Daylight Saving Time and Sleep Apnea: How Time Changes Disrupt Your Sleep

• Daylight Saving Time can worsen sleep apnea symptoms by disrupting your circadian rhythm.
• Fatigue, snoring, and mood changes may increase after the clock changes, especially in untreated OSA.
• Staying on track with treatment and adjusting your sleep routine early can reduce disruptions.
• Daybreak offers at-home sleep apnea care, including a 30-second assessment and CPAP-free treatment options.

Our sleep is guided by an internal clock known as the circadian rhythm, a natural, 24-hour cycle that helps regulate when we feel awake and when we feel sleepy. When we “spring forward” or “fall back,” that rhythm is temporarily thrown off balance.

Even though most people adjust after a few days, those living with sleep disorders often experience a harder time adapting. Losing an hour of sleep in the spring or shifting bedtime in the fall can lead to increased fatigue, difficulty concentrating, and poor-quality sleep. For individuals with OSA, these disruptions can worsen symptoms such as daytime sleepiness, irritability, and decreased alertness.

When the sleep schedule changes abruptly, sleep becomes more fragmented. This lack of consistency can:

• Increase apneic events (pauses in breathing) during the night
• Exacerbate snoring due to poor sleep quality and muscle relaxation
• Lower oxygen levels and make daytime fatigue more severe
• Trigger irritability and mood swings, already common in sleep-deprived individuals

Essentially, when your sleep rhythm is out of sync, your airway muscles may not function as efficiently during rest, increasing the chances of airway collapse in those prone to OSA.

Not everyone adjusts to the time change overnight—especially those with sleep apnea. Here’s a day-by-day look at how Daylight Saving Time can disrupt your sleep and how consistent treatment can help restore balance.

Studies have shown that in the days following the time change (especially the spring transition) there’s an uptick in heart attacks, strokes, and car accidents. This is often linked to sleep deprivation and circadian misalignment. For people with untreated sleep apnea, who already face elevated cardiovascular risks, this time of year can be particularly important for staying on top of treatment.

1. Adjust gradually
   Start shifting your bedtime and wake-up time by 15 minutes a few days before the change.
2. Keep a consistent schedule
   Go to bed and wake up at the same time each day, even on weekends.
3. Prioritize good sleep hygiene
   Limit caffeine and screen time before bed, and keep your bedroom cool and dark.
4. Get morning sunlight
   Exposure to natural light in the morning helps reset your circadian rhythm.
5. Stay consistent with treatment
   Whether you use a CPAP or a custom-made mandibular advancement device (a.k.a oral device), continue nightly use without interruption.

For people living with snoring or obstructive sleep apnea, even small sleep disruptions can have a big impact on daily life. The good news is that effective, convenient treatment options are available, helping you stay rested through every time change.

Daybreak offers a fully at-home, FDA-cleared process for diagnosing and treating obstructive sleep apnea. From at-home sleep testing to custom-made oral appliance therapy, Daybreak makes it simple to get the care you need, without disrupting your schedule.

Better sleep shouldn’t depend on the clock. With the right diagnosis and treatment, you can rest easier year-round, no matter what time it is.

Take our 30-Second Assessment and discover the best at-home sleep apnea treatment for you—FDA-cleared, CPAP-free, and tailored to your needs.

1. Can Daylight Saving Time affect sleep apnea?

Yes. The abrupt time change can disrupt your circadian rhythm, which may worsen sleep apnea symptoms like daytime fatigue, irritability, and poor sleep quality. For people with untreated OSA, even a one-hour shift can increase breathing interruptions during the night.

2. Why do I feel more tired after the time change?

The springtime change causes most people to lose an hour of sleep, which throws off the body’s internal clock. This can lead to sleep fragmentation and make it harder to fall asleep or wake up refreshed—especially for individuals with existing sleep disorders.

3. How can I manage sleep apnea during Daylight Saving Time?

Start adjusting your sleep schedule a few days before the time change. Prioritize consistent bedtimes, get morning sunlight to reset your circadian rhythm, and continue using your prescribed treatment—like a CPAP or oral device—every night without interruption.

4. What is the best at-home treatment for sleep apnea?

Daybreak offers a fully at-home, FDA-cleared process that includes a two-night sleep test and a custom-fit oral appliance—no masks, machines, or in-lab visits required. It’s a comfortable and convenient CPAP alternative designed to fit into your schedule.