Updated on June 2, 2025.
If you’re familiar with the dull throb or stabbing pain of a headache, you’re not alone. Headaches are very common. In fact, they affect about 4 in 10 people globally, according to the World Health Organization.
There are several different types of headaches. Many fall into these categories:
- Tension headaches are the most common type of headache and are often linked to stress. They’re marked by pain on both sides of the head, sometimes described as feeling like a tight band around the temples. They can last for a few hours or up to several days.
- Cluster headaches are less common. They’re characterized by pain and other symptoms on one side of the head. These other signs include drooping of the eyelid, narrowing of the pupil, redness of the white part of the eye, and a runny nose. The pain typically lasts from 15 to 180 minutes. It may subside but then return in clusters of up to eight attacks per day for a period of weeks to months.
- Migraine headaches also typically occur on one side of the head. The pain is often described as pulsing or throbbing. Additional migraine symptoms may include nausea, vomiting, and sensitivity to lights and sounds.
When symptoms strike, a headache can send a person straight to the medicine cabinet. But medication may not be the only treatment. These natural approaches could help you find relief—or perhaps avoid headache pain in the first place.
Modify your diet
If headaches are a regular occurrence, it may be helpful to add foods to your diet that are rich in magnesium and riboflavin, also known as vitamin B2. Some evidence suggests that not getting enough of these nutrients may contribute to headaches. Green vegetables and whole grains are rich sources of magnesium, while low-fat dairy and eggs contain a good amount of riboflavin.
Getting plenty of omega-3 fatty acids in your diet may also be helpful. In people who have migraines, these healthy fats have been linked to fewer headaches and less-severe symptoms. Omega-3s can be found in fatty fish like salmon and tuna, walnuts, chia seeds, flaxseeds, and plant oils such as canola and soybean oil.
It may also be wise to limit or eliminate potential migraine trigger foods from your diet, such as caffeine, alcohol, red wine, chocolate, and aged cheeses. A good rule of thumb is to be sure your overall diet is healthy and balanced, with a good mix of whole grains, fruits and vegetables, lean proteins, and healthy fats from fish and vegetable sources.
Stay hydrated
Not drinking enough water can bring on a headache or migraine. But research has shown that increasing your fluid intake may help you find relief, often within a few minutes. Staying hydrated may also help you avoid headaches to begin with.
You may be familiar with the guideline of drinking 8 cups of water each day, but different people have different water requirements depending on age, physical condition, climate, health issues, and many other factors. Check with your healthcare provider (HCP) about a hydration habit that makes sense for you.
Use heat or cold therapy
Depending on the type of headache you get, you may find relief by using a heat pack or cold compress. People who get migraines tend to prefer cold therapy, while heat may be more beneficial for tension headaches.
Use heat or cold in moderation, a few times a day. Place a towel or cloth between the source and your skin, and make sure you don’t fall asleep with any type of heating pad on.
Grab a yoga mat
Yoga is thought to help ease headaches by relieving stress, one of the major causes of headache pain. A 2023 review of research published in the journal Cureus suggests that yoga can be a valuable addition to medication treatment for migraines, helping to reduce the frequency, intensity, and duration of headaches. Sign up for a yoga class through your local government’s parks or health department or try home yoga workouts with a reputable online teacher or video series. An HCP can make recommendations.
Consider exploring acupuncture
The small, thin needles used in this ancient form of Chinese medicine may offer benefits when it comes to migraine relief. Some studies suggest it may help reduce the frequency and duration of migraines without the side effects of medication. Further research is needed to determine how to incorporate acupuncture effectively into an overall migraine treatment plan.
Get better sleep
Studies have found that not getting enough sleep or having poor sleep habits can trigger migraines and increase the frequency of tension headaches. Aim for seven to nine hours of sleep each night. Building good sleep habits can help:
- Stick to a consistent sleep-wake schedule. Go to bed at the same time each night and wake up at the same time each morning, even on weekends and holidays.
- Establish a nightly wind-down routine. Relax by reading a book, listening to soft music, or taking a warm bath before bed.
- Create a sleep-inducing environment. Keep your bedroom cool and dark, use it only for sleep and sex, and keep digital devices out.
- Avoid things that can keep you up at night. That includes large meals, caffeine or alcohol, and screentime.
- Be mindful of your daytime routine. Habits like staying physically active, getting sunlight exposure, and avoiding naps during the day can help ensure a better night’s rest.
If you have persistent headaches that are interfering with your day-to-day life, start by talking to your HCP. Together, you can come up with a plan to diagnose potential underlying issues, reduce headache triggers, and move forward with your best options for treatment.
