Daylight Saving Time (DST) starts when we lose an hour on the second Sunday in March and ends when we gain an hour on the first Sunday in November. This leap in time causes problems for many, but with a little planning, you can keep yourself on track.

Problems for Sleepyheads

The semiannual changing of the clocks is, for many, accompanied by headaches, irritability, daytime sleepiness and poor concentration. It's worse for night owls, for those with sleep disorders, and it's worse in the spring.

The lost sleep clearly takes its toll on our performance. Statistics show an increase in fatal car accidents and in workplace injuries on the Monday after DST begins; unfortunately, there's no corresponding decrease in either when DST ends and we're all well-rested.

Heart attacks spike in the days after we 'spring forward' and dip slightly once we 'fall back,' a New England Journal of Medicine report found. (DST's impact on heart-attack rates is minor compared to that of smoking or obesity, but it was found to be statistically significant.)

Why the One-Hour Shift?

Originally conceived by Benjamin Franklin, DST was used to save energy during World War I.  In 2007, Congress extended DST by four weeks with the goal of cutting electricity usage by 1%. But whether DST saves energy remains controversial.

When Australia extended DST during the 2000 Sydney Olympics, energy usage increased slightly; what they saved during brighter evenings was more than used up by the extra used during darker mornings, according to a study from the University of California at Berkeley.

Tips for Adjusting to DST

Earlier to Bed, Earlier to Rise
If you have trouble adjusting your sleep schedule (or your kid's), ease in. Adjust your bedtime by 15 minutes a night in the four days leading up to the change. In spring, that means going to bed earlier and waking up earlier.

In the fall, the extra hour offers an opportunity to catch up on sleep. Reports continue to show that Americans are chronically sleep-deprived. So instead of using the end of DST as license to stay out later, use it as an opportunity to get a little extra shut-eye.

Move More
Regular exercisers sleep better. But exercising too close to bedtime can keep you awake. Keep your vigorous exercise early in the day so you're not wound up right before bed.

Less vigorous movement can help you sleep, though. Gentle stretching and yoga shortly before bedtime can help relax your mind and relieve muscle tension.

Let the Sunshine In...
Throw open those blinds! In springtime, early morning light exposure can help you make the shift. It may seem like the last thing you want, but natural light is a powerful signal to your body that it's time to wake up.

On winter evenings, full-spectrum bulbs may be helpful, studies indicate. They more closely simulate natural light than regular bulbs and can even stimulate the body to create natural vitamin D, a vital nutrient for which many Americans are deficient.

... But Not in the Evening
Light signals your body when it's time to sleep. If you have trouble with your sleep cycle at the start of DST, it can help you to avoid the extra evening light during DST.   

Create your own Sleep Sanctuary
Sleep experts recommend using your bed for sleep and sex only. Keep your reading, TV watching and laptop usage out of the bedroom. Visually, the room should be peaceful and uncluttered.

Comfort is key. Include whatever pillows, blankets, aromatherapy and climate-control measures you need to make your bedroom the ideal place to relax.

Skip the Nap
Many of us consider naps to be one of life's great luxuries. But if you're having trouble getting to bed on time, they may be throwing you off. Skipping a nap may help you sync your sleep cycle to the clock.

The Importance of Sleep

Sleep deprivation is known to be hard on the body. A large-scale British study found that, over 17 years, those whose nightly sleep dropped below five hours had about double the risk of dying from a heart ailment.

These days, business hours and TV schedules influence our sleep patterns more than sunlight. Think of sleep as vital to your long-term good health (and not merely your least-productive hours). Prioritize it, and you can be well-rested all year long.