Why You Get Headaches After Napping: Causes, Prevention, Treatment

Why You Get Headaches After Napping

Feeling a headache after a nap is very common. Though napping provides benefits like improved mood, concentration and alertness, it can also trigger headaches in some people due to shifts in sleep stages. Understanding the type of nap headaches and the underlying causes can help address treatment options.

Types of Nap Headaches

There are two main categories of headaches that commonly occur after napping:

Tension Headaches

Tension headaches after a nap typically cause mild to moderate pain felt as tightness or pressure around the front, top, sides or back of the head. They tend to build up slowly when waking up.

Migraines

Migraine headaches involve severe throbbing pain on one side of the head along with sensory sensitivity to light and sound. Napping is one of the most common migraine triggers.

Causes of Post-Nap Headaches

Naps disrupt the sleep cycle in ways that can directly instigate headaches. Causes include:

Stage Changes

Falling in and out sleep interrupts the normal transitions between the 5 stages of sleep. These shifts can alter brain blood flow and chemical balances in ways that induce headaches in prone people.

Sleep Debt Change

After napping, there is less sleep debt so less pressure for deeper sleep stages later. This change in sleep debt and pressure also changes brain chemistry.

Sleep Interruptions

Waking up during deep, REM sleep stages is more likely following daytime naps than during nighttime sleep. These mid-stage interruptions make headaches more likely upon waking.

Triggers

Many common migraine triggers like stress, dehydration, hunger and specific foods can set the stage for having a headache after lying down to nap.

Tension Headaches After Napping

Let's explore tension headaches that develop following a nap in more detail...

Prevalence

Around 42% of people experience tension headaches which are the most common type of primary headache disorder. They can happen independently or co-occur with migraines.

Symptoms

Tension headache characteristics often involve:

• A pressing, tightening sensation
• Mild to moderate pain
• Pain affecting the forehead, scalp, neck and shoulders
• No nausea or light/sound sensitivity

Onset Time Frame

Tension headaches normally start to develop within 30 minutes to several hours after waking up from a nap.

Duration

If untreated, tension headaches following sleep can last from 30 minutes up to 1 week, with most resolving within 24 hours.

Potential Causes

Contributing factors in post-nap tension headaches include:

• Sleep interruptions and inadequate sleep
• Stress
• Poor posture while napping
• Dehydration or hunger upon waking
• Grinding or clenching teeth during nap

Risk Factors

Habits that make tension headaches more likely include:

• High baseline stress
• Underlying anxiety or depression
• Overusing pain medications
• Poor dietary habits
• Insufficient physical activity

Migraine Headaches After Naps

Now let's take a closer look at migraines triggered by napping...

Prevalence

Migraines impact around 12% of Americans with women being 3 times more affected than men.

Symptoms

Migraine occurrence involves:

• Severe head pain that throbs or pulses
• Usually one-sided pain
• Nausea or vomiting
• Light and sound sensitivity

Onset Time Frame

Migraines normally start anywhere from 30 minutes to 6 hours after a nap ends.

Duration

Without treatment, migraines typically last between 4-72 hours with most lasting 24 hours post-nap onset.

Potential Causes

Napping habits that can spur migraines include:

• Sleeping too long or not long enough
• Waking up during deep non-REM or REM sleep
• Irregular nap schedules
• Insufficient hydration or food before napping

Risk Factors

Underlying reasons that raise migraine likelihood with naps:

• Family history of migraine
• Hormonal changes in women
• Stress, depression, or anxiety
• Use of sleep medications
• Having a sleep disorder

Preventing Headaches After Naps

Making certain lifestyle changes and nap adjustments can help decrease odds of waking up with a headache:

Watch Nap Duration

Limit naps to 30 minutes to avoid deeper sleep stages most tied to headaches upon waking.

Maintain Consistency

Stick to one nap time each day to keep sleep-wake cycles in sync.

Make the Room Dark

Block out daylight when napping which cues REM sleep that can spur migraines if interrupted.

Check Your Posture

Use pillows to keep your neck in alignment and prevent tension while resting.

Hydrate Beforehand

Drink some water which can prevent headaches caused by dehydration.

Eat a Snack

Have a small protein-carb snack to maintain blood sugar and prevent hunger-induced headaches.

Relax First

Practice meditation or stretches beforehand to reduce stress and muscular tension tied to certain headaches.

Keep a Diary

Logging details about your headaches can help identify the most likely triggers to tweak.

Treating Headaches After Naps

Being prepared with fast-acting headache remedies can provide relief when nap-related headaches strike:

Over-the-Counter Medications

For mild to moderate headache pain, OTC options like ibuprofen, aspirin, acetaminophen or naproxen can help.

Stronger Prescriptions

For more severe migraines, triptan medications like sumatriptan may be prescribed to constrict blood vessels and block pain pathways.

Hydration

Drinking extra fluids before and after napping prevents dehydration that triggers headaches.

Caffeine

For some migraine sufferers, having coffee or tea after a nap stops headaches through constricting blood flow.

Cool Compress

Placing an ice pack wrapped in cloth on painful areas like the forehead, neck and temples can soothe headache inflammation.

Essential Oils

Rubbing diluted mint, lavender or eucalyptus oil onto pressure points like the temples, wrists and neck may relieve headache symptoms.

Seeking an evaluation with your doctor is recommended if nap-related headaches become frequent or severe despite self-care efforts. Sleep specialists can also help assess for factors like sleep disorders contributing to daytime headache patterns.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.