Fall is a season of cooler temps and changing leaves—and resetting clocks. Most states in the U.S., along with Canada and some members of the European Union, observe daylight saving time in the summer in order to conserve energy. This means that fall is a time to “fall back” to standard time and as a result, we turn the clocks back one hour.

Resetting the clocks provides an excellent opportunity to reset our sleep habits, which, it turns out, could use an overhaul. The average person needs six to eight hours of sleep per day, but most of us don’t get as much as we need. In fact, most Westerners are chronically sleep deprived and studies have shown that this sleep deprivation has dire health consequences.

During sleep, the body rests, regenerates, and produces crucial hormones for many of the body’s physiological processes. Sleep deprivation has been linked to obesity, increased alcohol and tobacco use, hormone imbalances and a higher incidence of diabetes and high blood pressure.

So, this fall when you turn back your clock, seize the opportunity to bank some sleep time against your sleep deficit. Yes, you’re only gaining one hour, but spend it wisely and your body will thank you. The best way to fall back into better sleep habits?

• Go to bed one hour early on the night of the time change and sleep until your regular time. Because of the time change, this means you’ll gain two extra hours of sleep—likely a much-needed boost for your body.
• Make the time change an opportunity to make sleep a priority by committing to that new, earlier bedtime. Adding one extra hour of sleep to your sleep schedule could make a world of difference for your health and wellbeing.