18 Remedies to Get Rid of Headaches Naturally

Tips to Get Rid of a Headache

Headaches happen. The good news is there are several simple things you can do to ease the pain without a trip to the doctor. Try these tips and get to feeling better fast.

Try a Cold Pack

If you have a migraine, place a cold pack on your forehead. Ice cubes wrapped in a towel, a bag of frozen vegetables, or even a cold shower may ease the pain. Keep the compress on your head for 15 minutes, and then take a break for 15 minutes.

Use a Heating Pad or Hot Compress

If you have a tension headache, place a heating pad on your neck or the back of your head. If you have a sinus headache, hold a warm cloth to the area that hurts. A warm shower might also do the trick.

Ease Pressure on Your Scalp or Head

If your ponytail is too tight, it could cause a headache. These “external compression headaches” can also be brought on by wearing a hat, headband, or even swimming goggles that are too tight.

Dim the Lights

Bright or flickering light, even from your computer screen, can cause migraine headaches. If you’re prone to them, cover your windows with blackout curtains during the day. Wear sunglasses outdoors. You might also add anti-glare screens to your computer and use daylight-spectrum fluorescent bulbs in your light fixtures.

Try Not to Chew

Chewing gum can hurt not just your jaw but your head. The same is true for chewing your fingernails, lips, the inside of your cheeks, or handy objects like pens. Avoid crunchy and sticky foods, and make sure you take small bites. If you grind your teeth at night, ask your dentist about a mouth guard. This may curb your early-morning headaches.

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Hydrate

Drink plenty of liquids. Dehydration can cause a headache or make one worse.

Get Some Caffeine

Have some tea, coffee, or something with a little caffeine in it. If you get it early enough after the pain starts, it could ease your headache pain. It can also help over-the-counter pain relievers like acetaminophen work better. Just don’t drink too much because caffeine withdrawal can cause its own type of headache.

Practice Relaxation

Whether it’s stretches, yoga, meditation, or progressive muscle relaxation, learning how to chill out when you’re in the middle of a headache can help with the pain. You might talk to your doctor about physical therapy if you have muscle spasms in your neck.

Try Massage

You can do it yourself. A few minutes massaging your forehead, neck, and temples can help ease a tension headache, which may result from stress. Or apply gentle, rotating pressure to the painful area.

Take Some Ginger

A small recent study found that taking ginger, in addition to regular over-the-counter pain meds, eased pain for people in the ER with migraines. Another found that it worked almost as well as prescription migraine meds. You can try a supplement or brew some tea.

Use Meds in Moderation

Pharmacy shelves are stocked with pain relievers for all kinds of headaches. To get the most benefit with the least risk, follow the directions on the label and these guidelines:

Choose liquid over pills. Your body absorbs it faster.
Avoid ibuprofen and other nonsteroidal anti-inflammatory drugs (NSAIDs) if you have heart failure or kidney failure.
Do not give aspirin to a child under age 18.
Take painkillers as soon as you start to hurt. You’ll probably beat it with a smaller dose than if you wait.
If you get sick to your stomach when you get a headache, ask your doctor what might help.
Ask your doctor what to take to avoid a rebound headache, which is pain that sets in after a few days of pain relievers.

And be sure to talk to your doctor about what headache symptoms you should not treat at home.

When to Call Your Doctor

Get medical care right away for:

A headache that follows a head injury
A headache along with dizziness, speech problems, confusion, or other neurological symptoms
A severe headache that comes on suddenly
A headache that gets worse even after you take pain medications

Show Sources

Beth Israel Deaconess Medical Center: “Have a Headache at Work? 13 Quick Fixes.”

National Headache Foundation: “Hot and Cold Packs/Showers,” “Bruxism.”

National Health Service (UK): “Sinus headache,” “10 Headache Triggers.”

Blau, JN. Headache, published online May 2004.

The International Headache Classification ICHD-2: “External Compression Headache.”

Mount Sinai Hospital: “Managing Your Migraines”

American Headache Society: “Dental Appliances and Headache,” “Types of Headaches,” “Sinus Headache or Migraine?” “Acute Therapy: Why Not Over-The-Counter or Other Nonspecific Options?” “Ten Things That You and Your Patients with Migraine Should Know.”

The Migraine Trust: “Medication for Migraine.”

Lawrence C. Newman, MD, President, American Headache Society and Director, Headache Institute, Mount Sinai Roosevelt Hospital, New York City.

American Academy of Neurology: “Migraine Headache.”

American Migraine Foundation: “Headache Hygiene – What is it?”

American College of Physicians: “Managing Migraine.”

