This past Sunday, the United States set clocks forward an hour to Daylight Saving Time, in preparation for the longer days of summer. Within a few weeks, most of the rest of the world will follow, with Europe and the United Kingdom setting clocks forward on Sunday, March 27th and Australia following on Sunday, April 3rd. Here is what you need to know about how to prepare for daylight saving time; and if it has already occurred in your region, how to best help your body deal with the time change.

What is the Purpose of Daylight Saving Time?

Most people know that they need to set their clocks ahead one hour on the determined date Daylight Saving Time begins in their region — usually early in the morning of a Sunday in March or April. But did you know the science behind why most people change their clocks twice per year and what biological impacts this may have?

Daylight Saving Time refers to the period of time between roughly March and November when most of the world moves the clocks forward by one hour. In the fall, the clocks fall back one hour. The purpose of Daylight Saving Time is to set the clocks in a way that makes better use of the natural sunlight. Subsequently, the period of time between when clocks remain at the normal time is known as Standard Time. Some countries and also some states in the United States do not practice Daylight Savings Time, choosing to stay on Standard Time all year long.

How Daylight Saving Time Impacts the Body

While most people appreciate being able to harness more daylight during Daylight Saving Time, there are some drawbacks to this process. In fact, some doctors and scientists are advocating for a year-round fixed time because of the health impacts of moving the clocks twice per year. These negative impacts are a result of disruptions to the body’s natural circadian rhythms.

These disruptions happen because the human body is predisposed to follow a pattern of light and dark cycles over a period of 24 hours. The light that you are exposed to when the sun rises serves as a trigger to tell you to wake up. Conversely, darkness sends the signal to the brain that it is time to wind down. Even the most minute changes in this exposure to light can lead to circadian misalignment, exposing you to a number of health risks.

It is not a coincidence that hospitals see a 24 percent increase in visits related to heart attacks on the Monday after the spring clock switch. This spike is blamed on the hour of sleep that everyone loses when setting the clocks forward. The opposite statistic happens in the fall when hospital visits attributed to heart attacks fall by 21 percent as people get an extra hour of sleep.

Research has also demonstrated the spring clock change is linked to more vehicle accidents, reports of poor mood, and a jump in workplace injuries as workers struggle with being tired.

The Best Ways to Handle Daylight Saving Time

The way that people react to the changing of the clocks is highly personalized. While some people will breeze right through the transition with no noticeable effects, others will need more time to adjust to the change in the clock. Here are a few things that you can do to help to prepare for Daylight Saving Time, or to help your body adjust if you live in a region where the switch has already occurred.

Start Early

One of the best ways to prepare your body for this time shift is to begin adjusting your body clock ahead of the big time change. This means going to bed about 15 to 30 minutes earlier than normal in the week before you set your clocks forward.

Stick With a Routine

You may be tempted to stray from your normal routine if you are feeling sluggish in the days after the time change. However, it is important that you are intentional about sticking with a routine. This means that you need to be consistent about when you wake up, exercise, eat and all of the normal routines of your day.

Get Outside Right Away

One of the best things that you can do to minimize sleep disruptions in the days following the transition to Daylight Saving Time is to be purposeful about spending time outside. Getting outside in the natural sunlight in the early morning hours will help to facilitate an easier physiological transition to the new time. Even sitting in front of a window with the curtains open can give you the sunlight that your body needs to get this process started.

Be Careful With Naps

You are not alone if you feel the need to take a nap in the days after moving the clocks forward. Although naps are not inherently bad for you, it is a good idea to limit these snoozes to 30 minutes or less.

Create a Healthy Sleep Routine

If you know that your sleep routine could use some work, there is no better time to do it than now. Creating a healthy sleep routine means ensuring that you have a comfortable sleeping environment that is free of extraneous noise and other disruptions. You should also avoid blue light exposure from electronic devices in the hours before bedtime.

These tips will help you to prepare your body for the transition that lies ahead, allowing you to get the most out of these extra hours of sunlight in your day.