Daylight Saving Time: How to adjust to losing an hour of sleep

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Spring forward

Daylight saving time arrives this weekend, which means it’s once again time to move the clocks ahead an hour.

The change, which takes effect at 2 a.m. this Sunday, will cost millions of Americans an hour of sleep and leave many of us feeling extra groggy. 

The American Academy of Sleep Medicine recommends the following tips to reduce the health effects of daylight saving time:

  • Get at least seven hours of sleep (for adults) or eight hours of sleep (for teens) each night in the days before and after the clocks move ahead.
  • Gradually adjust your sleep and wake times beginning two to three nights before the time change by shifting your bedtime 15 or 20 minutes earlier each night.
  • For a few days before the clocks move ahead, begin to adjust the timing of other daily routines that are “time cues” for your body. This could mean starting dinner a little earlier each night.
  • Head outdoors for some early morning sunlight on Sunday. The bright light will help set your internal clock, which regulates sleep and alertness.
  • Go to bed early enough on Sunday night to get plenty of sleep before the week begins on Monday.

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