausea.” [41]
    • Magnesium deficiency is most common amongst those who have Type 2 Diabetes, Crohn’s Disease, or are taking medications.
    • Talk to your doctor before adding a magnesium supplement to your daily routine, as they’ll be able to tell you the exact dosage you and your body need.
13

Avoid trigger foods.

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  1. Every body and every person is different, but some foods can induce headache-like symptoms. If you have chronic headaches, try eliminating these foods from your diet one by one to see if and when your headaches lessen or worsen. Here’s what you should consider avoiding: [42]
    • Aged cheese (blue cheese, brie, cheddar, mozzarella)
    • Peanuts
    • Pizza or other tomato-based products
    • Chocolate
    • Potato chips
    • Smoked or dried fish
    • Pickled foods
    • Canned soups
    • Cultured dairy products (sour cream, yogurt)
    • Artificial sweeteners
    EXPERT TIP

    Joel Warsh, MD

    Board Certified Pediatrician
    Dr. Joel Warsh is a board certified Pediatrician and the Owner & Founder of Integrative Pediatrics and Medicine in Los Angeles, California. With over a decade of experience, Dr. Warsh specializes in holistic and integrative medicine. He holds a Bachelor’s degree in Kinesiology and Health Sciences, a Master’s degree in Epidemiology and Community Health, and a Doctor of Medicine (MD) from Thomas Jefferson Medical College, where he was elected president of the Jefferson Pediatric Society. Dr. Warsh then completed his Pediatric Residency at Children’s Hospital of Los Angeles (CHLA), where he received the George Donnell Society Research Fellow.
    Joel Warsh, MD
    Board Certified Pediatrician

    There might be a food that you’re sensitive to, like gluten or dairy. Try to take some of those foods out and make a food diary to follow along and see if you can find any patterns in your headache symptoms. It’s not always obvious. Over time, you may be able to find what’s exacerbating your symptoms.

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14

Exercise regularly.

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  1. When you exercise , your body releases endorphins or happy hormones that block pain signals to the brain. “It gets your toxins out and moves the blood flow through your body,” adds Dr. Warsh. [43] Just a small amount of movement every day can keep your mind and body happy, all while reducing tension or stress-related headaches. [44]
    • Who says you have to go to the gym and lift weights to exercise? Move your body in whatever way that feels good! Maybe that’s dancing , walking , running, or swimming.
15

Try acupressure.

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  1. Acupressure has been used for thousands of years to treat ailments, including headaches. “You can simply apply pressure and maybe a massage technique to certain points,” recommends Menali. [45] The next time your head starts pounding, try silencing the drum using one or more of these trigger points: [46]
    • On your hand: Massage the soft part of your hand in between your index finger and thumb. Apply firm, circular pressure for 4 to 5 seconds.
    • Behind your ear: Locate the mastoid bone just behind your ear, and follow the natural groove in your neck to where the muscles attach to the skull. Apply firm pressure for 4 to 5 seconds while breathing deeply. [47]
    • On your shoulder: Locate the point on your shoulder between your neck and the edge of your shoulder. Using your opposite hand (right hand on the left shoulder, left hand on the right shoulder), pinch the shoulder muscle between your fingers and thumb. Use your index finger to apply firm downward pressure for 4 to 5 seconds. [48]
    • On your forehead and scalp: Docimo says to “press the pads of your fingers against your forehead just above your eyebrows. Move upward, applying light pressure to your forehead. Continue the motion along your scalp and through your hair. Repeat this 5 times while taking deep, calm breaths. Follow this with some gentle hair gripping to help open up blood flow throughout your entire head. Run your fingers through your hair again, but this time, pause and make a loose fist, gripping a handful of hair in each hand and holding it for a few seconds before moving on to another area.” [49]
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16

Try acupuncture.

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  1. Now, this isn’t a cure or quick relief method, but a treatment method. Think of it like taking a regular dose of medicine, but you’re going to see an acupuncturist at least once a week instead. [50] Studies have shown that those who undergo regular acupuncture therapy have fewer headaches, so it’s worth giving it a try! [51]
17

Do weekly massage sessions.

