Changing to Daylight Saving Time affects many people, but a cool head and common sense will ensure you don't lose too much sleep.

As the seasons change, people in countries around the world have to adjust their clocks.

In North America and Canada, March 9 marks the start of Spring, and clocks are put forward an hour for Daylight Saving Time.

In Australia, March 9 is more or less the start of Autumn (Fall) but clocks in the eastern and southern states which recognise Daylight Saving Time are not put back for another month, on April 5. New Zealand also changes its clocks back that weekend.

Spring Forward, Fall Backward

Confused about which way to move your clock at the start of Daylight Saving Time? The easy way to remember is ‘Spring Forward, Fall Backward’.

But whether springing forward or falling back, changing the clocks over is a hassle for everyone, and not just remembering what time it is!

Researchers in America, Britain and Australia agree that changes to sleep patterns caused by changing the time you go to bed can have disruptive effects on your circadian rhythm or ‘biological clock’.

Circadian rhythms are the patterns of repeated activity associated with the cycles of day and night.

This disruption can make it harder to fall asleep and also harder wake up, and is most noticeable in the first few weeks of Daylight Saving Time changeover.

It’s not uncommon for people to turn up to work late, fall asleep at their desks, get drowsy behind the wheel of a car.

Risks For People With Sleep Problems

For people with sleep disturbances or sleep problems, Daylight Savings Time can cause havoc.

There are an estimated 70 million people or about one in five affected by a sleep problem in the United States alone, with similar percentages in other countries.

For these people, already battling health and lifestyle issues around getting enough sleep, Daylight Saving Time just makes things worse.

People who have trouble sleeping may have an internal clock that has gone out of sync with the day-night cycle, says Dr. Aparajitha Verma, a neurologist with the Sleep Disorders Center at the Methodist Neurological Institute.

Take Control: Be Prepared For DST

Dr Verma suggests people with sleeping problems, and those who know the DST changeover affects them each year, should plan ahead for the change.

Make sure you are well rested, and then make the change a few days or a week before March 9.

Practice going to bed an hour earlier than normal, and getting up an hour earlier.

The benefit, he says, apart from a good night’s sleep, is that you can do without the alarm clock!

“If you're well rested and your circadian rhythm is working with your schedule, some people don’t even need an alarm clock to get up in the morning.”

Tips For a Good Night’s Sleep

Whether it’s DST or normal time, getting a good night’s sleep is generally a matter of common sense.

* Sleep in a quiet and dark environment and set the thermostat at a slightly cooler temperature

* Don’t allow pets in the bed

* No reading, eating or watching TV in bed

* Don’t watch the clock

* Set a ‘wind down’ time prior to going to bed

* Don’t take over the counter sleep aids, as these can disrupt sleep stages Instead, try drinking warm teas or milk to increase your body temperature, which helps induce and sustain sleep

* Exercise is good for sleep, but not within two hours of going to sleep

What If I Can’t Fall Asleep?

If you haven’t fallen asleep within 30 minutes of turning out the light, get up again. Go for a gentle walk around the house, go to the bathroom, make yourself a warm drink. Then get back into bed.

If you still cannot fall asleep within 30 minutes of lying down, if you have excessive daytime sleepiness, or if you sleep for seven or more hours and still wake up tired, you may have a sleeping disorder.

Dr Verma recommends people with these symptoms undergo an overnight sleep study at a center accredited by the American Academy of Sleep Medicine.

To find out if you may have a sleep disorder, check out the Methodist Sleep Disorders Center quiz.