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