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  1. Some studies have found that weekly massage sessions decreased the frequency of migraines and induced better sleep. [52] With lack of sleep being one of the leading causes of a headache, pampering yourself with a regular massage may be worth a try!
    • Massages alone won’t cure a headache—it’s simply a preventative step—so make sure you try other methods as well.
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18

Visit a chiropractor.

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  1. Your spine does more than you may think, and if one tiny thing is out of place, it can set everything off! Some people find that a regular visit with a chiropractor helps lessen the severity and consistency of their headaches. [53]
    • Talk to your chiropractor about your headaches and symptoms, as they can pinpoint if and where the problem is in your back or neck.
    • As an alternative, try osteopathic manipulative treatment, which is similar to chiropractic therapy but focuses on improving the body’s overall system. [54]

Expert Q&A

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  • Question
    What's a natural remedy for hormonal headaches?
    Sari Eitches, MBE, MD
    Integrative Internist
    Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.
    Sari Eitches, MBE, MD
    Integrative Internist
    Expert Answer
    You can try doing deep breathing exercises and meditation to help destress and soothe your headache. Another thing you can try is self-massage or acupressure.
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      Tips

      • Not all headaches are the same. If one fix doesn't get rid of your headache, keep trying other solutions until you find one that works.
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      Tips from our Readers

      The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
      • Wear soft ear plugs that aren't connected by a thin cord to aid in noise cancellation. If you share a room with someone, ask them to please be quiet and to keep the lights dim while you're recovering.
      • Stay away from too much light. If you want to get rid of a headache fast, stay away from electronics and screens. Even the sun can make your headache worse, so try to stay inside and rest.
      • Take a wash cloth and put it under hot water, wring it out so it doesn't drip then lay down and wrap it around your eyes and temples. Heat relaxes muscles and can help reduce pain.
      • If you are just at the start of getting a headache, avoid sitting up too fast when you're lying down. This can make your headache even worse. Take it nice and slow instead.
      • Massage the back of the neck to get the blood flowing. This helps me when I get migraines before they get really bad.
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      Warnings

      • Avoid taking non-steroidal anti-inflammatory drugs such as aspirin, ibuprofen, or naproxen if you have an ulcer or gastrointestinal problems, as they can worsen your symptoms.
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      • Get emergency medical treatment if you have sudden numbness or weakness in your face, arm, or leg, become confused, and/or have trouble speaking or understanding people.
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      • If you experience a fast yet incredibly painful headache that lasts about 5 minutes, this could be a thunderclap headache, which often signals a serious issue. Contact your doctor immediately. [55]
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      References

