Stay hydrated; drink water regularly
Eat regular meals; avoid skipping meals
Limit caffeine; keep intake consistent
Get adequate sleep; keep a consistent sleep schedule
Manage stress; try relaxation breathing or meditation
Reduce screen strain; use the 20-20-20 rule and adjust brightness
Improve posture; take breaks from sitting and looking down
Use cold or warm compress on the painful area
Keep your environment quiet and dark during attacks
Light stretching of neck and shoulders; gentle mobility exercises
Avoid known triggers (certain foods, alcohol, dehydration, bright light, strong odors)
Maintain regular exercise (as tolerated)
Consider over-the-counter pain relief as directed: ibuprofen, naproxen, or acetaminophen
Avoid frequent use of pain relievers (to reduce risk of rebound headaches)
If you use caffeine, avoid abrupt changes in daily intake
Keep a headache diary to identify patterns and triggers
Seek urgent care if you have sudden “worst headache,” weakness/numbness, confusion, fainting, seizures, fever with stiff neck, new headache after head injury, or vision loss
See a clinician if headaches are frequent, worsening, new after age 50, or not responding to usual treatments
Ask a clinician about preventive options if headaches occur often (e.g., migraine prevention)
If you have migraine, consider prescription treatments (triptans or other acute therapies) as advised by a clinician
For sinus-related symptoms, consider appropriate treatment for congestion as advised by a clinician