Project against the time change in the US 0:42
(CNN) -
You've already set the clocks back for Boreal Daylight Savings Time, but now what?
Many people look forward to that extra hour of sleep, but it's not enough to erase chronic sleep debt, said Dr. Kannan Ramar, a professor of medicine at the Mayo Clinic Center for Sleep Medicine in Rochester, Minnesota.
However, the extra hour of rest can make you wake up feeling fresher, which can motivate you to get more sleep, he said.
This is a good time to implement healthy "sleep hygiene" practices that will help you fall asleep more quickly and stay asleep, Ramar said.
Establish a sleep routine
He recommends going to sleep around the same time each night, making sure you go to sleep early enough to get seven to eight hours of rest.
advertising
Poor sleep can affect the way you walk, according to study 1:09
In the 30 minutes before bedtime, start turning off electronics to limit your exposure to light, Ramar explained.
If after 20 minutes you can't fall asleep, get out of bed and do a quiet activity like meditation, he said.
This is not the time to go back to using electronics, he warned.
Ramar advises avoiding large meals before bed and cutting back on caffeine in the afternoon.
Make sure to reduce your fluid intake before going to bed and avoid alcohol at that time, he added.
This boreal summer was the hottest on record in the U.S., marked by extreme weather.
If these tips don't work for you, Ramar recommends that you speak with a medical professional.
Increased seasonal affective disorder
As the nights lengthen and the weather turns bleaker in some parts of the country, people can develop seasonal affective disorder.
It's a specific type of depression that usually begins in the fall and ends in the spring, said Michelle Drerup, director of behavioral sleep medicine at the Cleveland Clinic Sleep Disorders Center in Ohio.
Some common symptoms are irritability, extreme fatigue, an inability to concentrate, carbohydrate cravings, anxiety and withdrawal from social activities, he said.
How many hours does an adult need to sleep?
0:38
The time change due to the end of summer time can trigger APR, Drerup said.
A study published in 2017 found that there was an 11% increase in the number of seasonal depressive episodes at the end of daylight savings.
Exposure to light improves mood
People with seasonal affective disorder should try to be exposed to bright, natural light when possible, said Dr. Bhanu Prakash Kolla, an addiction psychiatrist and sleep physician at the Mayo Clinic in Rochester, Minnesota.
Light rays increase the release of the neurotransmitter serotonin, known as the "happiness hormone."
Those in darker parts of the country can use a light box to mimic sunlight, he said.
If you notice that the symptoms of seasonal affective disorder significantly affect your ability to function for more than two weeks, Drerup recommends seeing a doctor.
A medical professional can help diagnose, evaluate other possible mental health conditions, and provide a personalized treatment plan.
Daylight Saving Time