As the clocks fall back to end daylight saving time for the year, many people look forward to that extra hour of sleep. But the one-hour shift can disrupt your body in surprising ways.

“People often think gaining an extra hour means better sleep, but that’s not always the case,” says Gabrielle Janes, a family nurse practitioner at Tidelands Health Family Medicine at The Market Common. “Even a one-hour shift can throw off your body’s internal clock.”

If you tend to fall asleep and wake up around the same time each day, thank your circadian rhythm. This 24-hour internal clock regulates sleep, hormone production, metabolism and body temperature.

“When clocks fall back, melatonin release is delayed, and that can affect everything from mood to alertness,” Janes says.

For three to five days after the time change, many people feel these effects:

• Fatigue
• Brain fog
• Irritability
• Sleep disturbances
• Cravings for high-carb foods

Poor sleep after the time change can also lead to cognitive impairment, reduced performance and elevated anxiety.

Some people are more vulnerable to these effects than others.

“Children and teens often struggle because they need more sleep but get less, especially with early school start times,” Janes says. “Older adults adapt more slowly and face a higher risk of heart issues, while people with sleep disorders or mental health conditions can see symptoms worsen.”

Janes recommends sticking to healthy habits to help your body adjust to the time change more quickly.

This includes getting sunlight exposure early in the day to help reset your circadian clock, limiting screen time before bed and avoiding caffeine and alcohol close to bedtime.

“It may be difficult, but sticking to a consistent sleep-wake schedule, even on weekends, will also help,” Janes says.