Feeling sleepy this week? Here's how to adjust your sleep for daylight saving time

ANOTHER THREAT TO PUBLIC HEALTH. DAYLIGHT SAVING TIME STARTS THIS SUNDAY AT 2 A.M. SO HERE TO EXPLAIN IS DOCTOR MELINA PAVLOVA, A NEUROLOGIST AND MEDICAL DIRECTOR OF THE CLINICAL SLEEP LABORATORY AT BRIGHAM AND WOMEN’S FAULKNER HOSPITAL. GOOD TO SEE YOU. THANK YOU FOR HAVING ME. ALL RIGHT, DOCTOR, SO LOSING ONE HOUR OF SLEEP MIGHT NOT SOUND LIKE SUCH A BIG DEAL, BUT A LOT OF DOCTORS SAY IT TRULY IS. IS THAT CORRECT? YES, IT IS. THERE HAVE BEEN STUDIES LOOKING AT THIS VERY SPECIFIC SUBJECT. SO HERE’S THE THING. DOES THE TIME CHANGE AFFECT SOME GROUPS MORE THAN OTHERS? SO THERE IS MORE ATTENTION TOWARDS THE TEENAGERS, IN PART BECAUSE THEY DON’T HAVE ANY CONTROL OVER THEIR SCHEDULE. SO THEY CANNOT COMPENSATE FOR THE LOSS OF THAT ONE HOUR OF SLEEP. BUT THE OTHER ASPECT OF THIS IS THAT DURING THE TEENS, THERE IS A NATURAL DELAY IN THE BIOLOGICAL NIGHT. THE TIMING OF THE BIOLOGICAL NIGHT RELATIVE TO THE ASTRONOMICAL CLOCK. AND SO THEY MIGHT BE MORE VULNERABLE BECAUSE THEY ALSO WAKE UP CLOSER TO THE MIDDLE OF THEIR BIOLOGICAL NIGHT. BUT EVERYBODY IS AFFECTED ACTUALLY. YEAH. AND I MENTIONED BEFORE THE BREAK, I THINK PARENTS OF YOUNG KIDS TOO, BECAUSE YOUNG KIDS DON’T KNOW THAT THE CLOCKS ARE CHANGING. ALL RIGHT. SO FOR FOLKS WHO FIND THEMSELVES STRUGGLING, WHAT’S YOUR ADVICE? MY ADVICE IS TO WORK WITH THE LIGHT, TO HELP YOURSELF ADAPT TO THE TIME CHANGE. AND THAT MEANS EXPOSING EITHER YOURSELF OR YOUR CHILDREN TO LIGHT IN THE MORNING AS MUCH AS YOU CAN. BLUE LIGHT HAS A STRONGER EFFECT THAT THAN STANDARD FULL SPECTRUM BRIGHT LIGHT. SO THIS CAN IMPROVE ADJUSTMENT. AND DURING THE EVENING HOURS PRIOR TO FALLING ASLEEP, ESPECIALLY THE LAST HOUR OR SO TO KEEP THE LIGHTS DIMMER SO THAT YOUR BODY CAN PRODUCE YOUR NATURAL HORMONE FOR SIGNALING THE BIOLOGICAL NIGHT, WHICH IS MELATONIN, AND YOU CAN SLEEP A LITTLE MORE CONSISTENTLY AND BETTER. YEAH, THAT’S REALLY GOOD ADVICE AND GOOD REMINDERS AS WE GET READY FOR THIS ON SUNDAY. SO DOCTOR PAVLOVA, WE THANK YOU SO MUCH F

The transition into daylight saving time can disrupt your sleep routine, leaving you feeling tired and out of sync. Video above — Spring forward: Why losing an hour could harm your healthWhether you're an early riser or a night owl, adjusting to the new time change can take a toll on your body’s internal clock. Fortunately, there are several simple hacks you can do at home to help ease this shift and improve your sleep habits. From adjusting your sleep environment to incorporating new pre-bedtime rituals, these strategies will help you feel more rested and energized despite the change.Dr. Kendra Becker, an expert in sleep medicine at Kaiser Permanente Fontana Medical Center says the best way to cope with the time change is to gradually adjust your sleep schedule by 10-15 minutes ahead in the days leading up to the time change. The time change can also have negative impacts on our health. “For many, losing one hour of sleep will make them feel fatigued,” Becker said. “This can affect their ability to perform tasks. Additionally, sleep-deprived children can experience difficulties in school and potentially even have worsened behavior.”The one-hour shift can disrupt your circadian rhythm, leading to sleep deprivation, causing people to feel groggy and less focused. It can also cause an increased risk of heart problems and inflammation, increased risk of car accidents and worsened mental health conditions.Tips for managing the time change successfullyAdjust graduallyMaintain a consistent sleep routineGet some morning sunshineLimit light in the eveningsPrepare your sleep environmentLimit caffeine and alcohol late in the dayBe patient“There’s little doubt that losing an hour of sleep will be difficult for many in the beginning, but you can do something about it,” Becker said. “With the right attitude and taking the necessary steps, you can minimize the impact.”Creating an ideal sleep environment can be crucial. Use a white noise machine, blackout curtains and other products to help you relax. Here are some of our favorite sleep products to help in the spring transition:Dreamegg White Noise Machine from AmazonEuropean Flax Linen Blackout Curtain from West ElmBlissy Sleep MaskDreamSky Wooden Digital Alarm ClockFind more advice from Kaiser Permanente on getting better sleep by clicking here.

The transition into daylight saving time can disrupt your sleep routine, leaving you feeling tired and out of sync.

Video above — Spring forward: Why losing an hour could harm your health

Whether you're an early riser or a night owl, adjusting to the new time change can take a toll on your body’s internal clock. Fortunately, there are several simple hacks you can do at home to help ease this shift and improve your sleep habits.

From adjusting your sleep environment to incorporating new pre-bedtime rituals, these strategies will help you feel more rested and energized despite the change.

the best way to cope with the time change is to gradually adjust your sleep schedule by 10-15 minutes ahead in the days leading up to the time change.

The time change can also have negative impacts on our health.

“For many, losing one hour of sleep will make them feel fatigued,” Becker said. “This can affect their ability to perform tasks. Additionally, sleep-deprived children can experience difficulties in school and potentially even have worsened behavior.”

The one-hour shift can disrupt your circadian rhythm, leading to sleep deprivation, causing people to feel groggy and less focused. It can also cause an increased risk of heart problems and inflammation, increased risk of car accidents and worsened mental health conditions.

Tips for managing the time change successfully

Adjust gradually
Maintain a consistent sleep routine
Get some morning sunshine
Limit light in the evenings
Prepare your sleep environment
Limit caffeine and alcohol late in the day
Be patient

“There’s little doubt that losing an hour of sleep will be difficult for many in the beginning, but you can do something about it,” Becker said. “With the right attitude and taking the necessary steps, you can minimize the impact.”

Creating an ideal sleep environment can be crucial. Use a white noise machine, blackout curtains and other products to help you relax. Here are some of our favorite sleep products to help in the spring transition:

Find more advice from Kaiser Permanente on getting better sleep by .

��vlog