Terrible morning headaches with congestion

Firstly, I’m really sorry you’re in such pain.😔

I experienced debilitating migraines and nausea linked to allergic rhinitis that robbed me of countless days over about a 3 year period before I finally got on top of it, so I definitely feel you.

i don’t feel qualified to offer advice exactly but I can share my experience in case there’s anything in it you think might help you.

For me, the biggest culprit exacerbating my symptoms was dehydration.

And, even though when I was suffering the most I would’ve struggled to believe this, the changes I made that ultimately helped the most were:

- making sure to drink 6-8 glasses of water per day
- increasing my vitamin C intake through foods like kiwi fruit and/or capsicums
- better managing my caffeine intake (ie, instead of the countless cups of instant coffee I was having through the day, including shortly before bedtime, I started by making sure I drank a full glass of water for every cup of coffee then slowly reduced the number of cups until I felt ready to cut caffeine out altogether so I could reset my system, then I reintroduced a single cup of brewed coffee which started out as a single shot but slowly increased to a triple shot that I try to drink around 8-10am but definitely never later than 2pm as I wind up with restless legs and poor sleep)
- eliminating as many additives and preservatives from my diet as possible but most importantly for me is to avoid MSG (often listed in ingredients as flavour enhancer E621)
- switching to showering before bedtime, rather than first thing in the morning (I only need to do this now if I’m experiencing symptoms for more than a single day in a row - so I normally shower first thing but if I have a persistent headache and/or congestion then along with drinking lots of water, taking paracetamol and eating at least 1 Kiwifruit I will shower before bed that night and maybe even change the bedding) 
- finally, and this is still a work in progress for me, I’m working on retraining my breathing (after all that time with uncontrolled allergic rhinitis I had unconsciously become a mouth-breather, especially while sleeping)

I also, at the very beginning, used this steroid nasal spray   for a couple of months just to get some immediate relief from my symptoms while the changes I’ve mentioned began to take effect but I haven’t felt the need to use it for many years now (I would use it again if I felt I needed to though).

Oh, and if you do decide to reduce or eliminate caffeine beware it can be naturally occurring and/or hiding in some foods like chocolate. 

Sending you gentle hugs and healing vibes whatever you choose to do.

ETA: I’m assuming you’ve eliminated Covid as a possible cause of this particular persistent headache - if not it might be worth a test just to rule it out.

((((Hugs))) for me - that's an allergy symptom - I've used several of the tips auntiepeas suggests and they've helped. Not having cats in the bedroom helps the most but...isn't usually happening -keeping it vacuumed and having a day cover on the bed that is removed at night helps somewhat.

When I am having winter sinus issues due to dryness caused by the cold and indoor heating, I use saline spray liberally several times per day. It really helps. Your local grocery and/or drug store will carry it. www.amazon.com/dp/B0013UU9WK?ref=nb_sb_ss_w_as-ypp-rep_ypp_rep_k0_1_6&crid=TIDSEJATM9YV&sprefix=saline

Most likely not the case for you but I'll offer what was happening with me just in case. I was waking up with headaches 5-6 times a week and just feeling gross. It was food related. I had a food sensitivity test done and all sorts of stuff came back. Through trial and error, I've found that gluten gives me headaches and dairy does other things to my stomach and joints. It's been interesting. I'm hoping you find answers soon!

I wake up with headaches quite often as well. No runny nose but I feel like my nasal passages aren’t clear most of the time. I hadn’t connected the headaches to the sinuses, though, but now I wonder if it is an allergy? I thought it was more likely hormone related.

In your case I would try allergy meds. But if that doesn’t help shortly, see your doctor about a possible sinus infection.

When I get congestion that bad, I use saline spray followed by Nasacort to open up my nasal passages and sinuses before I go to bed. When I can’t breathe through my nose I end up breathing through my mouth and that dries everything out ten times worse. When dry winter air truly sets in, I drag out the cool mist humidifier and run that at night in my bedroom right next to my bed at night too.

Hope you feel better soon, that sounds like it really sucks!

That sounds horrible, and very much like my migraines. I take painkillers and cola, the sugary caffeine helps but I know it makes some people worse. My other half takes allergy meds for his headaches.

Hugs and sympathy to everyone suffering.

my thoughts exactly. That's how I started. Weird headaches every morning. 

Gluten gives me a migraine. Almost every food causes migraines or headaches for someone. A cleaner diet has lessened the symptoms of my hormonal migraines. So many wierd things are connected sometimes it can be like finding a needle in a haystack though.

In the winter, I really have to increase my use of my saline mist. I refuse to use any sort of netipot, etc., but a saline mist such as Ocean Mist is AMAZING! I buy an off brand from amazon. My bestie was having the same issues, and I took her a new bottle of mist. She is in her late 60s and wondered where this had been all her life. She now keeps a stash in her house as I do. Works amazing, and you can use it multiple times a day.

Edited to say that I quit using Flonase 1 1/2 years ago because of it being a steriod. I used to use it religiously but now I am fine with just my saline, Xyzal, and Singulair.