For some folks, periods don’t just bring cramps and mood swings—they bring headaches, too. These aren’t your everyday headaches, either. Period headaches, triggered by hormonal shifts, can feel like one more thing piling on when you’re already not feeling your best.
If you’re looking for tips for period headache relief, recognizing the triggers and making small changes can help you feel better faster and regain control of your day.
What is a Period Headache?
Period headaches are headaches tied to the hormonal changes that happen during your cycle. Right before your period, your estrogen levels drop, and for some people, that shift can bring on headaches.
Here’s what to know about period headaches:
- They often show up right before or during your period.
- They might feel like a dull headache or a migraine.
- Stress, dehydration, and poor sleep can make period headaches worse.
Practical Tips for Period Headache Relief
If you’re suffering during that time of the month, there are some things you can do for period headache relief.
1. Stay Hydrated
Dehydration can make headaches worse, so drinking enough water is key. Keep a water bottle handy and sip throughout the day, especially as your period gets closer. Adding cucumber slices or lemon to your water can make it a little more fun.
2. Get Enough Sleep
Lack of sleep makes everything worse, including headaches. Aim for consistent rest, and if falling asleep feels impossible, try calming bedtime habits like reading, stretching, or turning off screens an hour before bed.
3. Manage Stress
Stress has a way of sneaking into everything, including headaches. Even a few minutes of quiet can help, whether that’s journaling, deep breathing, or just stepping away from everything for a moment.
4. Try Masturbation
Orgasm can release endorphins, which are your body’s natural pain relievers. Some folks find that this can help reduce the intensity of headaches during their period.
5. Use a Cold Towel
Applying a cold towel to your face, forehead, or the back of your neck can help soothe headache pain. The cool sensation can reduce inflammation and provide quick relief.
5. Eat Balanced Meals
Skipping meals or loading up on sugary snacks can make headaches worse. Instead, focus on foods that keep your energy steady, like whole grains, lean proteins, and fresh fruits and veggies. Simple snacks like almonds or an apple with peanut butter work great, too.
6. Track Symptoms
Keeping a headache journal can help you spot patterns and figure out what’s triggering your headaches. Apps that track your cycle and symptoms are also great for helping you plan.
7. Limit or Increase Caffeine
For some people, caffeine can help with headaches, but for others, it can make them worse. Pay attention to how caffeine affects you and adjust if needed.
8. Take Over-the-Counter Meds
Sometimes, a headache calls for extra help. Over-the-counter pain relievers can be a lifesaver, but always follow the directions and check with a doctor if you’re unsure about what’s best for you.
When to Talk to a Doctor
If these tips for period headache relief don’t work for you, it’s time to reach out to your healthcare provider. They can help figure out what’s going on and suggest other options if needed.
