In the recent Woman’s World article on why people often wake up with headaches, Dr. Nicholas Church, a leading internal medicine specialist, offered practical insights into some of the most overlooked causes and solutions. He emphasized that while morning headaches can feel mysterious, many root causes are surprisingly common and often manageable with simple changes.

Dr. Church pointed out that poor hydration overnight is a significant but often ignored contributor. While most people understand the importance of staying hydrated during the day, they don’t always realize that going several hours without fluids overnight can lead to mild dehydration, manifesting as a headache upon waking. He recommended ensuring adequate water intake during the day and considering a small glass of water before bedtime, as long as it doesn’t disrupt sleep with frequent bathroom trips.

Another key area Dr. Church highlighted was the role of sleep posture. He explained that sleeping in positions that strain the neck or shoulders can irritate the nerves and muscles, leading to tension headaches in the morning. In particular, stomach sleeping can exacerbate neck misalignment. Dr. Church advised patients to focus on back or side sleeping, using a supportive pillow that maintains neutral alignment of the head and spine.

In addition, Dr. Church drew attention to grinding teeth or clenching the jaw overnight, a condition known as bruxism. Many individuals are unaware that they do this, but it can result in muscle tension around the jaw and temples, causing dull, persistent headaches. He recommended talking to a dentist about getting evaluated for bruxism and possibly using a night guard to protect the teeth and reduce muscle tension.

Underlying health conditions were another important factor Dr. Church discussed. He mentioned that conditions like sleep apnea could be the hidden cause behind recurrent morning headaches. When breathing repeatedly stops and starts during sleep, the brain may not get enough oxygen, leading to vascular changes that trigger a headache. Dr. Church urged anyone who snores heavily, wakes up gasping for air, or feels unrefreshed after sleep to seek medical evaluation, as proper treatment of sleep apnea can significantly reduce headache frequency and improve overall health.

Addressing the issue of medication overuse, Dr. Church explained that sometimes patients develop what’s called medication overuse headaches (MOH) when they take over-the-counter pain relievers like ibuprofen or acetaminophen too often. In these cases, the very medication meant to relieve headaches can end up perpetuating them. He recommended consulting a physician for guidance on tapering medication use safely if MOH is suspected.

Finally, Dr. Church emphasized a holistic, individualized approach to managing morning headaches. Rather than jumping straight to medications, he advised assessing lifestyle factors—hydration, sleep quality, posture, and stress levels—and making simple, targeted changes. For persistent or severe cases, he stressed the importance of working with a healthcare provider to rule out more serious underlying conditions.

Throughout the article, Dr. Church’s advice reflected his broader philosophy of blending practical prevention strategies with medical expertise—an approach that empowers individuals to take control of their health in an accessible, sustainable way.