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Do morning headaches get more frequent once people reach their 40s and 50s? Answering, Dr Honey Savla, consultant in internal medicine at Wockhardt Hospitals, Mumbai Central, said that doctors tend to see this more often in the mentioned age group. “At this age, people commonly experience early cervical spondylosis, poor sleep posture, increased stress, and light sleep. Hormonal changes, fluctuating blood pressure, and sleep disorders, such as snoring or mild sleep apnea, can also start occurring around this time. All these factors make morning headaches more likely,” said Dr Savla.
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Even long work hours and teeth grinding at night can play a role, said Dr Manjusha Agarwal, senior consultant in internal medicine at Gleneagles Hospital, Parel, Mumbai. “Sometimes, even small habits like sleeping very late, using gadgets before bed, or drinking too much caffeine can trigger headaches on waking up,” said Dr Agarwal.
But the good news? They are usually manageable with small lifestyle changes.
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How do I know if my headache is due to posture or a medical issue?
If the headache improves on weekends, with a better pillow, or after physiotherapy, posture is often the cause, said Dr Savla. “If you notice warning signs like headaches every day, vision changes, vomiting, weakness, severe stiffness, or headaches that wake you up from sleep, you should seek medical evaluation. These could indicate sinus issues, blood pressure fluctuations, migraines, or sleep apnea,” elucidated Dr Savla.
Reduce your usage of devices (Photo: Freepik)
Is it true that sleeping on the stomach can trigger morning headaches?
Yes, it can, said Dr Savla. “When you sleep on your stomach, you can’t breathe with your face down, so your neck naturally twists to one side for hours. This puts the cervical spine out of its normal position. The muscles around your neck and upper back tense up overnight, and that tension can lead to a dull headache in the morning. It’s not dangerous, but it’s a common mechanical trigger,” said Dr Savla.
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What is the best sleeping position for neck and spine health?
The best position is on your back with a thin pillow that supports the natural curve of your neck. “Sleeping on your side can also be good, as long as the pillow keeps your head aligned with your spine. Sleeping on your stomach is the hardest on your body because your neck is twisted for hours,” said Dr Savla.
Is it for all in their 40s and 50s?
Many people in their 40s and 50s worry when they wake up with headaches, but it is essential to remember that every case is different, Dr Agarwal emphasised. “Some headaches come from simple lifestyle habits that can be easily corrected, while others may need a bit of medical guidance. What matters most is not ignoring repeated symptoms and giving your body the rest, care, and attention it truly needs,” said Dr Agarwal.
What simple changes can reduce morning headaches?
– Switch to sleeping on your back or side
– Use a supportive pillow (not too high, not too soft)
– Stretch your neck and upper back regularly
– Stay well-hydrated throughout the day
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– Keep a consistent sleep schedule
– Reduce late-night screen time to improve sleep quality
– Check your blood pressure occasionally if headaches are new, said Dr Savla.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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