How to Get Rid of a Headache Naturally

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While headaches are a relatively common condition, they can also be painful and frustrating. Fortunately, you can typically get rid of a headache naturally, without having to take any drugs or seek medical treatment. However, if you have headaches that worsen, are frequent, or interfere with your daily activities, talk to your doctor about treatment options. If your headache is accompanied by severe symptoms, including fever, nausea, vomiting, or loss of sensation anywhere in your body, seek emergency medical care immediately. [1]

Method 1
Method 1 of 4:

Soothing Headache Symptoms

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  1. Different headaches are treated in different ways. Typically, you can determine the type of headache you have on your own based on your specific symptoms. If you have difficulty, though, you can also ask your doctor. They should be able to identify the type of headache you're having by a description of your symptoms. Common types of headaches include: [2]
    • Tension: The most common type of headache. Caused by muscle tightness in the back of the neck or scalp. Feels like a tight band around your head. Pain may also be concentrated in your forehead, temples, or the back of your head.
    • Sinus: Caused by inflamed sinuses due to allergies, a cold, or the flu. You may feel pain over your forehead, around your nose and eyes, over your cheeks, or in your upper teeth. Pain may increase when you stoop forward.
    • Migraine: Caused by many different triggers that vary from person to person. Pulsating pain of disabling intensity, often accompanied by nausea and vomiting. If untreated, typically lasts the whole day.
    • Cluster: Relatively rare; unknown cause. Attacks result in up to 8 headaches a day for a 1 to 3 month period. Pain always on one side of the head and very severe. Typically accompanied by a red, watery eye on the headache side. May also be accompanied by nausea and sensitivity to light or sound.

    Tip: Post-traumatic headaches are common after a head injury. Depending on the severity of your head injury, these headaches may persist for several days after the initial injury.

  2. Either a warm compress or ice can ease a tension headache by helping to relax the muscles in your head and face. If you're using cold therapy, wrap a bag of ice or frozen vegetables in a towel to protect your skin. Regardless of whether you're using a warm compress or ice, don't leave it on your head for more than 15 to 20 minutes. [3]
    • Heat improves circulation and increases blood flow, whereas cold restricts blood flow to reduce inflammation. Cold therapy is usually best for sinus headaches and other headaches caused by inflammation, but can also ease tension headaches. However, heat is typically better for tension headaches.
    • If you're using a warm compress, the water should be no more than 120 °F (49 °C) for adults or 105 °F (41 °C) for children. [4]
    • You can also use a hot water bottle or gel pack.

    Warning: Avoid using hot or cold therapy if you have poor circulation or diabetes, and never place heat directly on an injury or open wound.

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  3. Inhaling steam loosens mucus to help reduce congestion. If you have a sinus headache, the steam from the shower can also help relieve inflammation in your sinuses. [5]
    • If you don't like hot showers, try boiling water and leaning over the pot to inhale the steam. This can also relieve congestion, although you may find your pain temporarily worsens when you bend over.

    Tip: Drink a glass of water after inhaling steam to keep from getting dehydrated.

  4. If the air in your home is overly dry, it can cause sinus congestion, which can lead to sinus headaches. A humidifier helps keep the air moist so it's easier for you to breathe. [6]
    • If you use a humidifier, check the humidity of your home regularly to maintain the right humidity level. Generally, the air in your home should be between 30% and 55%.
    • Make sure you change the water in your humidifier so it's fresh, using bottled water if possible. Clean your humidifier at least once a week. Otherwise, it can grow mold, which can cause significant health problems.
  5. With acupuncture, a practitioner inserts thin needles through your skin at specific points to help relieve headaches and prevent their reoccurrence. While acupuncture doesn't work for everybody, many people saw improvement after trying this therapy. [7]
    • There are generally no adverse effects to either acupuncture or acupressure, so they're safe therapies to try and see if they work.
    • Make sure any acupuncture practitioner you see is licensed to perform acupuncture treatment. Your primary care physician might be able to recommend someone.
    • You can do acupressure at home to relieve headache pain. Use your right thumb and index finger to find the space between the base of your left thumb and your left index finger. Press your right thumb and index finger together on this spot for 5 minutes. Move your thumb slowly in a small circle while applying constant pressure. [8]
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Method 2
Method 2 of 4:

