At a time when people dedicate their lives to making lots of money and attaining coveted success, quality sleep is indeed a luxury. But, lack of sleep can result in exhaustion and thus, negatively impact your performance at work.
Worse, it can trigger tension headaches that disrupt your routines or ruin your plans altogether; so it is important that you don’t take your headache for granted or shrug it off as “just a headache.”
The good news here is that there are natural and effective ways to relieve headache from lack of sleep.
Here are some ways how you can effectively say “bye-bye” to those terrible headaches.
How To Relieve Headache From Lack Of Sleep
1. Relaxation exercises
There are relaxation techniques that you can do in privacy. For effective headache relief, you should give the following exercises a go.
The purpose of this exercise is to find the right spots (pressure points) to get rid of certain types of headaches. Pressing on certain spots on your foot will stimulate the blood flow in your legs, balance your blood pressure, and release the toxins from your body.
This is an exercise that you can do at work or even during a meeting. Focusing on a very important point on the upper part of your body can effectively relieve any type of pain other than a headache. This exercise relieves headache by triggering energy to circulate in your upper body and harmonizing the energy circulation in your head.
The best way to resolve a problem is to go to the very root of the matter and deal with it. If lack of sleep is the reason for the head pains, then getting quality sleep is the best solution. So, catch up on some sleep by taking a nap
To prevent headaches from lack of sleep, establish a regular sleep pattern by going to bed at the same time every night. Make sure to switch off the television and put the mobile phone on silent before you go to bed. If you experience difficulty getting sleep, it would be advisable that you see a medical specialist about possible remedies for your sleep disorder.
Also read: 7 Relaxation Exercises For Better Sleep
On the other hand, too much sleep can trigger headaches, as well. Make sure that you don’t overindulge in sleep.
3. Hot or cold compress
Using either hot or cold compress can help allay the pain. A hot compress can spread warmth all over the body and ease muscle tension. This is ideal for headaches caused by tension and anxiety. It also relieves headaches caused by sinusitis, and that’s achievable by just putting a warm cloth over your eyes and nose.
Cold compress, on the other hand, is a more popular method. By simply applying it on your forehead or the back of your neck, it can reduce temperature and slow down the pumping of blood that is triggering the head pains.
4. Head massage
A good head massage can relieve your headache by improving blood circulation in your head and face. Use your thumb and index finger to apply pressure on both sides of your head and the focal point beneath your hairline. A head massage should include the scalp and the back of the neck. Massage for 15 seconds or longer. For more satisfying results, have someone else massage your temple, scalp and neck for you.
Here is a simple head massage that can help you to relieve headache from lack of sleep.
5. Peppermint oil
Essential oils like peppermint have a remarkable effect on headaches from lack of sleep and can take away the pain in less than 30 minutes. Relieve your headache by rubbing peppermint oil on your temple and make sure not to use too much to avoid irritating the skin. Since peppermint oil can easily penetrate through the skin, only a small amount is needed to reduce and eventually eliminate the pain.
Peppermint essential oils have been around for centuries and were used by ancient Egyptians to cure ailments.
Learn more: Top 10 Essential Oils for Relaxation and Stress Relief
6. Green apple
There is truth to the saying that “an apple a day keeps the doctor away.” You may not be aware of this, but smelling a green apple can do wonders in relieving the pain. Its scent has a miraculously soothing effect; so as soon as you feel the burgeoning of a terrible headache, cut a green apple in half and smell it.
Eating the green apple without peeling off the skin also helps. Green apple contains flavonoids that can decrease blood pressure that can help relieve headache.
There is a number ways you can use ginger to instantly relieve a headache from lack of sleep. You can turn it into juice by boiling crushed ginger and filtering it. When you drink the warm ginger juice, you’ll notice its soothing effect almost instantaneously.
If you don’t like the taste of ginger juice, you can inhale its vapor, instead. Add crushed ginger or a tablespoon of dry ginger powder (if you prefer) to boiling water. Afterwards, inhale the steam coming from the mixture. The scent of ginger has a miraculously soothing effect.
Another great way ginger can be used in relieving a headache is to use it as paste that you can apply to your temple. Mix a small amount of warm water and enough ginger powder to create a pasty substance. Apply the ginger paste on your forehead, close your eyes, relax and wait for it to take it effect.
8. Drink lots of water
Lack of sleep can cause dehydration. And, dehydration leads to headaches. So, the best way to remedy dehydration-induced headaches is to drink lots of water.
9. Relaxing bath
Speaking of water, another great way to allay headache caused by lack of sleep is to take a warm bath. It will help you relax by soothing away the tension that is causing your headache.
10. Fresh air
Headaches can prevent you from enjoying many things. The last thing you would want to do when you are suffering from a headache is to go out and about. But, stepping out of a room for a breath of fresh air may be good for you. The fresh air can soothe the tension in the muscles that are contributing to the headache. Also, fresh air diverts your attention from the pain.
Visualization helps keep your mind off the pain. You can do this by finding a place where you can relax on your own for about five minutes.
Ideally, your place of solitude should be dark and quiet where you can lie down and do some visualization exercises. But, if there is no place for you to lie down, you can always do this by sitting on the floor with your back straight or leaning against a wall for support.
Breathe deeply and slowly, and imagine a mass of glowing energy on your skull. Give that ball of light (energy rather) a soothing colour and let it contract around the pain. Push that halo of light or energy inward until it becomes a tiny sphere, cushioning the pain inside. Imagine that sphere of light slowly leaving your body until you no longer feel the pain.
There you go: these are the best ways to relieve headaches from lack of sleep. Try them and say “bye-bye” to those terrible headaches.