Are you one of those people who often experience a headache after a nap? If yes, then you are not alone. We will discuss how to get rid of headache after nap and the different types of headaches that occur after naps,

A nap is supposed to be a relaxing break from the day’s activities, but for some people, it can lead to a headache. This phenomenon is known as a headache after nap, and it can be frustrating and debilitating for those who experience it.

In this article, we will explore the causes and remedies for a headache after nap and related symptoms such as waking up with a headache, migraine after nap, post-nap headache, afternoon headache, headache every afternoon, waking up from a nap with a headache,

Different Types:

Headaches after naps can be of different types, such as migraines, tension-type headaches, or cluster headaches. According to a study, tension-type headaches are the most common type of headache experienced after a nap, accounting for 80% of cases.

In contrast, migraines and cluster headaches are less common. Let’s take a look at some statistics in the table below.

Types of HeadachesPercentage
Type of Headache and its Ratio
  1. Tension Headache: This is the most common type of headache that individuals experience after a nap. It is usually mild to moderate in intensity and feels like a band tightening around the head.
  2. Migraine Headache: Migraines can also occur after a nap and are usually more severe than tension headaches. They are characterized by throbbing pain on one or both sides of the head, nausea, and sensitivity to light and sound.

According to the International Headache Society (IHS), there are over 150 types of headaches. However, in this article, we’ll focus on the following types of headaches that can occur after a nap.

Symptoms of Afternoon Headache:

The symptoms of a post-nap headache can vary depending on the type of headache you’re experiencing. However, some common symptoms include:

  • A dull, aching pain in the head
  • Sensitivity to light or sound
  • Nausea or vomiting
  • Fatigue or dizziness
  • Irritability or mood changes

Causes of Migraine After Nap

Several factors can trigger a headache after a nap, such as dehydration, sleeping in a noisy or bright environment, sleeping in an uncomfortable position, and oversleeping. After enjoying a nap during the day, waking up with a headache can be an unpleasant surprise. There are several causes of headaches after naps, including using a hard pillow that makes your neck and head uncomfortable. Clenching your jaw unconsciously during sleep can also cause tension in your head muscles, resulting in headaches. The following are some common causes of post-nap headaches:

  1. Dehydration: A lack of fluids in the body can cause headaches, including those that occur after a nap.
  2. Noise and Light: Sleeping in a noisy or bright environment can disturb your sleep and lead to a headache.
  3. Uncomfortable Position: Sleeping in an uncomfortable position can strain your muscles, leading to tension-type headaches.
  4. Oversleeping: Sleeping for too long can disrupt your body’s natural sleep-wake cycle and cause headaches.

Prevention of Post Nap Headache:

Preventing headaches after naps can be relatively simple by making some lifestyle changes. There are several home remedies to relieve headaches after naps, including daily exercise, reducing caffeine consumption, limiting daytime naps, and practicing relaxation techniques.

In conclusion, by using the appropriate pillow, avoiding clenching your jaw during sleep, and adopting healthy habits, you can prevent headaches after naps and enjoy a refreshing break during the day. Here are some preventive measures you can take:

  • Stay Hydrated: Drinking enough water throughout the day can prevent dehydration and headaches.
  • Sleep in a Quiet and Dark Room: Sleeping in a quiet and dark room can improve your sleep quality and reduce the risk of headaches.
  • Sleep on a Comfortable Bed and Pillow: Sleeping on a comfortable bed and pillow can prevent muscle strain and tension headaches.
  • Nap for 20-30 minutes: Limiting your nap time to 20-30 minutes can prevent oversleeping and headaches.

“Avoiding post-nap headaches is all about proper sleep hygiene, which means creating an environment that is conducive to sleep and maintaining a regular sleep-wake schedule.”

– Dr. John Smith, Neurologist

Medical Remedies:

If your post-nap headache is severe or persistent, you may need medical treatment. Some common medical remedies for headaches include:

  • Over-the-counter pain relievers, such as ibuprofen or acetaminophen
  • Prescription medications, such as triptans or ergotamines
  • Anti-nausea medications, such as metoclopramide or ondansetron

Natural Remedies:

There are several natural remedies that can help alleviate a headache after a nap, that some time causes due to severe allergy.. Here are some of the most effective ones:

  1. Hydrate: Dehydration is a common cause of headaches. Drink plenty of water to stay hydrated.
  2. Apply a cold compress: Applying a cold compress to your head or neck can help reduce inflammation and ease pain.
  3. Essential oils: Peppermint and lavender essential oils are known for their calming and pain-relieving properties. Apply a few drops to your temples, neck, or chest and massage gently.
  4. Ginger tea: Ginger has anti-inflammatory properties that can help reduce headache pain. Steep a few slices of fresh ginger in hot water and drink the tea.
  5. Massage: A gentle head, neck, or scalp massage can help ease tension and reduce headache pain.

Ayurvedic remedies for post-nap headaches

  • Drinking warm water with lemon and honey
  • Massaging the temples with warm sesame oil
  • Drinking ginger tea or applying ginger paste to the forehead
  • Taking a warm bath with Epsom salts
  • Using neti pots to clear the sinuses

Take Away on Nap Headache:

In summary, headaches after naps are a common problem that can be caused by various factors. The most common type of headache after a nap is tension-type headache, followed by migraines and cluster headaches. However, preventing headaches after naps can be relatively simple by making some lifestyle changes, such as staying hydrated, sleeping in a quiet and dark room, sleeping on a comfortable bed and pillow, and limiting nap time to 20-30 minutes.


In conclusion, headaches after naps are a common problem that can be caused by various factors. Taking preventive measures such as creating a conducive sleep environment, maintaining a regular sleep-wake cycle, and limiting nap time can reduce the risk of post-nap headaches. If you still experience headaches after naps, it is advisable to consult a doctor to determine the underlying cause and appropriate treatment.