Johns Hopkins Medicine: “Chronic Daily Headache.”

Mayo Clinic: “Acupuncture,” “Migraine,” “Migraines: Simple steps to head off the pain,” “Rebound headaches,” “Tension headache.”

Cleveland Clinic: “Self-Care Treatments for Headaches: Procedure Details,” “Headache Treatment Overview,” “Self-Care Treatment for Headaches,” “When to Call the Doctor About Your Headache Symptoms,” “Headache Treatment Overview.”

National Center for Complementary and Integrative Health: “Acupuncture: In Depth,” “Butterbur,” “Feverfew.”

Cephalalgia: “Double-blind placebo-controlled randomized clinical trial of ginger (Zingiber officinale Rosc.) addition in migraine acute treatment.”

Phytotherapy Research: “Comparison between the efficacy of ginger and sumatriptan in the ablative treatment of the common migraine.”

FamilyDoctor.org: “Hydration: Why it is so important.”

HealthyChildren: “Choosing Over-the-Counter Medicines for Your Child.”

18 Remedies to Get Rid of Headaches Naturally

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Headaches are a common condition that many people deal with on a daily basis.

Ranging from uncomfortable to downright unbearable, they can disrupt your day-to-day life.

Several types of headaches exist, with tension headaches being the most common. Cluster headaches are painful and happen in groups or “clusters,” while migraines are a moderate-to-severe type of headache.

Although many medications can be used to treat headache symptoms, a number of effective natural treatments also exist.

Keep reading for 18 effective home remedies to naturally get rid of headaches.

Headaches have a number of causes, some of which are much more serious than others.

Research shows that certain dietary and lifestyle factors could increase the risk of experiencing headaches. Examples include ( 1 , 2 , 3 , 4 ):

lack of sleep
dehydration
caffeine withdrawal
alcohol use
nutrient deficiency
undereating

However, serious injuries and underlying health issues can also cause headaches.

For example, headaches can result from potentially life threatening conditions, including tumors and blood clots, as well as from traumatic brain injury ( 5 ).

Medication overuse and infections of the central nervous system can cause headaches as well ( 6 ).

Additionally, some people are more likely to experience headaches than others.

People with obesity, those with sleep disorders, those who smoke, and those with high caffeine intake are more at risk of experiencing headaches. People with a family health history of headaches are more prone to headache disorders too ( 6 , 7 , 8 ).

1. Drink water

Inadequate hydration may lead you to develop a headache.

In fact, studies have demonstrated that dehydration is a common cause of headaches ( 4 , 9 )

What’s more, being dehydrated can impair concentration and cause irritability, making your symptoms seem even worse ( 10 ).

Thankfully, research suggests that drinking more water may help reduce headache occurrence, duration, and severity in some people (11).

To help avoid dehydration headaches, focus on drinking enough water throughout the day and eating water-rich foods like fruits and vegetables.

2. Take some magnesium

Magnesium is an important mineral necessary for countless functions in the body, including blood sugar regulation and nerve transmission ( 12 ).

Interestingly, magnesium has also been shown to be a safe, effective remedy for headaches.

Evidence suggests that magnesium deficiency is more common in people who get frequent migraine headaches than in those who don’t ( 13 ).

Studies have shown that treatment with supplemental magnesium, in many different doses and forms, may help reduce both the frequency and the severity of migraine headaches ( 14 ).

For example, supplementing with 600 mg of magnesium citrate may be effective for reducing headaches in people with migraine ( 15 ).

However, taking magnesium supplements can cause digestive side effects like diarrhea in some people, so it’s best to start with a smaller dose when treating headache symptoms and ask a healthcare professional if you have questions related to dosing.

Pure Encapsulations Magnesium Citrate is a great choice for people who want to try magnesium for headaches. Each capsule contains 150 mg of magnesium citrate.

Pure Encapsulations products are tested by third-party, independent laboratories, including Eurofins, Intertek, and Silliker (16).

3. Limit alcohol

While having an alcoholic drink may not cause a headache in most people, studies have shown that alcohol can trigger migraines in about one-third of those who experience frequent headaches ( 17 ).

Alcohol intake is also a risk factor for tension headaches and for cluster headaches, which are among the most severe types of headaches ( 17 , 18 ).

There are several ways in which alcohol is thought to trigger headaches, including by provoking inflammation, activating certain neuronal pathways, contributing to dehydration, and widening blood vessels, though the exact mechanism is still unclear ( 17 ).

4. Get adequate sleep

Sleep deprivation can be detrimental to your health in many ways and may even cause headaches in some people.

