Those in the United States recently sprang forward and switched to Daylight Savings Time.

You may or may not love that we move the clock twice a year. It's controversial. I personally love the longer, lighter evenings, although I do find it harder to get up early in the morning.

You've probably heard that your body has an internal clock, what scientists call your circadian rhythm. Researchers suggest that our circadian clock exists in nearly every tissue and organ of our body. Our circadian rhythm influences our sleep, hormones, appetite, temperature, and more.

When we switch from Standard Time to Daylight Savings Time, we throw our internal clock off, which, like jet lag, can make us tired and irritable. Even worse, there is research that suggests that switching to Daylight Savings Time can heighten risks for traffic accidents, strokes, and heart attacks!

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However, there are things we can do to make the switch less painful. Here are some tips:

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1. Get light on your body first thing in the morning.

Bright light tells your body it's time to be awake. Getting out into the natural light for 20 minutes each morning is the best way to help your body adjust to the time change. While natural light is most effective, if you're not able to be in natural light, bright indoor lights can also help.

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2. Use exercise to help reset your body's circadian clock

Physical activity helps your body reset its clock. Both morning and afternoon exercise have shown to be effective in establishing a healthier circadian rhythm and to set people up for more restful sleep.

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3. Watch your coffee and alcohol intake

Coffee tends to have a long half life in the body, lasting up to six hours. So, if you are trying to get to bed earlier, your afternoon coffee habit can get in the way of your sleep! As well, while some may use alcohol to help them fall asleep, it is known that alcohol can disrupt both sleep quantity and quality.

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4. Up-level your sleep hygiene

Giving attention to how you wind down in the evening can greatly improve your ability to fall asleep and stay asleep. Being mindful of your electronic use and getting off of screens an hour before bedtime helps a lot. Calming activities like reading, listening to music, gentle yoga, and a bath can cue the body to calm down to prepare for sleep.

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Ultimately, while the human body is challenged when we change the clocks twice a year, our human bodies are also adaptable and resilient. Using these tips can help you adjust more quickly so you can make the most of longer, lighter evenings.

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