Daylight Saving Time Linked to More Migraines and Reduced Deep Sleep, Study Finds

As many Americans prepare to “spring forward” this weekend, a new study led by UC Davis neurologist and sleep expert Sasikanth Gorantla, MD, MS, FAASM, reveals a concerning link between the annual time change and increased migraine frequency, as well as a reduction in deep sleep for individuals prone to migraines.

The research, published in the Journal of Clinical Sleep Medicine, highlights the potential health consequences of disrupting the body’s natural circadian rhythm.

The Study: Tracking Headaches and Sleep During the Time Change

Researchers followed 22 women and one man with episodic migraines for four weeks – two weeks before and two weeks after the daylight saving time change on March 12, 2023. Participants meticulously tracked their headaches in a diary, noting characteristics like intensity and associated symptoms such as nausea, vomiting, and sensitivity to light and sound.

In addition to headache diaries, participants wore under-mattress sleep sensors to monitor their sleep architecture, providing detailed data on sleep stages and duration. Researchers differentiated between migraine days (headaches meeting specific criteria) and headache days (those not meeting the criteria).

Key Findings: A Disruption of Circadian Rhythm

The study revealed a statistically significant increase in migraine frequency following the transition to daylight saving time. Specifically, the number of migraine days rose from 7.76 to 13.35 per 100 person-days. Interestingly, the intensity of headaches and migraines did not significantly change before or after the time change.

Beyond migraine frequency, the study also found a notable decrease in deep sleep. Average deep sleep duration dropped from approximately 94 minutes per night before the time change to around 84 minutes afterward. Total sleep time, however, remained relatively consistent.

“Our findings show that even a small disruption to the body’s internal clock can have an impact on people living with migraines,” explains Dr. Gorantla. “The increase in migraines and drop in deep sleep after the springtime change suggest that circadian stability is essential for migraine management.”

Why Does This Happen? The Link Between Sleep and Migraines

While the exact mechanisms are still being investigated, researchers believe the disruption of circadian rhythms plays a key role. Deep sleep is crucial for the brain to clear metabolic waste. Reduced deep sleep may impair this process, potentially contributing to migraine onset.

Strategies for Mitigating the Effects of Daylight Saving Time

Dr. Gorantla recommends several strategies to ease the transition to daylight saving time and promote better sleep:

• Prioritize Sleep Hygiene: Maintain a consistent sleep-wake schedule, limit caffeine intake, and avoid late-evening naps.
• Gradual Adjustment: Commence adjusting your bedtime and wake-up time by 15 minutes daily in the days leading up to the time change.
• Sunlight Exposure: Expose yourself to sunlight within 30-60 minutes of waking up to assist synchronize your internal clock.
• Reduce Evening Light Exposure: Dim lights and limit screen time in the evening.
• Regular Exercise: Physical activity can naturally enhance deep sleep.
• Manage Migraine Triggers: Be mindful of factors that can trigger migraines, such as alcohol, dehydration, and stress.
• Keep Rescue Medications Handy: Have migraine medications readily available and grab them at the first sign of an attack.

The Bigger Picture: Advocating for Year-Round Standard Time

These findings add to a growing body of evidence suggesting that clock changes can negatively impact health, particularly for individuals with sleep-related conditions. The American Academy of Sleep Medicine recommends adopting year-round standard time to better support circadian alignment and overall health.

“We hope this research encourages greater awareness of the potential health effects of daylight-saving time clock change,” Dr. Gorantla concludes.

Citation: Sasikanth Gorantla et al, The effect of standard time to daylight-saving clock transition on sleep and migraine headaches, Journal of Clinical Sleep Medicine (2026). DOI: 10.1007/s44470-025-00006-2