Using Herbal Remedies

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  1. While herbal remedies are generally considered safe, they may interfere with any medications you're taking and could worsen any other health conditions you have. Let your doctor know what treatment you're thinking about taking and ask them if it's safe for you to use. [9]
    • Make sure you tell your doctor about all other medications and supplements you're currently taking, including the dosage and frequency. Herbal remedies may interfere with other nutritional supplements you're taking, causing them to have different effects.
  2. While there's no scientific evidence that tea can prevent or stop headaches, many people find relief from drinking the hot beverage. Tea that includes herbs that have been shown to relieve headaches are often better at this, although you don't get as much of the herb from drinking a tea as you would from taking a supplement. Teas that might help headaches include:
    • Green tea
    • Peppermint tea
    • Ginger tea
    • Chamomile tea
    • Feverfew tea

    Tip: Chamomile tea can also ease nausea from a migraine.

  3. Ginger can be just as effective as prescription medications to treat migraines and other severe headaches with fewer side effects. Buy fresh ginger root at the grocery store or take it in a powdered or capsule form when you feel a headache coming on. Ginger is a strong herb, so a little goes a long way. If you're taking ginger in capsule form as a supplement, follow the instructions on the package. [10]
    • If you're using fresh ginger root, grind 1/8 teaspoon (0.23 g) and stir it into hot water to make a tea. Drink the tea at the first sign that a headache is coming on.
    • Do not take ginger if you are pregnant or have a bleeding disorder. While most other people experience no side effects from taking small amounts of ginger or using it as a spice, it occasionally causes heartburn, diarrhea, or abdominal discomfort.

    Tip: Ginger also offers relief from stomach upset, which can be helpful if you have migraines that are accompanied by nausea or vomiting.

  4. Feverfew supplements are available anywhere you normally buy herbal supplements, and come in capsules, tablets, or liquid extracts. Generally, you can take 100 to 300 mg of feverfew up to 4 times a day. [11]
    • Because commercial feverfew products aren't standardized and often contain other ingredients, such as melatonin, specific dosage recommendations aren't possible. Discuss the supplement with your doctor and read the dosage instructions on the bottle carefully.
    • Don't take feverfew if you are allergic to chamomile, ragweed, or yarrow.
    • If you take feverfew regularly, taper off with smaller doses before you stop taking it completely. Otherwise, you could suffer rebound headaches, as well as anxiety, fatigue, muscle stiffness, and joint pain.
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Method 3
Method 3 of 4:

Improving Your Diet and Lifestyle

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  1. Relaxation techniques, including practices such as yoga and tai chi, help ease tension in your life and lower your anxiety levels. Even a few minutes of slow, deep breathing can help you manage stress more productively.
    • To practice deep breathing, move to a quiet spot without distractions and sit or lay down in a comfortable position. Turn your mental focus to your breath. Inhale slowly and deeply through your nose, expanding your chest. Pause when your lungs are full, then exhale slowly, lowering your chest. Pause when your lungs are empty, then repeat the cycle. Do this for at least a couple of minutes.
    • Expect a little trial and error before you find the technique that works best for you. If you're trying a relaxation technique that you find difficult or that feels like work, it may cause you more stress.
    • If you have high levels of anxiety, you might also consider going to a therapist to talk about what makes you anxious. Your therapist will recommend good coping strategies for you.
  2. Not getting enough sleep may cause you to have a headache the next day. Likewise, if you get too much sleep, you may also end up with a headache. Set a regular bedtime and waking time that allow you to get at least 8 hours of sleep. [12]
    • A regular sleep pattern can also help if you suffer from insomnia.
    • Avoid electronics and screens, including TV, before bed or while in bed. Sleep in a cool, dark room. Ideally, the temperature in your bedroom should be between 60 and 67 °F (16 and 19 °C). If you sleep during daylight hours, use blackout curtains to keep the room dark. [13]
  3. Regular exercise can reduce both the frequency and the severity of chronic headaches, including migraines. Design an exercise plan that includes cardio as well as activities that build strength and flexibility. [14]
    • Even just a brisk walk can be sufficient exercise to help prevent headaches.
    • Include activities that you enjoy so you'll stay motivated to exercise. For example, if you like the water, you might go swimming 3 or 4 times a week.
    • Talk to your doctor before you start any new exercise regimen, especially if you have any chronic health conditions.
  4. Smoking and drinking excessively can lead to debilitating cluster headaches. Secondhand smoke and other forms of nicotine, including gum or tablets, can also lead to headaches and sinus irritation. [15]
    • If you have a history of migraine or cluster headaches, avoid drinking or smoking entirely. Talk to your doctor if you have a dependency on either of these substances. They can help you develop a plan to quit.
  5. Inflammatory foods can trigger headaches as well as other health issues, including digestive problems. If you have sinus problems, inflammatory foods can make those problems worse by increasing tissue inflammation. The following foods are inflammatory: [16]
    • Refined carbohydrates, such as white bread and pasta
    • Fried foods
    • Sugary beverages, including sodas and energy drinks
    • Read meat, such as veal, ham, or beef
    • Processed meats, such as hot dogs or sausages
    • Margarine, shortening, and lard

