Everyone loves an extra hour of sunlight but moving the clock forward one hour doesn’t just affect your schedule — it can throw off your body’s internal clock.

According to an American Academy of Sleep Medicine health advisory, the change to daylight saving time can have a negative impact on sleep duration and sleep quality, lasting approximately five to seven days. Fortunately, there are ways to prepare for daylight saving to help make losing an hour of sleep a little easier:

1. Start preparing a few days early
About a week before “springing forward,” start going to bed 15 to 30 minutes earlier than your usual bedtime. This will help your body adjust to the lost hour and minimize the impact of the switch to daylight saving time.

2. Catch some rays
Getting out in the sun early in the morning helps set your body’s internal clock and improves alertness during the day. Don’t forget sunscreen.

3. Stick to a sleep schedule
Make a conscious effort to go to bed and wake up at the same time each day – even on the weekends. Although sleeping in can help you feel more rested in the short term, it can cause difficulties falling asleep later.

4. Limit caffeine and alcohol
As tempting as it may be to have an extra cup of coffee (or three), be sure to not consume caffeinated drinks four to six hours before you go to sleep. Alcohol also disrupts sleep, so it’s best to limit or avoid it late at night.

5. Resist the urge to nap
Taking a long nap after daylight saving might be tempting, but it can disrupt your normal sleep pattern and make it more difficult to fall asleep at bedtime. If you’re feeling sluggish and can’t resist a nap, try to take it early and keep it between 20 and 30 minutes.

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