By Almost everyone experiences headaches at some point in life.
The pain can be sharp, dull, throbbing, or stabbing, and may sometimes spread from your head to your scalp, face, or neck. Headaches can last from a few minutes to several days.
Dr. Xand van Tulleken, host of the BBC’s What’s Up Docs health program, says he experiences headaches once every month or six weeks and that they “feel like someone’s drilling into my eyeball.”
Dr. Katy Munro, a general practitioner and specialist at the National Migraine Centre, explains that while it’s natural to worry about the cause of a severe headache, it’s rarely a sign of something serious.
“It’s natural to worry that something is seriously wrong, but the chances of that are actually very small,” she says.
She recommends that anyone experiencing their first or worst headache should see a doctor. However, for those dealing with milder, recurring headaches, there are simple steps to take at home — alongside medical advice — that may help reduce their frequency and intensity.
1. How Much of an Influence Did It Have on Your Day?
Understanding your own headache pattern can be surprisingly useful, says Dr. Xand. Because headaches have many possible causes, keeping a journal can help identify triggers and trends.
Some people may find their headaches linked to light sensitivity, while others are affected by weather changes, such as thunder or lightning.
“The worst time for me is when we’re driving in the autumn and the sun is low and flickering through the trees — it really aggravates,” says Dr. Munro.
When recording your headaches, it’s important to note:
- What you were doing at the time of the headache
- What you ate or drank before it started
- How well you slept
- The weather or climate conditions
- For women, your menstrual cycle, since hormonal changes are often linked to headaches
Dr. Munro advises against making your diary too detailed, though.
“It was disappointing since I made the error of making mine extremely detailed,” she says. “Instead, keep it brief and perhaps summarize the effect on your day with a number between one and ten.”
She also suggests recording your good, headache-free days (“crystal-clear days”), not just the bad ones. This helps doctors see patterns more clearly.
After you’ve tracked your symptoms for a while, your physician can review your notes to identify possible trends or triggers.
2. Make Sensible Use of Caffeine
You might think avoiding coffee is best when you have a headache, but the reality is more nuanced.
According to Dr. Munro, moderate caffeine use can actually enhance the effects of some painkillers — but too much can make headaches worse.
“Caffeine is a co-analgesic, which means it can boost the effect of a painkiller,” she explains.
If you don’t consume large amounts daily, small, careful doses can improve pain relief. However, she warns against drinking caffeine in the afternoon or evening, as it can disrupt sleep — and poor sleep is another common trigger.
It’s also important to assess your overall caffeine intake. If you consume large amounts regularly, you may develop a caffeine overuse headache, and if you suddenly stop, you could experience withdrawal headaches.
3. Avoid Missing Meals
What and when you eat may play a major role in managing headaches.
Dr. Munro recommends following a Mediterranean-style diet, rich in protein, healthy fats, and complex carbohydrates, to keep your energy levels stable.
Avoiding quick-release sugary snacks is essential, and skipping meals can often trigger headaches.
In her own experience, Dr. Munro says that avoiding dairy and gluten helped relieve her headaches, though that may not apply to everyone.
“I also found eating regularly and taking lunch to work made a difference,” she says.
She adds that other lifestyle habits — such as moderate exercise, proper sleep, stress reduction, and staying hydrated — can further reduce headache frequency.
Aim to drink enough water throughout the day so that you don’t feel thirsty and your urine stays clear and pale, indicating good hydration.
4. Steer Clear of Codeine-Containing Medicines
“There are lots of things, like painkillers or anti-nausea tablets, you can buy over the counter that may be helpful to manage headaches,” says Dr. Munro.
However, she advises avoiding any medications containing codeine, as they can worsen nausea and increase headache frequency.
“Depending on the intensity of your headache, painkillers can be quite effective,” she says. “If they’re becoming more frequent or intense, your GP can help you find a more suitable medication.”
To lower the risk of rebound headaches, she recommends not using painkillers more than twice a week.
The Takeaway
Headaches are common and usually not a cause for alarm.
Understanding your personal triggers — through journaling, balanced caffeine intake, regular meals, hydration, and mindful medication use — can help reduce their occurrence.
However, if your headache is sudden, severe, or unusual, always consult your doctor for proper evaluation.
