Headaches are one of the most frequent yet overlooked discomforts during pregnancy. While they are usually harmless, recurring headaches can disrupt sleep, affect mood, and make everyday tasks feel overwhelming.
Understanding why they happen and how to manage them safely can help expectant mothers feel more at ease during this transformative phase.
According to Dr Sujata Uday Rajput, Consultant – Obstetrician & Gynaecologist at Motherhood Hospitals, headaches are particularly common in the first and third trimesters due to a combination of hormonal, physical and lifestyle-related changes.
Reasons Why Headaches Occur During Pregnancy,
Below are the seven most common reasons behind headaches during pregnancy, along with expert-backed advice on easing the discomfort.
Hormonal fluctuations
Pregnancy hormones, especially oestrogen and progesterone, rise rapidly and affect blood vessels in the brain. These changes can trigger headaches, particularly in early pregnancy, when the body is still adjusting.
Dehydration
Many pregnant women underestimate how much fluid their bodies need. Even mild dehydration can lead to dull, persistent headaches and fatigue.
Lack of Proper Sleep
Sleep disturbances are common during pregnancy due to body aches, frequent urination and anxiety. Poor sleep quality often leads to tension headaches.
Low Blood Sugar Levels
Skipping meals or going long gaps without eating can cause blood sugar dips, which may trigger headaches, dizziness and weakness.
Stress and Emotional Strain
Physical discomfort, hormonal changes and mental stress can lead to tension headaches, often described as a tight band around the head.
Caffeine Withdrawal
Women who suddenly reduce tea or coffee intake during pregnancy may experience withdrawal headaches in the initial weeks.
Sinus Congestion
Pregnancy-related nasal congestion can cause pressure build-up around the forehead and eyes, leading to sinus headaches.
Doctor-Approved R Tips for Pregnancy Headaches
Dr Rajput advises pregnant women to focus on gentle, non-medicated relief methods wherever possible:
- Stay hydrated: Aim for 12-15 glasses of water daily to prevent dehydration-related headaches.
- Maintain a balanced diet: Eat small, frequent meals to keep blood sugar stable and avoid trigger foods.
- Get adequate rest: Try to sleep 8-9 hours a night and rest whenever possible during the day.
- Use compresses: A cold compress on the forehead or a warm cloth on the neck can help ease pain.
- Gentle massage: Light massage of the temples, shoulders and neck can reduce muscle tension.
- Practice light activity: Prenatal yoga, walking and stretching improve circulation and lower stress levels.
- Limit screen time: Excessive screen exposure can strain the eyes and worsen headaches.
- Monitor health markers: Regularly check blood pressure and iron levels, as high BP or anaemia can worsen headaches.
- Avoid self-medication: Always consult your doctor before taking any pain relief medication during pregnancy.
While most headaches are normal, severe, persistent or sudden headaches, especially when accompanied by vision changes or swelling, should never be ignored.