Common holiday tension headache triggers:
- Changes in routine
- Financial stress
- Lack of sleep
- Food and alcohol
- Poor posture
The holidays are supposed to be a joyous time filled with food, family and fun. But often the holidays can bring stress and tension headaches related to changes to routines, finances, sleep disruption, over-indulgence and awkward positions and postures.
If you are one of the 2 in 3 adults in the US with tension headaches, this can be an especially challenging time of year. Read on to discover some common holiday headache triggers and how you can avoid them.
Changes in routine that trigger headaches
With the arrival of the holidays also comes the arrival of the holiday decorations. And while we might not anticipate a more festive home making our head hurt, it’s important to remember all the new or seasonal scents we’ll be encountering. And that it’s possible to get a headache from smells, which might include:
- Smoke from candles, a fire in a fireplace or elsewhere.
- Perfumes you or your loved ones only wear around the holiday.
- The pine scent of a tree or wreath.
- The smell of a burning candle, incense or potpourri.
If the scents in your home are causing you headaches, you can either stop using the scent entirely or try using it in a more ventilated room, for example by moving your scented candle from the enclosed kitchen to the wide-open living room.
Alternately, any over-the-counter headache medicine can help, if you need time to let the scent dissipate or you’re in a social situation where the scent can’t easily be removed.
Holiday financial stress
Gifts. Food. Travel. While the holidays definitely result in family fun, they can also put a dent in the family funds. And if you were wondering, “Does stress cause migraines or headaches?” the answer is yes.
To help alleviate these stressors, consider:
- Spending less: If that trip or gift is outside of your budget, remember that it’s okay to say no.
- Exercise more: Moving your body is a great way to reduce stress regardless of the source.
Tension Headaches from lack of sleep
Staying up late to shop, decorate, wrap gifts, travel or spend more time with family can get your sleep cycle out of sorts—which can result in more headaches. Unfortunately, even a day off can be a source of head pain, as sleeping too much or too little can trigger migraines and other types of headaches.
To keep these issues to a minimum:
- As much as possible, try to keep to a consistent bedtime.
- Reduce or eliminate bedtime screen time.
Headaches from food and alcohol
Almost everyone indulges during the holidays, whether it’s extra cookies, a new side dish or having a second glass of wine during the family festivities. As you look at that new dessert or plan to add an extra dollop of whipped cream you might be asking yourself, “Can chocolate cause headaches? Can dairy?”
The dietary issues that cause most common problems are:
Skipping or missing meals
Just like any other time of year, eating healthy food on a regular schedule is key to good health, from physical performance to chronic headaches. If you’re out and about and won’t be home in time for dinner, do yourself a favor and keep a snack or two in your car or coat pocket.
Dehydration headaches
This, too, can be easily solved by always keeping a refillable water bottle with you. And if you’re hanging with friends and family and nibbling on treats, be sure to ask your hosts for a glass of water to go with it.
Dietary triggers
Just like the sights and sounds you don’t see all year ‘round, you’re sure to find many foods you don’t usually see on your daily table. Potential drink and food headaches that can find you during this festive season include:
- Migraines triggered by chocolate
- Headaches triggered by aspartame, sucralose or other artificial sweeteners
- Alcohol migraines—red wine headaches are an especially common trigger
- Headaches triggered by sodium
While the “best” solution for all of these triggers is to avoid them if they’ve caused you trouble in the past, you can also:
- Reduce the amount you consume: A large piece of chocolate cake might be an issue, but a small slice may not be.
- Drink more water: With alcohol especially, dehydration may be the real culprit.
- Try headache medication: An over-the-counter medicine may be enough to reduce your headache and let you carry on with your evening. An antihistamine may also help if headaches are caused by sinus pressure or allergies.
Headaches from poor posture
If you spend any time with other people, during the holiday, it’s sure to result in a surprising amount of poor posture choices that can quickly add up to a tension headache. Use these tips to help stop them before they start:
- Sitting on uncomfortable chairs or floors or standing for long periods: Take a break. If you’re sitting, stand, and if you’re standing sit.
- Driving more than usual: While you want to get to your destination and see your loved ones, if you’re taking long trips, remember to stop and stretch throughout the journey.
- Sleeping in beds you aren’t used to: Try sleeping on your back or side or using a body pillow to reduce your body tension levels.
Physical Therapy for Headache Relief
Need help with tension headaches and other chronic head pain? Contact us to get the relief you need. Our physical therapists will help you find the source of the problem and help your body heal.
