Why you wake up with a headache in the morning
A headache that appears in the morning and gradually fades during the day often has a mechanical cause. This means it’s not the result of illness, but of improper strain on the body during sleep. According to research from 2020, as many as 30–40% of people experience occasional morning headaches, and for about half of them, the main factor was sleep position.
Researchers note that many patients are not even aware that their problems are caused by the way they sleep, not stress or age.
What happens when you sleep on your stomach
When you sleep on your stomach, your body is not in a natural position. Your head has to be turned to the side, otherwise you can’t breathe. This means your neck is twisted at an angle it doesn’t like for several hours.
The word “spine” means the central column of the body, which supports the head and torso and protects the nerves. The spine has natural curves that ensure balance and relieve pressure. When you sleep on your stomach, these curves are lost. Research from 2021 has shown that people who spend most nights on their stomachs have up to 67% more tension in their neck muscles than those who sleep on their side or back. These tense muscles restrict blood flow, causing a feeling of pressure in the back of the head and temples—a very common headache trigger.
Why the neck and shoulders suffer first
The muscles of the neck and shoulders are small but extremely important. They carry the weight of the head, which in an adult weighs about 4.5 to 5 kilograms. If your head is turned to one side for several hours, these muscles work unevenly. One side is stretched, the other compressed.
The word “tension” means a state where muscles are constantly contracted and cannot relax. This kind of tension is not relieved at night, but accumulates. In the morning, you feel it as stiffness, pain, and often a headache.
Sleeping on your stomach and breathing
For some people, the problems are further aggravated by breathing issues. There is a condition called sleep apnea. This means that during sleep you stop breathing for a short time. According to estimates from 2025, about 15% of adults have a mild form of apnea.
When you sleep on your stomach, your chest is further pressed against the bed, and your neck is twisted. This can make airflow even worse. The result is less oxygen in your blood. The body responds with restlessness, shallow sleep, and a morning headache. The body needs oxygen for brain and muscle function. If it’s lacking at night, your brain signals with pain in the morning.
Sinuses and body position
Many people have problems with their sinuses, especially in the colder months. Sinuses are air-filled cavities in the bones of the face that help with breathing and warming up the air. When they’re blocked, pressure builds up in them.
If you sleep completely flat or on your stomach, your sinuses drain less effectively. In 2020, research showed that people with frequent sinus issues have up to 25% more morning headaches if they sleep without their head slightly elevated.
Why conditions in the bedroom also matter
It’s not just body position that matters, but also the environment. An overheated room, air that’s too dry, or not enough fresh air all affect the muscles and mucous membrane. The mucous membrane is the moist layer in the nose and airways that protects the body from infections. If the air is too dry, it dries out, causing irritation, a stuffy nose, and a feeling of pressure in the head.
Research from 2022–2024 recommends:
- bedroom temperature between 18 and 21 degrees Celsius,
- moderate humidity around 40–50%.
Our grandparents didn’t know about laboratories, but they knew the body very well. Folk wisdom has always advocated sleeping on your side or back, with a straight neck and no high pillows.
Sleeping on your stomach was considered a childhood habit that adults should eventually outgrow. Modern science now confirms this.
What you can do if you sleep on your stomach
Habits don’t change overnight. If you’re used to sleeping on your stomach, a sudden change can be unpleasant. But there are small steps that can make a big difference.
A thin pillow or even sleeping without a pillow reduces the angle in the neck. Even better is gradually transitioning to sleeping on your side. People who made this switch gradually, according to a 2023 study, reported up to 50% fewer morning headaches in three months.
Why small changes are so effective
The body is remarkably adaptable. When you give it a more natural position, the muscles truly rest at night. Blood flow improves, nerves are no longer pinched, and the brain doesn’t trigger the pain alarm in the morning. Ergonomics is extremely important when it comes to sleep, since you spend 6 to 8 hours in the same position every night—that’s a third of the day.
Of course, what you do before bed also matters. Alcohol, heavy meals, and screen light strain the nervous system. Research from 2025 shows that people who spend the last hour before sleep without screens report 20% fewer morning headaches.
A simple and inexpensive solution
The solution to the problem, of course, isn’t in pills, but in position. The right body position, appropriate temperature, and a calm evening are often enough to reduce or even eliminate headaches. Although sleeping on your stomach may feel comfortable, in the long term it isn’t friendly to the neck, shoulders, and head. Morning headaches are often a silent warning from the body that it didn’t have peace at night.
When you allow your body a more natural position, it will thank you with more restful sleep and a clearer head in the morning.
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