Tea for Headaches: What Helps and When to See a Doctor

Serious causes of headaches are rare. Many everyday headaches come from tense muscles, a short night, a missed meal or hours hunched in one position. In homes all over the world, the first response is often the same: sit down, drink something warm and wait for it to ease.

A cup of tea will not cure a headache, but it can be part of a sensible plan. This guide explains what is worth trying, how caffeine can both help and cause headaches, and the warning signs that mean you should skip the tea and get medical help.

Start with fluids and rest

MedlinePlus explains that the most common type of headache, the tension headache, is likely caused by tight muscles in the shoulders, neck, scalp and jaw, and may be linked to stress or holding your head in an awkward position. For migraine, it suggests drinking water, resting in a quiet, dark room and placing a cool cloth on your head. The NHS also advises staying well hydrated and eating at regular times, as skipping meals is a known migraine trigger.

A warm herbal tea made without tea leaves gives you a reason to stop, sit down and drink something. Sip it slowly somewhere quiet, loosen your shoulders, and give yourself a break from the screen.

Caffeine: friend and foe

Caffeine is tricky with headaches. Too much of it can cause a headache, and the NHS lists too much caffeine as a migraine trigger. Mayo Clinic says that suddenly cutting back on caffeine can also cause withdrawal symptoms, including headaches, which are usually mild and pass within a few days. MedlinePlus lists caffeine withdrawal as a migraine trigger too.

So if you usually drink coffee or black tea and wake up with a headache on a day you skipped it, withdrawal may be the reason. If you want to cut down, Mayo Clinic suggests doing it little by little, so your body adjusts. For most adults, up to 400 mg of caffeine a day appears to be safe.

What the evidence says

Peppermint is the herb most often linked with headaches. NCCIH says that peppermint oil applied to the skin might relieve tension headaches, but the evidence is limited. That research was on diluted oil rubbed on the skin, not on drinking tea, and very little research has been done on peppermint leaf. NCCIH does say peppermint tea appears to be safe.

So a cup of peppermint tea is a pleasant way to take a break and get some fluids, but there is no good evidence that the tea itself treats headaches. Never swallow peppermint essential oil, and keep it away from the faces of babies and young children, as inhaled menthol can seriously harm them.

A headache diary is one of the most useful tools you have. MedlinePlus suggests noting when the pain started, what you ate and drank, how you slept and what helped, then sharing it with your doctor to spot triggers.

Watch your painkiller use

Over-the-counter painkillers can help an occasional headache, but taking them too often can backfire. The NHS advises trying not to take painkillers for more than 2 days a week, because this can lead to more headaches. MedlinePlus explains that people who take pain medicine more than 3 days a week regularly can develop rebound headaches. If you need painkillers this often, see your doctor.

Questions people ask

This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.