Recent studies examining the effect time change transitions have on our health, reveal notable effects following the switch from standard to daylight saving time. Researchers found a short-term uptick in heart attacks and strokes as well as a brief increase in traffic accidents and emergency room visits. This is because, though the loss of an hour may not seem like much, UAB experts say it can still have an impact on your health and decision-making.

“You have a sleep loss so, technically, you are sleep deprived. Then, we base a lot of our routine off of when we’re waking up—your mealtimes are shifting, the time you usually exercise may be shifting. A lot of things are shifting in your routine,” said Family and Community Medicine Assistant Professor Kaylee Crockett, Ph.D.

Crockett says those who closely follows sleep experts’ guidance started preparing their bodies the Sunday before the switch by going to bed 15 to 20 minutes earlier each day and shifting daily activities, like meals and workouts. Yet, for the majority of people—who may not be as organized or prepared—Crockett says making changes this week can help your body better acclimate to daylight saving time.

“Trying to go to bed around the same time or adjusting within 15-minute increments, and then waking up at the same time every day so your body makes those adjustments,” Crockett said. “No matter what your routine is, just being consistent as best we can.”

Maintain a consistent routine

Darker mornings and brighter evenings may have you tempted to sleep in and stay up late. Crockett warns against making significant changes to your routine since, in a week, your body will have forgotten the time changed. If you have trouble sticking to the 15-to-20-minute shifts in your bedtimes and wake-up calls, Crockett encourages folks to take extra steps to help them maintain consistency. If you have the tendency to “snooze” for half an hour before starting your day, Crockett suggests you try getting up and going.

“We're not getting any benefit from those sleeps. It's not sleep. We're getting woken up every five to nine minutes, so you're not getting any more rest. You're just lying there pretending you're getting more rest,” said Crockett. “Go ahead and get out of bed… Even though you may feel kind of groggy and not great, you're going to make up for that the next night.”

Use light to reset your circadian rhythm

Crockett underlines consistency and sunshine as key components to reestablishing your natural sleep cycle. Without disrupting your routine, capitalize on daylight hours.

“Getting good light exposure during the day is the best way to train our circadian rhythm, so getting out for an early morning walk or having your breakfast by a window… Those types of things can be helpful,” explained Crockett.

For those who grapple with waking to darkness, be strategic about the lighting in your home. Consider an alarm clock that mimics the sunrise.

Be aware of your mindset

If you are accustomed to waking up with the sun, your mindset could act as an obstacle. For those who struggle to get up in the morning, Crockett recommends paying attention to what you tell yourself.

“If you're waking up and thinking, ‘Oh, it's dark, I don't want to get up and do anything,’ you’re setting yourself up for failure, versus, ‘Oh, it's dark! Let me get my lights on.’ And have something else that'll help you get out of bed, like turn your coffee pot on,” advised Crockett.

Wind down before bed

For those who find themselves lying in a dark room, restless with racing thoughts at night, Crockett says it is worth taking the time to find a relaxation technique that works for you. If meditation is not your thing, try yoga or a hot bath. Crockett says focusing on your breath can be a simple way to relax your body before sleep. She reminds folks what works for some does not work for all, so find what works well for you and stick with it.

Crockett says the use of sleep aids may be helpful temporarily but stresses they should be used sparingly and briefly. Crockett cautions against overdoing it with caffeine to compensate and says, if you are tired enough to sleep, take a nap.

“Naps are okay, but I would keep them relatively brief—like a cat nap—so no longer than about 30 minutes. And make sure those are earlier in the day, so I wouldn't go much past lunchtime with a nap. Certainly, no later than 2 p.m. so you're not interrupting your sleep once you reach the bed at night,” Crockett explained.