Whether you are “Springing Forward” or “Falling Back “, Daylight Savings Time (DST) can have a surprising impact on our internal body clocks, or circadian rhythms.

You would think that a change of an hour is not a big deal and should have minimal effect on our behavior. But the truth is more complicated, especially in an environment where we are already sleep deprived. The change in March is usually more dangerous since we lose one hour of sleep. So, you would think that returning the clock one hour in November should be helpful to us. But the evidence is more complicated, since people show some confusion, and they possibly think they could stay up later the night before so the net effect is similar to the March situation.

The fall time change isn’t associated with the same impact or level of disruption as the spring change, but it can still affect you. The shorter days and early onset of darkness can leave you feeling moody, lethargic and irritable. One study found an 11 percent increase in depression episodes in the week following the November change.

A few studies have also noted a higher risk of stroke and heart attack in the week following the transition.

Here are a few ways to ease into the time change and combat the potentially harmful effects of the end of daylight-saving time.

Set your clock back on Saturday night

The people who tend to have the most difficulty with the fall time change are early birds — those who already go to bed early and wake up early. They often find themselves wide awake an hour earlier than normal.

To help ease the transition, change your clock on Saturday night and pushing your bedtime back, rather than going to bed at your regular time.

If it’s difficult to stay awake, try doing something active, such as taking an evening stroll, rather than sitting on the couch and watching television.

Get outside

Many people, especially those who work in an office all day, spend little time in daylight after the fall time change because of the earlier sunset. “They may be leaving work when it’s dark, going to work when it’s dark — so they’re getting no light exposure,

Sunlight tells our circadian rhythms when we’re supposed to be tired and when we’re supposed to be awake, Try getting some exposure to sunlight first thing in the morning.

Sunlight helps reset your internal clock. Light exposure has also been shown to improve the quality of your sleep and boost your mood. If you can’t go outside, get to a window or try a light therapy box.

Block out light

If sunrise wakes you up too early after the clock change, install some blackout curtains. Even easier: don a sleep mask.

Your eyelids alone can’t block out all of the light, research shows. In fact, the latest research shows that sleeping in total darkness could do more than just help your sleep; it may also boost your cardiovascular and cognitive health.