For some, the 'spring forward' has a cost to their mental health

Daylight saving time has officially returned.

On Sunday, March 8, we will "spring forward" by advancing our clocks by one hour at 2 a.m. local time, with the exception of people in Hawaii and some parts of Arizona.

Our internal clocks, or circadian rhythm, find it difficult to adjust to this twice-yearly reset. The reversal of our biological clocks has been connected to a higher risk of heart attacks, cancer, depression and obesity.

"That one-hour change may not seem like much, but it can wreak havoc on people's mental and physical well-being in the short term," says Dr. Charles Czeisler, professor at Harvard Medical School's Division of Sleep Medicine.

People who have trouble sleeping may feel exhausted, drowsy and less awake. Car accidents increased by 6% following the springtime shift, according to a University of Colorado Boulder research.

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Changing your circadian cycles

Daylight saving time may make us sleep less, which may worsen problems like anxiety, depression and seasonal affective disorder.

Of the two time changes humans experience, researchers say that jumping forward is the most jarring. The one-hour change may have an effect on our circadian rhythms, which are the body's natural 24-hour cycles that regulate essential processes like eating, mood and sleep.

Light exposure is important for circadian rhythms, which can be disrupted by the time change's darker mornings and lighter evenings.

Your body may create less of the mood-boosting hormone serotonin if you get less morning light. On the other hand, more light-filled evenings may cause your body to produce less melatonin, a hormone that encourages sleep.

Is spring depressing you?

Seasonal affective disorder (SAD) is a type of depression that occurs with the changing of the seasons, according to the National Institute of Mental Health. The transition from winter to spring can set off mental health problems for many people. About 10% of people with SAD have the condition in the spring and summer months.

The brain's reaction to time changes

Going to bed later or waking up earlier than usual during the first few days of the time shift could result in sleep deprivation. People sleep 40 minutes less on Mondays after daylight saving time begins than they do on other nights of the year, according to a study conducted by the American Academy of Sleep Medicine.

How to help your body in adjusting to a time shift

While some cases of sadness and seasonal affective disorder may need medicine and therapy, milder cases may be treated with natural remedies:

• Improve your sleep habits. You can change your sleep schedule over a few days in increments of 15 or 30 minutes to gradually adopt a new routine. A consistent pattern can help make your bedtime easier to adjust.
• Enjoy sunny days. Take a brisk walk or sit in a park. Get outside to soak up the sunshine. That will help adjust your internal clock.
• Follow a healthy diet. Don’t overindulge in caffeine or alcohol. Both can affect your sleep habits.
• Keep moving. Exercise, even in small amounts, will help you feel better and more energized. If you're limited to indoor activities, try walking up and down stairs, doing simple yoga moves, or even dancing to your favorite music.

Contributing: USA TODAY Network

SOURCE: Sleep Foundation, Harvard Health Publishing, Harvard Medical School, Northwestern Medicine, UT Southwestern Medical Center, National Institute of General Medical Sciences, The Mayo Clinic and USA TODAY research