Daylight Saving: Don't Lose Your Snooze

This Sunday, millions of Americans may lose something they take for granted -- one hour of precious weekend sleep.

Daylight-saving time returns Sunday, April 7. Clocks "spring forward" one hour at 2 a.m. in most states, and many already sleep-deprived Americans may suffer the consequences of an additional hour of lost shut-eye. You don't have to be one of them.

If you are well rested, the effects of the potential loss of an hour of sleep will probably be minimal. However, if you are like many Americans and are already sleep deprived, the hour can make a difference in the way you feel and in the way you behave.

Here are two important but simple tips to help you prepare for the return of daylight-saving time, reduce your sleep debt, and minimize the effects of potential sleep loss:

1. Try to sleep more than usual a few nights prior to and immediately following the time change.
2. Take a nap in the middle of the afternoon if you need it, but not within a few hours of your regular bedtime. Napping too close to bedtime can disrupt nighttime sleep.

The National Sleep Foundation offers these general tips for getting a good night's sleep throughout the year:

• Determine what you feel is the amount of sleep you need each night to be fully alert, and not sleepy, the next day. Make sure you get at least your minimum sleep requirement each night, if not more. Most adults need between seven and nine hours of sleep each night.
• Keep a regular sleep schedule by going to bed and waking at the same time each morning, even on weekends.
• Avoid caffeine in the afternoon or evening. Caffeine is found in products such as coffee, tea, cola and chocolate.
• Avoid nicotine and alcohol before bedtime; both are stimulants and can interrupt sleep.
• Don't eat or drink too much before bedtime.
• Engage in a relaxing bedtime routine such as taking a warm bath or soaking in a hot tub.
• Create a sleep-promoting environment that is cool, quiet, dark and comfortable.