5 Ways to Help Prevent Headaches in Children

Headaches in Children: Why Prevention Matters

Headaches are surprisingly common in children, especially after the age of 10, and our Private Paediatricians in London frequently support families with advice, diagnosis, and treatment options. While they can sometimes feel alarming, the good news is that simple lifestyle adjustments can make a big difference. By focusing on prevention, many children can avoid headaches altogether or reduce how often they occur.

1. Hydration: Preventing Headaches in Children with Enough Water

Drinking plenty of water. Otherwise healthy children over 10 years of age should aim for roughly 2 litres of water per day and those over 13 years should aim for around 2.2 to 2.5 Litres per day and more when the weather is hot.

2. Sleep Hygiene: How Good Sleep Helps Prevent Headaches in Children

A healthy sleep pattern is essential. This means no screen time for an hour before bed on phones or other devices. For children struggling with sleep due to stress or anxiety, our Psychology & Counselling London service can provide tailored support for healthy routines.Ideally reading a book before going to sleep. 

A teenager needs at least 9 hours of sleep during the school week and longer at weekends to catch up. Read about sleep hygiene to maximise the benefits of sleep. (Sleep Strategies for Children | Sleep Foundation).

3. Reducing Caffeine: Why Cutting Out Stimulants Can Prevent Headaches

No caffeine after lunch time. Some teenagers like a cup of tea in the morning – try decaffeinated if possible. This means no tea, coffee, caffeinated soft drinks and energy drinks.

4. Diet and Food Triggers: Preventing Headaches in Young People

Usually heavy processed food (if it doesn’t look like proper food that has grown out of the ground or in an animal… it’s not proper food! Try to avoid it. Other triggers need to be identified by a diary, linking headaches with what’s been eaten. If you’re unsure, a Private GP in London can help review lifestyle factors and arrange further tests if needed.

5. Exercise and Daily Activity: Supporting Children’s Health and Preventing Headaches

Exercise is really important, get into a routine to do some exercise every day, even if it is just walking to and from school. In some cases, recurring headaches may be linked to stress, mood, or mental health concerns, where our Private Psychiatry London service may also be helpful. (Remember to drink more fluids if doing strenuous exercise).

When to Seek Medical Advice for Headaches in Children

Most headaches in children respond well to simple lifestyle adjustments and reassurance. The key is knowing when to act at home and when to seek medical advice. If you are concerned about your child’s headaches, especially if any red flag symptoms are present, it is always best to consult your GP or paediatrician for tailored advice and support.