5 Best Natural Headache Remedies, According To Experts

Are relentless headaches making you wish for a magic solution? Natural headache remedies offer a sensory escape that can make your noggin’ feel like it’s been transported to a serene oasis. Whether you prefer sipping a warm concoction, massaging a secret spot on your body, or just inhaling some heavenly scents, there’s an option for everyone. The best natural headache remedies are like a personalized toolkit. You’re in control, and you get to pick what suits you best.

According to a recent study, acupuncture is a great natural way to reduce chronic headache symptoms. Not all of us have easy access to acupuncture, though. There are plenty of other ways to ease headache pain right from the comfort of your own home. StudyFinds has created a list based on the consensus from nine experts for the best natural headache remedies. Are we missing anything? Share your thoughts in the comments below.

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man in blue crew neck shirt covering his face
A man with a headache (Photo by Sander Sammy on Unsplash)

The List: Best Natural Headache Remedies To Try

1. Water

A man drinking a bottle of water
A man drinking a bottle of water (Photo by Nigel Msipa from Unsplash)

Ever reach for a painkiller only to realize you haven’t had a single sip of water all day? You might not be alone. According to experts, dehydration could be a major contributor to headaches and migraines. Kersenbrock Chiropratic highlights research linking chronic dehydration to causing and worsening headaches and migraines. They recommend drinking several liters of water daily and keeping track of both your water intake and your headache frequency to see a potential link. They believe that the natural results of rehydration might surprise you.

Drip Hydration echoes this sentiment, stating that water is often the first line of defense when dealing with a headache caused by dehydration. Dehydration headaches can typically be relieved within 30 minutes to three hours of rehydrating.

Don’t underestimate hydration! Water is the unsung hero, quenching your headache like a superhero’s cape. You don’t need a magic potion; you need a glass of water to wash away those pounding pains. Live Strong says many easily forget this simple solution. They quote Dr. Williams, highlighting dehydration as a significant “migraine catalyst.” They recommend replacing sugary drinks with water throughout the day. Aim to drink half your body weight in ounces of water daily.

2. Get More Sleep

Man taking a nap and sleeping at his work desk
A man sleeping on the job (© Prostock-studio – stock.adobe.com)

Feeling a headache coming on? It could be your sleep schedule sending you a not-so-subtle message. Kersenbrock Chiropractic emphasizes the link between poor sleep habits and increased frequency and severity of headaches. They recommend establishing a consistent sleep schedule by going to bed and waking up at the same time daily. Additionally, they recommend practicing good sleep hygiene, which can involve creating a cool, dark sleep environment, avoiding stimulating activities like watching TV in bed, and reserving your bed for sleep and intimacy.

Sleep isn’t just a necessity; it’s a sweet escape from those pesky head-pounders. Health Grades expands on the concept of sleep regulation, highlighting that both insufficient and excessive sleep can contribute to headaches. Avoid oversleeping and improve your overall sleep quality to potentially reduce headaches in the process.

Live Strong further emphasizes the crucial role of sleep in managing headaches, quoting “lack of sleep or disordered sleep” as common triggers. They highlight the benefits of maintaining a regular sleep schedule and getting adequate sleep, which can significantly reduce the frequency and severity of headaches for many individuals. Get snoozing!

3. Massage

A woman massaging her back with a massage gun
A woman massaging her back with a massage gun (Photo by Andrey_Popov on Shutterstock)

Feeling a tightness in your neck and shoulders alongside your headache? You might be experiencing a tension headache, and massage could be the key to relief. Health Grades delves into the connection between muscle tension in the neck, shoulders, and upper back and tension headaches. They suggest various methods of addressing this tension, including professional massages, massage balls, and applying heat. Also, good posture and workstation ergonomics can prevent muscle tightness that can contribute to headaches.

Who knew that a little kneading and rubbing could be the key to your headache-free life? Swap those headache pills for a rejuvenating massage and let the tension drift away. According to Good Housekeeping, applying pressure to specific trigger points like the trapezius muscles in the shoulders, temples, and behind the ears can also be effective in relieving tension from headaches.

Check out our list of the best massage guns here.

4. Essential Oils

An essential oil diffuser
An essential oil diffuser (Photo by Tron Le on Unsplash)

A growing body of evidence suggests that essential oils might offer relief for those suffering from headaches. Kersenbrock Chiropractic recommends lavender oil for reducing tension headaches and migraines, citing research supporting its effectiveness. They recommend diffusing the oil or applying it directly to fabrics.

With a few drops and some inhales, you’ll have nature’s headache remedy right at your fingertips. Health Grades also suggests expands lavender oil’s in the form of aromatherapy or as a topical rub.

As far as which essential oils work for different levels of pain, Drip Hydration mentions peppermint oil for tension headaches and lavender oil for migraines, targeting symptoms like pain, nausea, vomiting, and light sensitivity. They recommend applying peppermint oil to your temples and inhaling lavender oil from your upper lip.

Check out our list of the best essential oils here.

5. Exercise

File photo of person running.
(credit: Sporlab/Unsplash)

Could getting your body moving be the key to banishing those pesky headaches? There’s growing evidence suggesting a link between exercise and reduced headache frequency and severity. Drip Hydration highlights research showing that increased physical activity, even through simple steps like walking more, can be beneficial. They cite a study where regular exercise on a stationary bike was found to be more effective in reducing headache frequency than relaxation techniques. Additionally, their research suggests a connection between low levels of physical activity and an increased risk of headaches.

Strap on those sneakers and let’s tackle headaches with a dose of good old-fashioned exercise. KersenBrock Chiropractic explains how exercise boosts endorphins, natural pain relievers in the brain, contributing to overall pain reduction and headache relief. They encourage individuals to find activities they enjoy, like hiking, biking, or swimming, to incorporate more movement into their lives.

However, Health.com reminds us that listening to your body is crucial. Strenuous exercise during a headache is not a good idea, as it might worsen the pain. They explain this phenomenon as “exertion headaches” and emphasize the importance of regular exercise during headache-free periods as a preventative measure.

Have you tried any other natural remedies for headaches? Leave a comment to let us know!


Note: This article was not paid for nor sponsored. StudyFinds is not connected to nor partnered with any of the brands mentioned and receives no compensation for its recommendations. This article may contain affiliate links in which we receive a commission if you make a purchase.

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About the Author

Te-Erika Patterson

Te-Erika is the Publisher of The Feisty News for Women, the only full-service news source for women. Te-Erika is also the author of How To Love a Powerful Woman, Leave Your Baby Daddy and Loving Female Led Relationships: Relationships that Empower Women. A graduate of The University of Florida, Te-Erika enjoys a thriving career as a digital content creator that has spanned more than a decade. She enjoys chocolate, wine and solitude, and she is currently living a quiet life in Montgomery, Alabama. Follow her @Te-Erika

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