What’s Behind a Cold Headache and How to Ease the Pain

When you're under the weather with a cold, the coughing and congestion often steal the spotlight. But one frustrating and lesser-discussed symptom is a nagging headache and for many people, it's an uncomfortable companion during illness.

According to Minh Nghi, DO, an internist at Texas Health Harris Methodist Hospital, cold-related headaches are common and usually not a cause for concern. Still, they can disrupt your day and amplify your misery. Let’s break down why your head might hurt during a cold and what you can do about it.

1. Dehydration

When you're sick, your hydration needs increase. You tend to breathe more rapidly and lose moisture through every exhale, all while potentially drinking less. The result? A headache triggered by even mild dehydration.

What to do:

• Sip water consistently throughout the day.

• Try warm liquids like herbal tea or broth to stay hydrated and soothe a sore throat.

2. Poor Sleep Quality

A cold can wreck your sleep, thanks to a runny nose or sore throat that keeps you tossing and turning. But lack of rest is a classic headache trigger.

What to do:

• Use a humidifier to ease congestion and create a more restful sleep environment.

• Elevate your head to reduce sinus pressure.

3. Coughing, Sneezing or Nose-Blowing

Frequent coughing or nose-blowing increases pressure in your skull and tenses the muscles around your head. That constant clenching can lead to tension headaches.

What to do:

• Try to avoid forceful blowing or sneezing.

• Use saline nasal spray to help loosen mucus gently.

4. Sinus Pressure

If your head feels heavy or throbbing around your forehead, cheeks, or eyes — especially when you bend over you could be experiencing a sinus headache. It often happens when inflammation blocks the normal drainage of your sinuses.

What to do:

• Apply a warm compress to your sinuses.

• Try a decongestant like pseudoephedrine to ease swelling and improve drainage.

5. Inflammation From Your Immune Response

Your body’s immune system ramps up inflammation to fight off viruses, which can cause nasal swelling and blood vessel dilation. That extra pressure inside your head can spark a headache.

What to do:

• Rest and hydrate to support your immune response.

• Use over-the-counter medication to manage symptoms, including acetaminophen or ibuprofen.

6. Cold Weather Exposure

Stepping outside into chilly air might trigger or worsen a headache, especially if you're already vulnerable due to illness. Cold weather may alter brain chemical levels, including serotonin, contributing to pain.

What to do:

• Bundle up in a hat and scarf to protect your head and face.

• Avoid sudden temperature changes when possible.

How to Treat a Cold Headache

Managing a headache from a cold typically overlaps with how you’d care for the cold itself. Here’s what helps:

• Take OTC pain relievers. Acetaminophen (Tylenol) or ibuprofen (Advil) can reduce both headache and cold-related discomfort. If sinus pressure is present, try a decongestant like Sudafed.

• Rest. Give your body time to heal in a quiet, dark room.

• Stay hydrated. Warm fluids can help with both hydration and comfort.

• Use a compress. A warm or cold compress placed on your forehead or neck may help ease the throbbing.

Could It Be a Migraine Instead?

While colds can trigger headaches, migraines have distinct features:

• Usually affect one side of the head

• Involve sensitivity to light, sound, or smells

• Can cause nausea or vomiting

• Last 4 to 72 hours

If your headache fits this pattern especially if you’re prone to migraines it may be more than just a cold-related ache.

When to Call a Doctor

Most cold-related headaches are mild and short-lived. But seek medical attention if your headache:

• Is unusually intense or different from past headaches

• Doesn’t respond to OTC medications

• Lasts more than a day

• Comes with vision changes or neurological symptoms

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