Home Remedies for Headaches

Riboflavin for migraine prevention, topical menthol, and drinking water when dehydrated are home remedies for headaches.

The right approach depends on the cause: a remedy that helps one person may not help another. For more on hydration, see the best drinks for headaches. The remedies below are ordered by the strength of the available evidence; the first is a preventive option, not a quick way to relieve an active headache.

8 home remedies for headaches

1. Riboflavin for migraine prevention

Riboflavin, also called vitamin B2, helps cells produce energy. Researchers have studied it as a way to help prevent migraine, but it is not intended to stop an attack that is already underway.

If you have recurring migraine, ask a clinician whether a riboflavin supplement is appropriate before starting one. They can discuss the formulation, how long to assess it, and whether it fits with your other treatments. This is especially important during pregnancy or breastfeeding, for children, and if you take medication or have a medical condition.

Evidence: A 2024 review of nutraceuticals for migraine discusses riboflavin and notes that some vitamins have more rigorous migraine research than other supplements. It does not mean riboflavin will work for everyone or relieve other kinds of headaches.

2. Topical menthol for a migraine attack

Menthol produces a cooling sensation on the skin and may affect how pain is perceived. Its effects on migraine are not fully understood, and a cooling sensation alone does not mean the underlying cause of a headache has been treated.

If you want to try it, choose a topical product and follow its label. Apply it to the temples only if the label permits that use; keep it away from the eyes, mouth, and broken or irritated skin. Wash your hands after applying it, and do not swallow it. Ask a clinician before using it on a child or during pregnancy.

Evidence: A 2020 systematic review of randomized studies of herbal treatments for migraine found preliminary positive findings for menthol as an acute migraine treatment. Many studies in the review had a high risk of bias, so the evidence is not strong enough to guarantee relief.

3. Water when you may be dehydrated

Dehydration can contribute to headaches, although a headache alone cannot tell you whether you are dehydrated. Drinking water can replace fluid when you have not had enough, but it will not necessarily relieve a headache with another cause.

If you are thirsty or have been drinking less than usual, drink some water gradually rather than forcing a large amount at once. Use the hydration checker to consider your fluid needs; it is not a diagnostic test. Continue drinking normally as your thirst and circumstances require.

Evidence: Replacing fluid is a sensible response to dehydration, but the studies we found do not establish that water treats headaches in general. If you have kidney or heart disease or have been told to limit fluids, follow your clinician’s fluid advice instead of increasing your intake on your own.

4. Rest in a dark, quiet room

Light, noise, and activity can be uncomfortable during a migraine. Reducing that stimulation may make an attack easier to tolerate, even if it does not address the biological process causing the pain.

Move to a quiet room, dim the lights, and rest in a comfortable position. If a screen makes you feel worse, put it aside while you rest. You can use this approach alongside a headache treatment plan your clinician has already given you; do not stop prescribed medication without medical advice.

Evidence: This is a low-risk comfort measure, but the studies we found do not test dark-room rest as a headache treatment. If resting does not help, or your headache is unusual or worsening, do not rely on rest alone.

5. Use a cool compress

A cool compress may make the painful area feel more comfortable by providing a cooling sensation. It does not identify the cause of a headache or correct every problem that can cause one.

Wet a clean cloth with cool water, wring it out, and place it on your forehead or the back of your neck. Remove it if it feels uncomfortable, and check your skin if you have reduced sensation. If using a cold pack, wrap it in a cloth rather than placing it directly on your skin.

Evidence: The studies we found do not establish how well a cool compress treats headaches. Consider it a comfort measure, not a substitute for urgent assessment when a headache comes with warning signs.

6. Eat regular meals

Going a long time without eating may be associated with headaches for some people. A regular meal provides energy and can help you avoid an extended gap between meals, although food will not relieve every headache.

If you have missed a meal and can eat comfortably, have a normal meal or snack. Try to maintain a regular eating pattern rather than repeatedly skipping meals, and notice whether that makes a difference for you. If nausea makes eating or drinking difficult, or you cannot keep fluids down, seek medical advice.

Evidence: The studies we found do not establish that eating a particular food treats an active headache. If you have diabetes or another condition that affects eating or blood sugar, follow your existing care plan and ask your clinician how to handle symptoms safely.

7. Keep a consistent sleep routine

Changes in sleep can accompany or contribute to headaches in some people. A consistent routine may help you identify whether disrupted sleep is part of your pattern, but it is not an immediate treatment for every attack.

Aim for a regular bedtime and wake time that fit your needs. Make your sleeping area comfortable, and consider whether late screen use or an irregular schedule makes it harder for you to sleep. Avoid forcing yourself to stay in bed for long periods solely as a headache treatment.

Evidence: The studies we found do not establish how much a consistent sleep routine reduces headaches. If headaches repeatedly wake you from sleep, or poor sleep continues despite changes to your routine, discuss it with a clinician rather than assuming sleep is the only cause.

8. Try gentle relaxation and neck movement

Stress and muscle tension can accompany headaches. Slow breathing and gentle movement may help you feel less tense, though they do not establish that muscle tension is the cause of your pain.

Sit comfortably and take slow, relaxed breaths. If your neck feels tight, move it gently within a comfortable range without forcing a stretch. Stop if movement increases pain or causes dizziness, and avoid forceful neck manipulation. A quiet break from work or other demands may also make it easier to rest.

Evidence: The studies we found do not establish how well these techniques treat headaches. Treat them as comfort measures, and seek assessment for a new or worsening headache rather than attributing it automatically to stress or posture.

When should you see a doctor for headaches?

Get emergency help for a sudden, extremely severe headache that reaches its worst intensity quickly. Also seek emergency care for a headache with weakness, confusion, trouble speaking, loss of vision, fainting, or fever with a stiff neck, or after a head injury.

Seek urgent medical care for a new or severe headache during pregnancy or after giving birth. Do not wait to see whether a home remedy works. A child with a sudden severe headache or concerning symptoms also needs urgent assessment.

Arrange a medical appointment if headaches are new, keep returning, are getting worse, interfere with daily activities, or differ from your usual pattern. Mention headaches that wake you from sleep, as well as any medicines and supplements you use. If you have a condition such as cancer or a weakened immune system, seek medical advice about a new headache promptly.

A clinician can help identify the type of headache and discuss a suitable treatment plan. Home measures may provide comfort, but they should not replace assessment when symptoms are concerning or persistent.