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Spring forward and lose an hour of sleep, how to handle the time change

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Wake up! You're probably tired after losing an hour of sleep Sunday during Daylight Saving Time. Starting the work week out may be a little rough too.

Close to 70 million Americans are lacking proper sleep. Almost one-third get less than seven hours of rest a night. Lack of sleep can lead to irritability, depression, weight gain, diabetes and many other health issues.

Losing that hour of sleep is difficult when most of us are already sleep deprived. The hour we lose can be similar to the feeling of jet lag.

Here's how to recover. During the day, it helps to soak up the sun in the early hours of the day but make sure to try to avoid bright light at night, especially close to bedtime.

To get good sleep establish a regular sleep schedule, avoid intense physical activity or large meals before bedtime, and ensure an environment conducive to sleep. Try to avoid caffeine in the afternoon and evening.

Some people use an dietary supplement called melatonin. Melatonin is a hormone produced by a gland in the brain, which helps people sleep.

Others try sleepy time teas or certain foods that include the sleep-inducing amino acid tryptophan, such as, warm milk, oatmeal, beans, whole grains and soy.

You can find sleepy time teas and melatonin supplements at most grocery stores and health food stores in the. However, it's best to talk with your doctor before taking any of these products.

At bedtime, turn off your smart phones, laptops and TV's. All the extra stimulation will keep you awake.

What are your bed time tricks to help you get your zzz's?

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