Clocks Fall Back: How the Time Change Can Affect Your Neck, Back and Headaches

The sleep disruption from the November time change can make neck pain, back pain and headaches worse for some people, because poor sleep raises pain sensitivity and can trigger headaches in susceptible individuals. The effect is usually temporary and tends to settle as sleep returns to a normal rhythm, but it is real, and it is worth planning around.

Clocks fall back on the first Sunday in November, which this year is November 1. Sleep experts note that both daylight saving transitions cause a short period of circadian misalignment between your body clock and the light-dark cycle. Falling back is generally easier than springing forward because you gain an hour, but the earlier darkness shifts your whole schedule, and disrupted sleep can last several days for some people.

Why would that affect pain? Sleep loss lowers pain tolerance. Harvard Health reports that sleep-deprived people have a lower pain threshold, and researchers at UC Berkeley found that sleep loss disrupts the brain's natural painkilling response. Studies have also linked short sleep with a higher prevalence of chronic musculoskeletal pain, and poor sleep predicts slower improvement in low back pain. For people prone to headaches, the picture is similar: researchers at UC Davis found the time change cuts deep sleep and is associated with more migraines.

What helps? Keep your wake time consistent, even on the weekend after the change. Get morning light to help reset your body clock. Ease off caffeine in the afternoon and keep a wind-down routine before bed. And keep moving: a short walk or your usual exercise helps both sleep and stiffness. If you already deal with neck or back discomfort, the week after the change is a good time to be a little more deliberate about posture, breaks and gentle movement.

If neck pain, back pain or headaches get worse after the time change and do not settle within a couple of weeks, an evaluation is worth it. Dr. Gregory Martin has practiced chiropractic since 1996 and sees patients at Gregory Martin Chiropractic at 283 Sparta Avenue in Sparta and at Speedwell Family Chiropractic at 520 Speedwell Avenue in Morris Plains. He takes a careful history and looks at how your neck and spine actually move, and he will tell you honestly whether chiropractic care fits. Call or text (973) 699-4100 to schedule an evaluation.