In fact, research shows that poor sleep quality and insomnia are associated with increased headache frequency and severity ( 19 ).

Sleep apnea, a health condition in which breathing repeatedly stops and then starts again during sleep, is associated with morning headaches, while insomnia is linked to increased headache severity in those with tension headaches ( 20 , 21 ).

However, getting too much sleep has also been shown to trigger headaches. Therefore, getting the right amount of rest important for those looking for natural headache prevention ( 22 ).

For maximum benefits, aim for the “sweet spot” of 7–9 hours of sleep per night ( 23 ).

5. Avoid foods high in histamine

Histamine is a chemical found naturally in the body that plays a role in the immune, digestive, and nervous systems ( 24 ).

It’s also found in certain foods, such as aged cheeses, fermented foods, beer, wine, smoked fish, and cured meats.

Studies suggest that consuming histamine may cause migraines in those who are sensitive to it ( 25 ).

Some people cannot excrete histamine properly because they have impaired function of the enzymes responsible for breaking it down ( 26 ).

Cutting histamine-rich foods from the diet may help reduce symptoms such as headaches in people who are sensitive to histamine ( 27 ).

6. Try essential oils

Essential oils are highly concentrated liquids that contain aromatic compounds from a variety of plants.

They have many therapeutic benefits and are most often used topically, though some can be ingested.

Research suggests that peppermint, lavender, and eucalyptus essential oils are especially helpful when you have a headache ( 28 , 29 , 30 ).

If you experience frequent headaches, try diffusing essential oils or rubbing a small amount of an essential oil, like peppermint or lavender oil, mixed with a carrier oil, like jojoba, onto your wrists or temples.

There are a number of high quality essential oils available, with Eden Botanicals being one of the best brands to consider.

7. Try a B-complex vitamin

B vitamins are a group of water-soluble micronutrients that play many important roles in your body. For example, they contribute to neurotransmitter synthesis and help turn food into energy (31).

Some B vitamins may also have a protective effect against headaches.

Several studies have shown that certain B vitamin supplements, including riboflavin (B2), folate, B12, and pyridoxine (B6) may reduce headache symptoms ( 32 , 33 , 34 ).

B-complex supplements contain all eight of the B vitamins and are a safe, cost-effective way to naturally treat headache symptoms.

B vitamins are considered safe to take on a regular basis, as they are water-soluble, meaning that any excess will be flushed out through the urine ( 35 ).

If you’re looking for a high quality B-complex supplement, you may want to try Nordic Naturals Vitamin B Complex. It contains highly absorbable forms of B vitamins, including methylcobalamin and 5-methyltetrahydrofolate (5-MTHF).

The supplement is third-party tested, and customers can obtain a certificate of analysis on the Nordic Naturals website.

8. Soothe pain with a cold compress

Using a cold compress may help reduce your headache symptoms.

Applying cold or frozen compresses to your neck or head area decreases inflammation, slows nerve conduction, and constricts blood vessels, all of which could help reduce headache pain ( 36 ).

Studies suggest that cold therapy may benefit those experiencing certain types of headaches, including headaches caused by nitrate medication used to treat heart conditions like chest pain ( 37 ).

To make a cold compress, fill a waterproof bag with ice and wrap it in a soft towel. Apply the compress to the back of your neck, your head, or your temples for headache relief.

9. Consider taking coenzyme Q10

Coenzyme Q10 (CoQ10) is a substance produced naturally by the body that plays a role in energy production and functions as a powerful antioxidant ( 38 ).

Studies have shown that taking CoQ10 supplements may be an effective natural way to treat headaches.

For example, one study in 80 people diagnosed with migraine demonstrated that taking 100 mg of CoQ10 per day reduced migraine frequency, severity, and length ( 39 ).

A 2021 review that included 6 studies found that treatment with 30–800 mg of CoQ10 per day was effective for reducing migraine frequency and duration ( 40 ).

Thorne Research CoQ10 (previously Q-Best 100), which provides 100 mg of CoQ10 per 1-gelcap serving, is a good option for people who experience migraine.

Thorne Research is a well-trusted supplement company that is certified by several third-party organizations, including the Therapeutic Goods Association, a regulatory agency run by the Australian Government Department of Health (41).

10. Try an elimination diet

Studies suggest that food intolerances can trigger headaches in some people ( 1 ).

To discover whether a certain food is causing frequent headaches, you may consider trying an elimination diet that removes the foods most related to your headache symptoms.

Aged cheeses, alcohol, chocolate, citrus fruits, and coffee are among the most commonly reported food triggers in people with migraines ( 1 ).

