5 Things to Try if You Get Headaches at Work

Headaches seem to pop up at inopportune times such as being at work with a busy schedule ahead of you. Throbbing head pain when you’re trying to concentrate and get things done is no fun. Often, stress and not enough sleep at night can bring on these triggers, but whatever’s causing them, our experts have several effective tips for curbing headaches when they occur at work.

1. Getting Relief From Digital Eye Strain

If you work with computers, tablets, or cellphones for hours at a time, you can develop computer vision syndrome, and it’s a real thing. Studies have been done to learn more about digital eye strain and its symptoms.

Not only will you notice burning, irritation and tearing, and dryness of the eyes but also headaches. Our eyes weren’t meant to be exposed to digital screens for prolonged hours.

In seeking relief, the best blue light blocking glasses have been shown to alleviate eye strain and stop annoying headaches.

2. Maintaining Good Hydration

When you’re at the office, don’t forget to fill up your water bottle. Coffee and other beverages are fine, but your body also needs ample H20 to prevent a dehydration headache.

We’re all taught that water is the best beverage to reach for because it flushes out toxins, regulates the body’s temperature, protects important tissues and joints in the body, etc. Water also helps to replace those lost fluids and balance your electrolytes when you feel that dehydration headache sweeping across the forehead.

How much water do you need daily?

The experts at Harvard Medical School recommend that most healthy adults drink roughly eight glasses of water per day.

3. Making Time For Lunch

Sometimes, you’re stuck working through lunchtime on a busy project or what have you, but your body needs fuel, and it will remind you.

Your blood sugar levels can drop, and when that happens, a headache can develop. Nutritionists advise eating three meals a day with a snack at night or six small meals spread throughout the day.

You should include a good protein source at each meal or snack.

If you cannot take a break for lunch while at your desk, at least, have a snack such as some peanut butter and an apple to stave off a hunger headache.

4. Watching Caffeine Intake

If you love your cups of joe, you may be overdoing the caffeine fix, and too much of it can cause more urination, dehydration, and a lingering headache.

Nutritionists have found that four cups of coffee should be the daily limit, and for some people, that is even way too much caffeine.

By the way, decaffeinated coffee also contains a small amount of caffeine, so you don’t want to go overboard drinking that, either.

Caffeine can also trigger a migraine, according to a recent study. The research discovered that the odds of having a migraine increased for those drinking three or more caffeinated beverages per day. That would include coffee, tea, sodas, and energy drinks.

5. Making Sure To Get Those ZZZs

If you’re overworked, well, you’re not alone. Many people get into the habit of working late, piling up the extra hours but not getting adequate rest, and upsetting their evening schedule.

When too much work is cutting in on your sleep hours, a headache is bound to pop up. Scientific data shows us that a lack of sleep can trigger tension headaches and/or migraines.

A tension headache is one that causes discomfort in the head, scalp, or neck from muscle tension and is most common in adults and older teens.

Sleep deprivation can be frustrating and do a number on the brain. For example, when you don’t get enough zzzs, your cognitive performance and focus suffer. You can also feel excessive sleepiness during the workday, a changing mood, and have trouble with decision-making and memory.

Shoot for seven to eight hours of sleep every night for optimum health, says the National Sleep Foundation.

No one enjoys when a headache sets in, especially when you’re busy on the job and don’t have the luxury for any time off. Follow our list of expert recommendations for curbing headaches in the future.


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