This updated guide lists seven safe home remedies for common headaches: rest, a snack, fresh air and movement, deep breathing, hydration, massage, and gentle scalp brushing. It highlights red flags that require medical attention (sudden severe pain, fever with stiff neck, neurological signs), and advises cautious, limited use of over-the-counter pain relievers to avoid medication-overuse headaches.

Headaches are common - start with simple self-care

Headaches affect a large portion of population and many people manage them at home. If your pain is mild to moderate and familiar, try basic self-care first. If your headache is sudden, unusually severe, or comes with concerning symptoms (see "When to seek care"), get medical attention.

When to seek medical care

Seek immediate care if your headache is accompanied by fever and a stiff neck, sudden severe pain (a "thunderclap" headache), vision changes, confusion, speech or coordination problems, or any new severe headache after age 50 or head injury. Also see a clinician if headaches don't respond to home measures or if you rely on pain medicine several times a week.

Seven safe, effective home remedies

1. Sleep: short rest can reset things

A short nap or steady night's sleep often helps. Sleep restores body systems and can break a tension or stress-related headache.

2. Eat a small snack if you've skipped meals

Low blood sugar can trigger headache. If you've missed meals, try a light snack with carbohydrate and protein (for example, fruit with nuts) rather than a large, heavy meal.

3. Get some fresh air and light activity

Low oxygen from shallow breathing, stale indoor air, or prolonged static posture can worsen pain. Step outside for a brisk 5-10 minute walk, or change positions and stretch.

4. Practice slow deep breathing

Slow, diaphragmatic breathing reduces tension and can lighten headache intensity. Sit upright, inhale slowly through the nose until your belly rises, pause briefly, then exhale slowly through pursed lips. Repeat for several minutes.

5. Hydrate and avoid peak sun

Dehydration commonly contributes to headache. Drink a glass of water and continue sipping throughout the day. Limit prolonged direct sun exposure during midday hours (for example, 11 a.m. to 3 p.m.).

6. Massage and human touch

Gentle massage of the temples, neck and shoulders eases muscle tension. If someone can help, the combined effect of touch and relaxation often works better than self-massage alone.

7. Scalp stimulation (brushing)

Many people find light scalp stimulation - for example brushing the scalp in gentle circular motions - soothing. It can increase local blood flow and distract from pain.

When over-the-counter pain relievers are appropriate

If home measures fail, short-term use of OTC acetaminophen or NSAIDs can help. Follow the label and avoid frequent, repeated use. Regular daily or near-daily use of pain relievers can lead to medication-overuse (rebound) headaches.

If home remedies don't relieve your pain, or if your headaches change in pattern or severity, contact your healthcare provider.

  1. Confirm current US prevalence estimates for headache disorders to replace the generic phrasing if a precise statistic is desired [[CHECK]]
  2. Verify recommended time thresholds for seeking care when headache persists (the article references >24 hours earlier) and align with up-to-date clinical guidance [[CHECK]]

FAQs about Headache Remedies

How long should I try home remedies before seeing a doctor?
If the headache is typical for you, try home remedies for several hours. See a clinician sooner if the pain is sudden and severe, accompanied by fever, stiffness, vision or speech changes, or if home measures do not help and you rely on painkillers frequently.
Can dehydration really cause a headache?
Yes. Dehydration is a common trigger. Drinking a glass of water and continuing to hydrate often reduces headache intensity.
Will massaging my temples help?
Gentle massage of the temples, neck and shoulders can reduce muscle tension and relieve many tension-type headaches. Having someone you trust perform the massage may be more effective.
Is brushing my hair a valid remedy?
Light scalp stimulation, such as gentle brushing in circular motions, can be soothing for some people by increasing local blood flow and providing sensory distraction from pain.
When do pain relievers become a problem?
Frequent, repeated use of pain relievers (several days per week) can lead to medication-overuse or rebound headaches. Use OTC medicines sparingly and follow label instructions; consult a provider if you need them regularly.