Hour of power: Ways to avoid being set back after turning clocks ahead

You’re not a morning person. You don’t want to chit-chat with anyone until you’ve had your coffee, and even then, a few sentences will do. And just as you’re feeling the warmth of an upcoming spring – and the energy that comes with it – you lost an hour of sleep, thanks to moving our clocks an hour ahead to comply with daylight saving time.

But don’t worry, you’re not alone. The American Academy of Sleep Medicine has found that 55 percent of Americans experience fatigue following the switch. And that’s a cause for concern since the quick transition can have long-term negative consequences. “The scientific evidence points to acute increases in adverse health consequences from changing the clocks, including heart attacks and strokes,” says sleep expert Adam Spira, PhD, a mental health professor at Johns Hopkins University in Baltimore, Maryland. Spira also noted that the change in time is also associated with a heightened risk of mood disturbances, hospital admissions, car crashes and “elevated production of inflammatory markers in response to stress,” according to information from the Johns Hopkins Bloomberg School of Public Health.

Set a routine: Keep a consistent sleep schedule, even on weekends. Going to bed and waking up at the same time every day helps regulate your body’s internal clock. Lay off the stimulants: Limit your intake of caffeine and especially avoid consuming it late in the day – it can interfere with your ability to fall asleep.

Create a relaxing bedtime environment and routine:

Your bedroom should be conducive to sleep, so keep it cool, dark and quiet. Establish a relaxing pre-sleep routine to signal to your body that it’s time to wind down.

Limit screen time: Reduce exposure to smartphones, tablets and computers at least an hour before bedtime. The blue light can disrupt your body’s production of melatonin, making it harder to fall asleep.

Embrace natural light: Exposure to natural light during the day can help regulate your sleep-wake cycle.

Live a healthy life: Exercise regularly, but not before bedtime, as this can make it harder to fall asleep. Also, be mindful of what you eat and drink, again, particularly in the hours before bedtime. Avoid heavy meals, spicy foods, and alcohol – they can disrupt sleep.