Drink enough water throughout the day
Eat regular meals and avoid skipping meals
Get enough sleep on a consistent schedule
Reduce stress with deep breathing or meditation
Rest in a quiet, dark room
Apply a cold or warm compress to the head or neck
Limit caffeine and avoid sudden caffeine withdrawal
Stretch your neck, shoulders, and upper back
Improve posture, especially when sitting at a desk
Take breaks from screens and bright lights
Avoid strong smells, smoke, and other triggers
Exercise regularly at a moderate level
Massage the temples, scalp, neck, or shoulders
Keep a headache diary to identify triggers
Limit alcohol intake
Maintain good hydration during exercise and hot weather
Try relaxation techniques such as yoga or mindfulness
Ensure your workspace is ergonomically set up
Get fresh air or take a short walk
Use natural remedies like ginger or peppermint if tolerated
Seek medical advice if headaches are severe, frequent, or sudden