A 2016 study in 50 people with migraine found that eliminating migraine-triggering foods from the diet significantly reduced migraine attack frequency, duration, and severity ( 42 ).

11. Drink caffeinated tea or coffee

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12. Try acupuncture

Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into the skin to stimulate specific points on the body ( 45 ).

This practice has been linked to a reduction in headache symptoms in many studies.

A 2020 overview of 15 systematic reviews concluded that acupuncture may be an effective therapy for people with migraine ( 46 ).

What’s more, a 2022 study that included 156 people with migraine found that treatments with both 5 and 10 sessions of acupuncture were effective for reducing frequency of migraine attacks and migraine severity ( 47 ).

If you’re looking for a natural way to treat chronic headaches, acupuncture may be a worthwhile choice.

13. Relax with yoga

Practicing yoga is an excellent way to relieve stress, increase flexibility, decrease pain, and improve your overall quality of life ( 48 ).

Taking up yoga may even help reduce the intensity and frequency of your headaches.

One study investigated the effects of yoga therapy on 60 people with chronic migraines. Headache frequency and intensity were reduced more in those receiving both yoga therapy and conventional care than in those receiving conventional care alone ( 49 ).

Additionally, a 2020 review that included six studies found that yoga helped improve headache frequency, duration, and intensity in patients with tension-type headaches ( 50 ).

14. Avoid strong smells

Strong odors like those from perfumes and cleaning products can cause certain individuals to develop headaches.

A study of 400 people who experienced either migraine or tension headaches found that strong odors, especially perfumes, often triggered headaches ( 51 ).

This hypersensitivity to odors is called osmophobia and is common in those with chronic migraines ( 52 ).

If you think you may be sensitive to smells, avoiding perfumes, cigarette smoke, and strongly scented foods may help decrease your chance of getting a migraine.

15. Try an herbal remedy

Research suggests that certain herbs, including curcumin, chamomile, and butterbur, may reduce headache symptoms.

For example, a 2020 review of 19 studies found positive preliminary findings for curcumin as a preventive treatment and for chamomile as an acute treatment for migraine ( 53 ).

The review also found limited evidence that supplementing with butterbur, a perennial shrub native to Germany that has anti-inflammatory effects, may benefit those with migraine ( 53 ).

Even though some herbs are safe to take, it’s important to be cautious when supplementing with herbs, as many can interact with commonly prescribed medications and may be unsafe for people who are pregnant or have certain health conditions ( 54 ).

Of the herbal supplements mentioned in the review listed above, curcumin and chamomile are generally considered safe. However, it’s important to check with a healthcare professional before using any herbal remedy to treat headaches.

Thorne Meriva-SF is an excellent choice for those looking for a high quality curcumin supplement to prevent migraines, and Nature’s Way Chamomile may be helpful if you’re looking for immediate headache relief.

16. Avoid nitrates and nitrites

Nitrates and nitrites are food preservatives commonly added to items like hot dogs, sausages, and bacon to keep them fresh by preventing bacterial growth.

Foods containing them have been shown to trigger headaches in some people ( 55 ).

Nitrites may trigger headaches by causing the expansion of blood vessels ( 56 ).

In order to minimize your exposure to nitrites, limit the amount of processed meats in your diet and choose nitrate-free products whenever possible.

17. Take some ginger

Ginger root contains many beneficial compounds, including antioxidants and anti-inflammatory substances ( 57 ).

A 2021 review that included three randomized control trials found that treatment with ginger supplements helped reduce pain in people with migraine ( 58 ).

What’s more, the ginger treatments helped reduce nausea and vomiting, common symptoms associated with severe headaches ( 58 ).

If you’re interested in taking a ginger supplement, Pure Encapsulations Ginger Extract is a high quality supplement that provides 500 mg of ginger root extract per capsule.

You can also make a powerful tea using fresh ginger root. Not only is it cost-effective to make, but drinking the tea is a healthy way to stay hydrated.

18. Move more

One of the simplest ways to reduce headache frequency and severity is to engage in physical activity.

A number of studies have shown that exercise could help significantly reduce migraine intensity, frequency, and duration ( 59 , 60 , 61 )

There are many ways to increase your activity level, but one of the simplest ways is to increase the number of steps you take throughout the day.

18 Remedies to Get Rid of Headaches Naturally

Tips to Get Rid of a Headache

Try a Cold Pack

Use a Heating Pad or Hot Compress

Ease Pressure on Your Scalp or Head

Dim the Lights

Try Not to Chew

Hydrate

Get Some Caffeine

Practice Relaxation

Try Massage

Take Some Ginger

Use Meds in Moderation