Spring forward—without the fatigue.
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Credit: Olivia Barr

Daylight saving time in 2022 begins on Sunday, March 13, which means at 2 a.m. local time, your clock will jump ahead to 3 a.m.—or you'll need to remember to set it to an hour later manually. Happily, the start of daylight saving time means the days will finally start getting longer and the light will stick around even later, but it also means we'll lose an hour of precious sleep—something over one-third of U.S. adults already don't get enough of, according to the CDC. And when you regularly don't sleep well or long enough, you don't just feel bad physically (sluggish, groggy, tired), everything from your immune system to your mood, appetite, and memory starts to suffer.

But don't panic if you're not your usual bright-eyed and bushy-tailed self on the morning of March 13 (or 14, or 15). Research from the Better Sleep Council finds that 40 percent of Americans need a week to recover from that lost hour, if not longer. There's always a natural adjustment period at the onset of daylight saving time, so give your body a moment to acclimate.

In the meantime, there are several proactive strategies you can use to help get your internal body clock on the right schedule, so you only feel that lost an hour of sleep for a day or so.

1 Get your steps in, but not too late in the day.

Significant research shows that getting enough regular exercise can help promote sleep and improve sleep quality. Whether your speed is more hard-core HIIT class or a 30-minute stroll around the farmers market, keep active during the day so your body and mind crave rest even more at night. The Better Sleep Council recommends getting a sweat in no later than two hours before bedtime so your body has time cool down and relax.

Ideally? "Get some exercise outside in the sun between 1 and 3 p.m. to lower the small melatonin spike," says Michael Breus, PhD, (aka The Sleep Doctor), a clinical psychologist, sleep specialist, and sleep expert for Oura.

2 Skip afternoon caffeine.

Caffeine can take up to 12 hours to leave the body, says Shelby Harris, PsyD, a clinical psychologist specializing in behavioral sleep medicine. Even if you swear caffeine doesn't affect you that much, to establish a healthy sleep/wake routine—before and after daylight saving time—you're smart to avoid it after the morning. Remember that caffeine also comes in many forms besides coffee: certain sodas, teas, chocolate, and even over-the-counter medicines.

RELATED: This Is Exactly How Much Coffee You Should Be Drinking Each Day, Study Says

3 Expose yourself to plenty of sunlight.

"On the day of the change (Sunday), get outside and get plenty of exposure to natural light," says Rebecca Robbins, PhD, a sleep scientist, instructor at Harvard Medical School, and sleep expert for Oura. "Being outdoors and gaining exposure to bright, natural light provides natural energy and helps sync your circadian rhythm to the new time." As soon as you wake up after the time change, head outside for a hit of natural light to train your body to adjust: Walk the dog around the block, grab the newspaper at the end of the driveway, or go grab a coffee.

4 Don't eat a large meal or drink a lot right before bed.

This will be a tough one for late-night snackers, but try your hardest to eat at least three hours before going to sleep. Food and drink consumption can disrupt sleep, according to the Better Sleep Council.

"This refers to both alcoholic and non-alcoholic drinks," Harris explains. "Liquid intake at night often leads to more bathroom trips and sleep disruption. Alcohol, in particular, can help some fall asleep faster, but the sleep quality ends up being much lighter and broken throughout the night."

If you're hungry before bed, Harris recommends satisfying your appetite with a snack with both protein and carbohydrates. Try a banana with a spoonful of peanut butter or whole wheat crackers with a bite of low-fat cheese.

5 Sneak in a short nap (if possible).

Super sleepy after DST starts? The Better Sleep Council insists naps aren't just for kids. Short naps that range between 10 and 30 minutes can provide enough energy to help a sleep deprived person last an extra two and a half hours. Just make sure you're not napping too late in the evening, which can make falling asleep for the night even harder.

6 Stop using your phone right before bed.

To get back on a good sleep schedule, stop using phones and laptops at least an hour before going to sleep. Consuming information from devices is mentally stimulating, while the blue light they emit is also a sleep inhibitor. "Our brains naturally make melatonin, a sleep-inducing hormone that comes out in our brain when the sun sets," Harris says. "Using devices with blue light suppresses our brain's own melatonin production and makes it more difficult to fall and stay asleep."

Instead of watching TV, texting, or scrolling, establish a calming, device-free routine leading into lights-out. "Thirty minutes before bedtime, commit to a set of soothing activities that relax you—reading a book, practicing mindfulness or breathing exercises, or taking a warm bath," Robbins recommends. "We need that time to transition from our day into sleep." 

RELATED: Should You Take Melatonin for Better Sleep? Here's What Sleep Experts Say

7 Don't sleep in or hit snooze.

A little advice from the Better Sleep Council: Break the habit of hitting snooze. Instead, set your alarm for 10 minutes later than usual and place it out of reach (read: not on your bedside table). "Continuing to hit snooze will impact the hormonal switch that tells your body to wake up," advises BSC. Avoid messing with your natural melatonin cycle by getting up the first time you hear your alarm.

What's more, waking up at the same time every day (yes, even over the weekend!) is one of the best ways to train yourself to fall asleep at the same time every night. Letting yourself sleep in until different, random times each morning will make it harder to drift off to sleep—and so the cycle continues. No matter how tired you are from losing that hour of sleep, force yourself out of bed in the morning to start readjusting your sleep/wake cycle ASAP.

RELATED: Sleep Procrastination Might Be Stealing Precious Hours of Rest From You—Here's How to Stop It