      1. ↑ https://my.clevelandclinic.org/health/diseases/9639-headaches#management-and-treatment
      2. ↑ https://my.clevelandclinic.org/health/diseases/8257-tension-headaches
      3. ↑ Eric Baron, DO. Board Certified Neurologist. Expert Interview
      4. ↑ https://my.clevelandclinic.org/health/diseases/9641-sinus-headaches#management-and-treatment
      5. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC8280611/
      6. ↑ Eric Baron, DO. Board Certified Neurologist. Expert Interview
      7. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC2908954/
      8. ↑ https://pubmed.ncbi.nlm.nih.gov/11442559/
      9. ↑ Eric Baron, DO. Board Certified Neurologist. Expert Interview
      1. ↑ https://www.mayoclinic.org/diseases-conditions/migraine-headache/in-depth/migraines/art-20047242
      2. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC1697736/
      3. ↑ https://my.clevelandclinic.org/health/diseases/9641-sinus-headaches#management-and-treatment
      4. ↑ https://www.mayoclinic.org/diseases-conditions/migraine-headache/in-depth/migraines/art-20047242
      5. ↑ Erica Docimo, L.Ac., Dipl. O.M.. Licensed Acupuncturist & Herbalist. Expert Interview
      6. ↑ Eric Baron, DO. Board Certified Neurologist. Expert Interview
      7. ↑ https://medlineplus.gov/ency/article/003024.htm
      8. ↑ Joel Warsh, MD. Board Certified Pediatrician. Expert Interview
      9. ↑ Joel Warsh, MD. Board Certified Pediatrician. Expert Interview
      10. ↑ Joel Warsh, MD. Board Certified Pediatrician. Expert Interview
      11. ↑ https://pubmed.ncbi.nlm.nih.gov/15985108/
      12. ↑ https://www.cdc.gov/sleep/about/
      13. ↑ Joel Warsh, MD. Board Certified Pediatrician. Expert Interview
      14. ↑ Eric Baron, DO. Board Certified Neurologist. Expert Interview
      15. ↑ https://pubmed.ncbi.nlm.nih.gov/31667736/
      16. ↑ https://americanmigrainefoundation.org/resource-library/understanding-migraine-cattreatmentmindfulness-meditation-migraine/
      17. ↑ https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety
      18. ↑ https://my.clevelandclinic.org/health/drugs/9652-headache-medicine
      19. ↑ https://my.clevelandclinic.org/health/drugs/9652-headache-medicine
      20. ↑ Eric Baron, DO. Board Certified Neurologist. Expert Interview
      21. ↑ https://pubmed.ncbi.nlm.nih.gov/22517298/
      22. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/aromatherapy-do-essential-oils-really-work
      23. ↑ Karina Menali, L.Ac., DACM, Dipl. OM. Licensed Acupuncturist & Diplomate of Oriental Medicine. Expert Interview
      24. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655397/
      25. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818021/
      26. ↑ Joel Warsh, MD. Board Certified Pediatrician. Expert Interview
      27. ↑ https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
      28. ↑ https://www.healthdirect.gov.au/headaches#prevented
      29. ↑ https://www.health.harvard.edu/staying-healthy/using-food-to-stay-hydrated
      30. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551876/
      31. ↑ https://www.healthdirect.gov.au/magnesium-deficiency
      32. ↑ Joel Warsh, MD. Board Certified Pediatrician. Expert Interview
      33. ↑ https://health.clevelandclinic.org/what-can-i-do-to-avoid-headache-and-migraine-triggers
      34. ↑ Joel Warsh, MD. Board Certified Pediatrician. Expert Interview
      35. ↑ https://www.webmd.com/migraines-headaches/features/tension-headache-exercise-therapy
      36. ↑ Karina Menali, L.Ac., DACM, Dipl. OM. Licensed Acupuncturist & Diplomate of Oriental Medicine. Expert Interview
      37. ↑ https://www.mskcc.org/cancer-care/patient-education/acupressure-pain-and-headaches
      38. ↑ https://www.nwhealth.edu/news/dr-renee-talks-tension-headaches-and-pressure-points-with-popsugar/
      39. ↑ https://www.nwhealth.edu/news/dr-renee-talks-tension-headaches-and-pressure-points-with-popsugar/
      40. ↑ Erica Docimo, L.Ac., Dipl. O.M.. Licensed Acupuncturist & Herbalist. Expert Interview
      41. ↑ https://americanmigrainefoundation.org/resource-library/understanding-migraineacupuncture-and-migraine-finding-a-combination-that-sticks/
      42. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099267/
      43. ↑ https://pubmed.ncbi.nlm.nih.gov/16827629/
      44. ↑ https://pubmed.ncbi.nlm.nih.gov/21640251
      45. ↑ https://my.clevelandclinic.org/health/treatments/9095-omt-osteopathic-manipulation-treatment
      46. ↑ https://my.clevelandclinic.org/health/diseases/17876-thunderclap-headaches

      About This Article

      Article Summary X

      If you’re suffering from a headache, there are some tricks you can try for fast-acting relief. Close your eyes and inhale for a count of 5, then exhale for a count of 5. Keep breathing like this until your headache subsides. Massage your temples or the back of your neck at the same time for extra relief. Placing a cold compress over your eyes or forehead can also help, especially if you have a migraine. For a tension headache, hold a heating pack against your head or neck, or take a warm bath or shower. Caffeine can also get rid of a headache, so try drinking some caffeinated tea or coffee. Even just drinking water can ease a headache if you’re feeling dehydrated. If your headache persists, take a break from what you’re doing and do something relaxing, like yoga or meditation. Dim the lights and shut off any screens since bright light can make headaches worse. Applying peppermint oil to your temples and inhaling lavender oil can provide quick headache relief and help you relax. Finally, consider taking an over-the-counter pain reliever like Tylenol or Advil if natural methods aren’t helping. To learn how to get rid of a headache with natural remedies like ginger and tea, read the article!

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