Spring forward and fall back. Many people have heard this saying, and it helps us remember which way to set our clocks for the start and end of daylight saving time.

On March 8, we will all lose an hour. Rachel Ziegler, a Sleep Medicine physician at Mayo Clinic Health System, says altering your sleep schedule can have a greater effect on your health than you may think, with adverse effects greatest in teenagers and in those who have poor sleep habits to begin with.

Ziegler recommends these tips to manage the transition:

  • Go to bed 15 minutes early, starting several days before the change, and increase by 15 minutes every couple of nights.
  • If you feel sleepy the Sunday after the change to daylight saving time, take a short 15- to 20-minute nap in the early afternoon — not too close to bedtime.
  • Assess how a nap affects your sleep quality.
  • Avoid sleeping in an hour longer in the morning.