    Tip: Eat regular meals. Hunger can also lead to headaches. You might want to try eating smaller meals more often or having a snack every 2 hours.

  6. Dehydration can cause headaches or make them worse. The amount of water you need depends on your age, height, and weight. Generally, an adult should drink at least 2 liters (about a half a gallon) of water a day. [17]
    • You can tell you're well-hydrated if your urine is clear. If it's not, drink more water. Caffeine and alcohol are dehydrating, so you'll need to drink more water if you consume either of those.
    • Staying hydrated also thins the mucus in your sinuses, which can ease the pressure of a sinus headache and help relieve congestion. [18]
  7. If you get headaches regularly, a headache diary can help you discover commonalities between your headaches and figure out what might be causing them. Write down the date and time of your headache and everything you did for an hour or two before your headache started, including any food that you ate. [19]
    • You might also write down anything you did to treat your headache and whether the treatment was effective. When the pain subsides, add the approximate time your headache stopped so you have an idea of the duration.
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Method 4
Method 4 of 4:

When to Seek Medical Care

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  1. Typically, you can treat your headache at home, either with natural remedies or over-the-counter medications. However, if natural treatments don't work, your doctor may be able to suggest an alternative approach. [20]
    • Tell your doctor about the headaches you've been having and the things you've tried so far to soothe your headaches. If some treatments gave you partial relief, let them know what seemed to help. They might be able to augment your home treatments with additional medical therapy to provide complete relief.
    • Your doctor can also give you some advice on preventing headaches and identifying possible headache triggers.
  2. While headaches are common every once in a while and generally nothing to worry about, if they happen more frequently or get worse, you may need medical treatment. Tell your doctor your symptoms and find out what medical options are available if you experience any of the following:
    • Persistent headaches when you were previously headache-free, especially if you're over 50
    • Headaches if you have a history of cancer or HIV/AIDS.
    • A headache accompanied by weakness or loss of sensation in any part of your body
    • A headache caused by a head injury
    • A headache accompanied by a stiff neck
    • Severe headaches accompanied by fever, nausea, or vomiting not related to some other illness
  3. Occasionally, a headache can be a sign of a more serious medical condition. If you have an infection or other medical condition, immediate treatment will help you recover. Call your local emergency number, such as 911 in the US, or go to an urgent care facility if you experience any of the following symptoms:
    • A headache you would describe as the "worst headache ever"
    • High blood pressure
    • A fever higher than 102 °F (39 °C)
    • Light sensitivity, double vision, tunnel vision, or trouble seeing
    • Impaired speech
    • Short, rapid breathing
    • Temporary loss of consciousness
    • A sudden change in your mental functions, such as a flat mood, impaired judgment, memory loss, or a lack of interest in daily activities
    • Seizures
    • Muscle weakness or paralysis
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How Do You Get Rid Of a Headache?


