Sure, it’s only an hour, but shifts in sleep schedules can throw off those of us who are already sleep-deprived. That includes many Americans, one-third of whom don’t get the 7 to 9 hours of nightly slumber recommended by the National Sleep Foundation, according to recent government data. Chronic lack of sleep is associated with health risks like weight gain, depression and even early death, but even in the short term, sleep loss can be a hazard: a 2001 study found that traffic accidents bump up slightly on the Monday following the spring shift to Daylight Saving Time.
To keep your sleep schedule on track through the time change, Loyola University sleep specialist Dr. Sunita Kumar recommends gradually pushing your bedtime earlier in increments of 10 to 15 minutes on the days leading up to it — it’s how astronauts prepare for space travel. “That way, it doesn’t seem like you are trying to go to bed so early when it’s Daylight Saving Time. It will be more natural,” says Kumar. You’ll also be less likely to feel the need to sleep in after the change, a habit that can lead to more sleeplessness at night. “Sleeping in until 10 a.m. or noon leads to gross fluctuations in your sleep cycle,” warns Kumar.