Natural Headache Relief That Works Fast—From Migraines to Tension Pain
The best part? You'll start to feel better in as little as 20 minutes
When headache pain strikes, you want fast relief. Whether you’re dealing with a tension headache, migraine or sinus pain, these natural remedies tamp down discomfort without the need for meds. Ready to start feeling better? Keep scrolling to see the best science-backed treatments to ease your headache symptoms.
Tension headache relief
When stress clamps your head like a vice, a full-body relaxation technique can release tension’s grip. A 12-week study published in the journal Holistic Nursing Practice found that those with chronic tension headaches who spent 20 minutes breathing deeply and consciously relaxing their muscles head to toe (a method called progressive muscle relaxation) reduced the average severity of their head pain by 57 percent.
Plus, their monthly headache days dropped by 47 percent. To do: Lie on your back and breathe slowly. As you inhale, gently tense one muscle group for a few seconds, then fully release it as you exhale. Work your way down your body from your forehead to your feet.
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Migraine headache relief
A report in The Journal of Headache and Pain reveals that 29 percent of migraine flares could be linked to cold weather, which makes surface vessels contract and deeper head and neck vessels dilate, activating the trigeminal pain pathway. But here’s a twist: When you place a cold pack over the carotid arteries on the front of the neck, it constricts those deep, dilated blood vessels and quiets the overactive trigeminal nerve—reversing the process that may have fueled your migraine pain. In a University of Hawaii study, 77 percent of participants who used this method cut their pain by 32 percent within 30 minutes, while those who didn’t saw pain markedly increase.
Sinus headache relief
Spending time indoors increases your exposure to indoor allergens that can settle in the sinuses and cause pain across the brow, cheeks and behind the eyes. A simple saline nasal spray offers quick headache relief by flushing out irritants that trigger this type of pain. And in a six-month University of Wisconsin study, daily use kept sinuses noticeably clearer for 93 percent of people. One to try: Wizard Wellness Sinus Rinse, which also contains prebiotics and postbiotics to support a healthy nasal microbiome.
Insomnia headache relief
If you wake up to pounding head pain, the culprit is likely a lack of deep sleep—the type of rest the brain needs to produce pain-taming serotonin, says neurologist June Lee, MD. Thankfully, spending 20 percent more time in deep sleep is as easy as listening to pink noise (which sounds like rainfall) at night. Northwestern University scientists say the soothing sounds will cut your morning headache risk in half.
Dehydration headache relief
Sure, we all have the best intentions to drink plenty of water every day. But life often gets in the way, and many of us forget to sip as often as we should. Finding relief from dehydration-triggered headaches is as easy as filling up a reusable water bottle (try the BrüMate Era Flip leak-proof tumbler) and setting a reminder on your phone to sip every hour. Research in the Journal of Evaluation in Clinical Practice found that people who increased their water intake by about six cups per day reported a significant improvement in the impact headaches had on their daily life.
Vitamin shortfall headache relief
If it’s been cloudy or overcast and you notice that you’re having more headaches, “blame vitamin D3 shortfalls,” says endocrinologist Michael Holick, MD. “This nutrient relaxes scalp muscles and pain nerves, but skin can’t make D3 unless it’s exposed to sunlight.” Luckily, Cornell scientists say supplementing with 3,000 IU of vitamin D3 daily cuts headache risk by up to 78 percent. (Just be sure to check with your doctor first.)
Bruxism headache relief
Grinding or clenching your teeth (known as bruxism) can overwork jaw muscles, doubling your headache risk. And many of us do it without even realizing, especially when we’re sleeping. Fortunately, research published in the journal Pediatric Neurology found that making it a habit to massage your jawline for just 30 seconds each hour (which loosens tense, overworked muscles) provides natural relief from these types of recurrent headaches within seven days.
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