The blooming of daffodils, rising temperatures, and longer days are all clear indicators of spring. But there's going to be another, less pleasant change: Most Americans will "spring" their clocks ahead by one hour on Sunday starting at two in the morning.  

Because we lose an hour of sleep, this shift is more challenging for many of us than when we "fall back" in the fall, according to Dr. Rachel Ziegler, a sleep medicine physician at the Mayo Clinic Health System in Minnesota.  

The timing of sunrise and sunset is also altered by the clock change, so in reality, she added, "it's much more than that." The mornings will be darker and the nights lighter once we spring forward, making it more difficult for both wake up and fall asleep. 

In fact, this can create a months long mismatch between our internal clocks and our school and work schedules, leaving many people chronically short on sleep, said Dr. James Rowley, president of the American Academy of Sleep Medicine. This is why the organization supports the elimination of daylight-saving time altogether, he added. 

But for now, we’ll have to spring ahead. Here’s what you can do to make daylight-saving a little less painful. 

Make sleep a priority before Sunday 

According to Michael Grandner, head of the University of Arizona's sleep and health research program, getting enough sleep generally defined as seven or more hours if you're an adult for at least a few nights before to the clock change is one of the best methods to protect against the interruption. In this manner, he explained, "you're coming from a place of strength," not lack of sleep.  

According to Dr. Rowley, those who sleep late on the weekends but wake up early during the week may find it particularly difficult to adjust to the time difference, leading to what psychologists refer to as "social jet lag." He advised those who fall into that category to try to avoid sleeping in this weekend because the time shift will add another hour of “jet lag.” 

Change your eating and sleeping schedules gradually 

Try going to bed and waking up approximately 15 minutes earlier each day, starting at least a few days prior to the time change, advised Jade Wu, a sleep psychologist and researcher at Duke University School of Medicine.

According to her, this can make the adjustment easier. 

According to Dr. Rowley, you can also help your body's internal clock adjust by moving your mealtimes earlier. According to Dr. Wu, persons who have difficulty adjusting to changes in routine, such as tiny children and adults suffering from dementia, can benefit greatly from these small adjustments. 

Enjoy your "Sunday Funday" 

Dr. Wu advised scheduling some enjoyable activities for Sunday, particularly if you get cranky or depressed during daylight saving time. According to Dr. Wu, being active, hanging out with friends, or spending time outside can all help ward off bad moods. Additionally, she noted that an active day will probably make it easier for you to go to bed earlier on Sunday, improving your Monday. 

Absorb morning sunlight  

Dr. Grandner advised getting as much morning light as possible in the days that followed the shift. He continued, "Light tells your body when it's time to wake up, which can help you get used to the new clock time."  

Open your blinds and sit by the window for a few minutes, or take a morning walk, he said. If it’s still dark when you wake up, turn on the bright lights in your home, or consider using a light therapy lamp. 

Set a nourishing meal plan 

According to Frank Scheer, a neuroscientist at Brigham and Women's Hospital in Boston, if the daylight saving time change causes you to lose sleep, you can feel more hungry than normal or crave less healthful foods. Plan to eat balanced, filling meals with lots of fiber and protein for a few days following the time shift to help counteract such cravings, he advised. 

Conclusion  

It's also acceptable if daylight saving time arrives without warning and you haven't had time to get ready, according to Dr. Wu. "You just have to accept that on Monday, you might not feel well at all."  

In a 2019 online study, over half of the 2,000 American adults claimed they felt “extremely” or “somewhat tired” after the spring clock change.