Moving our clocks back an hour (marking the end of daylight saving time this weekend) is some good/bad news. Sure, we might ‘gain’ an hour of sleep, but the change in time can disrupt the body’s internal rhythms and make us struggle to get a good night’s sleep.

Adopt better sleep hygiene to reduce the chances that the time change this weekend will disrupt your health. I love this term; It refers to a set of habits and environmental factors that affect our sleep.

Why is sleep important?

The more we understand the profound impact of sleep on body and mind, the more we can prioritize sleep as a pillar of healthy living, alongside nutrition and exercise. The list of benefits is long; These are just five of the many compelling reasons to strive for quality sleep.

Manages appetite: Sleep deprivation increases the production of ghrelin, known as one of our body’s ‘hunger hormones’. It also reduces leptin, the hormone that helps us feel full. The result: When we skimp on sleep, we can consume as many as 500 extra calories a day, often in the form of high-calorie, ultra-processed foods.

Looks good: It’s called beauty sleep for a reason. Getting enough rest can noticeably improve your appearance. You can expect to see reduced under-eye circles, brighter skin, and a clearer complexion; All of this is noticeable in just a few days.

Improves mood and patience: Sleep replenishes our energy, making daily tasks less burdensome. It also improves our mood, increases our patience, and helps better manage conditions such as depression, anxiety, and panic disorders.

Sharpens the mind: Sleep rejuvenates brain cell connections that are vital for memory, attention and higher-level cognition.

Strengthens the will: Our self-control relies heavily on mental energy, which decreases when we are tired. This can cause us to give in to impulses and make bad decisions.

Sleep is not a luxury. It’s a critical element of well-being, affecting everything from weight to mental clarity. Adopting good sleep hygiene can significantly improve our daily feelings and functioning.

Prepare yourself for better zzz’s

Practicing good sleep hygiene doesn’t have to be daunting. Here are practical steps that can help you improve your sleep quality.

Change your screen time. If you make just one lifestyle adjustment, it’s a game changer: Turn off electronics at least an hour before bed to reduce exposure to blue light, which can affect melatonin production. And – this is very important – keep the bedroom free of smartphones and other electronic devices. Charge them in another room, not on your nightstand. If you need an alarm, use an old-school alarm clock instead of your phone.

Optimize your environment: Keep your bedroom dark, quiet and cool. Install blackout curtains, use earplugs or a white noise machine if necessary, and set your thermostat low enough to keep you cool without feeling the cold.

Limit large meals and caffeine especially close to bedtime. A small, balanced snack like Greek yogurt with fruit can stave off hunger pangs without disrupting your sleep. For most of us, it’s best to limit (or avoid) caffeine after lunch.

Be careful with alcohol: A cocktail or glass of wine may help you fall asleep, but it can affect the duration and quality of sleep throughout the night.

Natural supplements: Consider melatonin (3-5 mg) and/or magnesium (500 mg), which can help us fall asleep and stay asleep. As always, discuss new supplements with your healthcare provider.

Bedtime rituals that work

Creating an evening routine signals to your brain and body that it’s time to rest. Try simple, screen-free activities like reading (an actual book with pages, not on a smart device), taking a warm bath, or using a lavender oil diffuser. Incorporating relaxation techniques such as deep breathing, gentle stretching, or meditation can also prepare the body for better sleep.

As daylight saving time comes to an end, consider what you can start doing right now to sleep better. Let’s use this time change as a chance to reset, improve our sleep habits, and improve our overall quality of life.

Molly Kimball, RD, CSSD, is a registered dietitian at Ochsner Health and the founder of Ochsner’s Eat Fit nonprofit initiative. For more wellness content, watch Molly’s podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media.