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  • Question
    I'm having trouble falling asleep with a headache that I got about two hours ago. I believe it is a tension headache. Do you have any strategies for falling asleep? I keep getting distracted by the pain.
    Zora Degrandpre, ND
    Natural Health Doctor
    Dr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.
    Zora Degrandpre, ND
    Natural Health Doctor
    Expert Answer
    You could try some deep breathing and relaxation techniques aimed at relieving the tension.  You could also try something like wating a movie for 20-30 minutes or so to relax.  For some, doing stretching exercises can relieve the tension and relieve the pain.
    Thanks! We're glad this was helpful.
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  • Question
    My head hurts so badly that I can't walk. What should I do?
    Zora Degrandpre, ND
    Natural Health Doctor
    Dr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.
    Zora Degrandpre, ND
    Natural Health Doctor
    Expert Answer
    With the severe pain you are describing, you should probably see a physician as soon as possible.  Headaches can be due to a number of problems, some relatively minor (like tension) and others can be more serious indicators that something is wrong.  Anytime a headache limits your activities, you should be seen by a professional.
    Thanks! We're glad this was helpful.
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  • Question
    I'm 11, and I get headaches when I go to a jumping place. Is this normal? How do I easily get rid of it?
    Zora Degrandpre, ND
    Natural Health Doctor
    Dr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.
    Zora Degrandpre, ND
    Natural Health Doctor
    Expert Answer
    When you stop to think about it, jumping can get your head moving back and forth pretty quickly.  You could try drinking a glass of water before you start jumping.  Is there any way you could start by jumping a small height and then slowly increasing the heights?
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      Tips

      • If you're experiencing depression or anxiety, talk to a therapist or other mental health professional. Mental and emotional disorders can also cause headaches. [21]
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      • Melatonin supplements may be beneficial in treating headaches. However, as of 2020, there is no scientific proof that melatonin eases headache pain.
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      Warnings

      • Seek immediate medical treatment if your headaches are persistent or do not respond to natural treatments. Chronic headaches could be a symptom of a more serious illness or disease.
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      • Aromatherapy, hypnotherapy, reflexology, and Reiki are often recommended as alternative remedies for headaches. As of 2020, no scientific evidence exists that any of these approaches are beneficial.
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      References

      1. ↑ https://www.health.harvard.edu/pain/headache-when-to-worry-what-to-do
      2. ↑ https://www.health.harvard.edu/pain/headache-when-to-worry-what-to-do
      3. ↑ https://www.verywellhealth.com/ice-pack-for-headache-5213745
      4. ↑ https://www.drugs.com/cg/warm-compress-or-soak.html
      5. ↑ https://my-doc.com/upper-respiratory-infection/sinus-headache-relief-10-remedies/
      6. ↑ https://health.clevelandclinic.org/how-you-can-tell-if-you-need-a-humidifier/
      7. ↑ https://www.health.harvard.edu/blog/acupuncture-for-headache-2018012513146
      8. ↑ https://www.mskcc.org/cancer-care/patient-education/acupressure-pain-and-headaches
      9. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/herbal-medicine
      1. ↑ https://www.ncbi.nlm.nih.gov/pubmed/23657930
      2. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210009/
      3. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=P00791
      4. ↑ https://www.sleepfoundation.org/articles/healthy-sleep-tips
      5. ↑ https://americanmigrainefoundation.org/resource-library/effects-of-exercise-on-headaches-and-migraines/
      6. ↑ https://www.ncbi.nlm.nih.gov/pubmed/1582837
      7. ↑ https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
      8. ↑ https://pubmed.ncbi.nlm.nih.gov/359266/
      9. ↑ https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403
      10. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=P00791
      11. ↑ https://my.clevelandclinic.org/health/diseases/9639-headaches
      12. ↑ https://www.health.harvard.edu/staying-healthy/headache-remedies-to-help-you-feel-better

      About This Article

      Article Summary X

      To get rid of a headache naturally, apply a warm, damp towel to your forehead to open up your blood vessels and increase oxygen flow to the area. If your headache is caused by sinus pressure, take a lukewarm shower to relieve the congestion causing your headache. You can also drink a cup of chamomile tea, since it has anti-inflammatory properties and can relieve stress. Alternatively, use a few drops of diluted peppermint or lavender oil to massage your forehead in clockwise circles to ease the pain and relax your muscles. For tips from our Naturopathy reviewer on how to identify your headache triggers, read on!

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