You know it's going to be one of those days when you wake up with your head pounding. But groping for tablets isn't always the answer, because taking painkillers too often can cause rebound headaches, says Dr Richard Peatfield, consultant neurologist at Charing Cross Hospital. So try these natural solutions first – you have nothing to lose but the pain.

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Pain and how to cope with it

Treat your type of headache

Your ultimate guide to pain relief

Keeping your head still for too long while staring at a computer or TV can cause headache as well as eyestrain. Tip your head forward and turn it from side to side, then roll your shoulders to release the tension, advises the US National Pain Foundation.

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Pain and how to cope with it

'Taking a magnesium supplement relaxes the blood vessels that can go into spasm and bring on a headache,' says nutritional therapist Marilyn Glenville, who suggests taking 200mg two or three times a day. Supplements are often recommended for migraine and pre-menstrual headache, when magnesium levels are low, but check its suitability with your GP if you are on medication or have kidney problems.

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Pain and how to cope with it

'I use skullcap, cramp bark and rosemary to treat my headaches,' says herbalist Dee Atkinson. 'Skullcap and cramp bark are muscle relaxants, while rosemary can improve circulation and calm you down.' Buy them from health-food shops or consult a medical herbalist for individual advice.

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Pain and how to cope with it

'Waking up with a headache often means your blood sugar has crashed overnight,' explains Marilyn Glenville. 'A slice of toast or a cracker before bed keeps your levels up and the pain away.'

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Pain and how to cope with it

For the three out of four of us who sleep curled up on our sides, a soft pillow that fills the gap between head and shoulders is best. 'It keeps neck and spine aligned,' says physiotherapist Sammy Margo. Back sleepers should avoid high pillows which push the head forward, and tummy sleeping isn't recommended because it strains the neck. Some studies show that latex or foam fillings are helpful, but there's little evidence that neck pillows perform better than others.

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Pain and how to cope with it

Keep to your weekday routine if headaches kick in after a Saturday lie-in. 'Set yourself a list of things to do before lunch, then wind down gradually so your body gets used to a more relaxed pace,' advises Dr Peatfield.

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Pain and how to cope with it

Grinding your teeth in your sleep can trigger a TMJ (temporomandibular joint) headache. You may not be aware of it, so place your fingers over the joints in front of your ears and open your jaw wide. If they click or feel tender, you may have a problem. A gum shield from your dentist can stop tooth-grinding, but if it's only occasional, try this yoga technique. Place your tongue against the roof of your mouth before you drop off and your jaw will relax.

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Pain and how to cope with it

Red-wine headache can strike suddenly after you've drunk half a glass, even if you've knocked it back happily for years. It can happen when an underlying sensitivity surfaces, and the best strategy is to swap to white. If you long for a glass of Bordeaux, upgrading to fine wines may do the trick. And try drinking a cup of strong tea first. Black tea contains quercetin, a natural antihistamine, which counters an irritant in red wine.

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Pain and how to cope with it

Exercise can shift a headache by creating feel-good endorphins in the brain. 'It also gets adrenaline going, which can keep a headache at bay,' says Dr Peatfield. But keep active for a while, or it may come back as soon as you relax.

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Pain and how to cope with it

Never again say: 'Not tonight, I have a headache.' The burst of endorphins during orgasm can clear your head faster than codeine, and is a lot more fun. Just be aware that orgasm can sometimes trigger a headache, too – though maybe it's a small price to pay!

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Pain and how to cope with it