Daylight saving time has arrived, and spring is near. Researchers from across the country have found short-term upticks in heart attacks and strokes as well as a brief increase in traffic accidents and emergency room visits correlated with this time of year. Though the loss of an hour may not seem like much, University of Alabama at Birmingham experts say it can still have an impact on health and decision-making.

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

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 most people — who may not be as organized or prepared — Crockett says making changes this week can still help the body better acclimate to daylight saving time.

Maintain a consistent routine

Darker mornings and brighter evenings may tempt many to sleep in and stay up late. Crockett warns against making significant changes to set routines since, in a week, the body will have forgotten the time changed. For anyone having trouble sticking to the 15- to 20-minute shifts in bedtimes and wake-up calls, Crockett encourages people to take extra steps to help maintain consistency. Crockett says it is better to get up and going than to hit “snooze” for half an hour before starting the day.

“We’re not getting any benefit from those sleeps because it’s simply not sleep,” Crockett said. “Getting woken up every five to nine minutes means you’re just lying there pretending you’re getting more rest.”

Crockett suggests going ahead and getting out of bed because, even though it may result in a groggy and not great feeling, the body is going to make up for it the next night.

Use light to reset the body’s circadian rhythm

Crockett underlines consistency and sunshine as key components to reestablishing the body’s natural sleep cycle. Without disrupting set routines, 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 are things that can be helpful,” Crockett said.

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

Be aware of the mindset

For those accustomed to waking up with the sun, the mindset could act as an obstacle. For anyone who struggles to get up in the morning, Crockett recommends paying attention to the mind’s internal monologue.

“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,” Crockett said. “Have something else that’ll help you get out of bed, like turning your coffee pot on.”

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. While yoga or a hot bath are great options, Crockett says focusing on breathing can be a simple way to relax the body before sleep. What works for some does not work for all, so it is important to find what works well and stick with it.

Crockett says the use of sleep aids may be helpful temporarily but stresses they should be used sparingly and briefly. She cautions against overdoing it with caffeine to compensate and says, if the body is tired enough to sleep, take a nap. However, Crockett suggests napping earlier in the day.

“Naps are OK, but I would keep them relatively brief — like a cat nap — so no longer than about 30 minutes,” Crocket said. “I wouldn’t go much past lunchtime with a nap, and certainly no later than 2 p.m., so that you’re not interrupting your sleep once you reach the bed at night.”