Can Time Change Give You a Headache?
Twice a year, most Americans have no choice but to ‘spring forward’ or ‘fall back.’ The dreaded time change from standard to daylight saving time (and back) can be a burden in many ways. But can this small change in time give you a headache?
The simple answer is yes.
It’s not just daylight saving time changes that can cause headaches. Travel between time zones, shift work, and schedule changes could put you at risk as well.
Why Can Time Change Cause Headache?
While many people may not be affected by minor time changes, individuals with specific headache disorders face a higher risk. People with cluster headache and migraine are more likely to experience a bout or an attack following a time change.
There are several factors at play, and many of them are intertwined. Changes in circadian rhythm, sleep disruptions, hormones, changes in routine, stress, and a person’s susceptibility to headache all play a role.
Circadian Rhythm and Changes in the Sleep-Wake Cycle
The main culprit behind headache and time change is the disruption to our body’s natural clock also known as our circadian rhythm.
The circadian rhythm is our body’s internal timer. It helps us maintain a 24-hour sleep-wake cycle. Our body’s clock coordinates basic functions like temperature, hormone release, metabolism, blood pressure, and sleep.1
When our body experiences a time change, our circadian rhythm gets disrupted, which, in turn, affects our sleep-wake cycle and release of hormones. These disruptions work together to contribute to headaches.
Cortisol, the stress hormone, and melatonin, the sleep hormone, play key roles in our sleep-wake cycle. Cortisol promotes wakefulness/alertness in the morning, while melatonin, produced by our bodies based on our exposure to light, causes sleepiness.
“A lot of it has to do with sunlight exposure or, in this case, lack of sunlight exposure,” said neurologist Jennifer Chima from virtual neurology clinic Neura Health in an interview with the Association of Migraine Disorders. “Sunlight stimulates the hypothalamus to promote wakefulness and it inhibits the production of melatonin. So losing that, it just throws your whole sleep-wake cycle off.”
Reduced exposure to daylight or exposure at different times can disrupt the circadian rhythm. This disturbance can affect melatonin release and impact sleep.2
Insufficient sleep, excessive sleep, or disrupted sleep can lead to a headache. A change in sleep pattern is a well-known trigger for migraine attacks.
Changes in Routines
Not only can a time change throw off your sleep, but it can also disrupt your entire routine. With a time change, habits and patterns shift. You go to sleep at a different time, wake up at a different time, eat at different times, exercise at different times, and are exposed to light at different times.
The migraine brain thrives on routine and consistency. People with migraine have a hypersensitive nervous system, making them more sensitive to changes. Even small changes in daily habits can provoke an attack.
Cluster Headache and Time Change
People with cluster headache typically experience a bout when the seasons change, likely due to changes in daylight. As discussed, more or less exposure to daylight can alter the circadian rhythm and sleep cycle.
Dr. Chima explains that while we do not know exactly what causes cluster headache, doctors believe it has to do with dysregulation or dysfunction of the hypothalamus – an area within the brain that controls many functions, including circadian rhythm and sleep-wake cycle.
“This dysregulation is actually why we think headaches come in clusters,” said Chima. “Often they come at season shifts or they always come at the same time of year or same time of day when they’re in a cycle. Often, people wake up at 3 a.m. every day with a cluster headache during a cycle and that’s related to that circadian rhythm and the dysfunction of the hypothalamus.”
Chima explains people with cluster headache are already vulnerable during a seasonal shift, “then just throwing this abrupt time change at them and that one-two punch is enough to throw people into a cluster cycle.”
If Time Changes Can Cause a Headache, Is There Anything We Can Do to Prepare?
Yes and no. Unfortunately, some things are beyond our control, like time. However, there are strategies that can help prevent headaches or minimize the effects of time changes.
Gradually Shift Your Schedule
If you have time to prepare for a time change, Dr. Chima suggests gradually shifting your schedule before daylight saving time.
“If you want to just take four days to do 15-minute shifts every day to get to that hour, or you want to do six days, 10-minute shifts in your routine every day, it can lead to a more gradual change,” said Chima. “It’s a little bit easier for your body to deal with.”
An example: Normal wake up: 6:30 AM – shift to wake up at 6:15 on day one, 6 AM on day two, 5:45 on day three, 5:30 on day four.
Get Some Light to Help Reset
If the time change has come and gone, trying to reset your circadian rhythm can help.
“Basically, it’s all about trying to reset the wakefulness and the sleepiness at the right time, your new right time,” said Chima.
During the day, try to get light exposure, either from sunlight or a light therapy box. At night, try to avoid screens and stimulating activities. Some people may choose to wear blue-light-blocking glasses when watching TV or scrolling on their phone, or they may try a new screen-free hobby like reading or meditating to reduce screen time.
Can Kids Do Anything to Manage or Prevent Headaches Around Time Changes?
Chima says it can take kids longer to adjust than adults. She suggests gradually shifting their schedule, getting them outside to play, limiting screen time, and keeping a consistent bedtime.
“If a child is taking a [migraine] preventive, make sure they’re taking it consistently every day around this time, and if they take a rescue, just make sure they’re taking it right at the onset of their headache,” Chima said.
What If You Have Migraine or Cluster Headache?
If you have migraine or cluster headache and notice that time change or season change is an issue, Chima recommends speaking to your healthcare provider.
It could be helpful to begin a preventive treatment one to two weeks before the time change. Doing so could prevent a cycle or decrease the severity and/or duration.
The Takeaway
Experiencing a time change can give you a headache, especially if you have migraine disease or cluster headache. Daylight saving time changes, traveling to a different time zone, or shift work can throw off our routine and natural body processes. Lack of sleep, change in eating habits, and stress are all potential headache triggers. Preparing ahead by gradually shifting your schedule, getting natural light and talking to your healthcare provider can help you adjust to the time change.
References
- Burish MJ, Chen Z, Yoo SH. Emerging relevance of circadian rhythms in headaches and neuropathic pain. Acta Physiol (Oxf). 2019 Jan;225(1):e13161. doi: 10.1111/apha.13161. Epub 2018 Jul 25. PMID: 29969187; PMCID: PMC6381824.
- Kim TW, Jeong JH, Hong SC. The impact of sleep and circadian disturbance on hormones and metabolism. Int J Endocrinol. 2015;2015:591729. doi: 10.1155/2015/591729. Epub 2015 Mar 11. PMID: 25861266; PMCID: PMC4377487.
Author
Molly O’Brien is a freelance Journalist and Communications Specialist originally hailing from the Seattle area. After graduating summa cum laude from Arizona State University with a degree in Broadcast Journalism, Molly traveled coast-to-coast working in local news. Molly was diagnosed with episodic migraine before the age of four, then turned chronic in her mid-twenties. Disease progression has severely impacted every facet of her life as she tries to balance migraine disease, a career, parenthood, and everyday life.
