On Sunday, March 12, daylight saving time will begin. As we all dread the precious hour of sleep we will lose when we “spring forward”, it’s important to keep in mind that there are ways to combat the negative effects of daylight saving time. Here are some tips that may help you adjust to the upcoming “spring forward”:

Gradually adjust your schedule prior to the time change

The American Academy of Sleep Medicine recommends shifting both the time you go to bed and the time you wake up 15 to 20 minutes earlier every day, starting a few days before the time change. Additionally, progressively shifting other daily routines, such as mealtimes, will help you adjust to the time change more effectively.

Set your clocks ahead one hour prior to March 12

Even though daylight saving time doesn’t actually begin until 2 a.m. on Sunday, it’s better to set your clocks an hour ahead before you go to bed that night, according to the Sleep Foundation. That way, you can begin to adjust to the change early and won’t have to worry about adjusting your clocks when you wake up the next morning. Even though most phones will automatically adjust to the time change, ensuring that all clocks are set ahead of time will prevent any confusion that inconsistent times could create.

Get exposed to natural light

Since exposure to natural light affects sleep and alertness, getting exposed to morning light can help adjust your internal clock to align with daylight saving time. You can easily expose yourself to natural light by opening curtains, or even better, going outside during the morning. Similarly, it’s also important to reduce exposure to bright light in the evening in order to reset your internal clock.

Continue to prioritize healthy sleep habits

It’s always important to maintain healthy sleep habits, but it is especially helpful in easing the transition to the “spring forward” in time. Specifically, maintaining a consistent sleep schedule and getting the recommended amount of sleep every day can significantly improve the adjustment to daylight saving time.