Sleep Awareness Week began March 12 at the start of Daylight Savings Time, when Americans lose an hour of sleep.

This year marks the 25th anniversary of Sleep Awareness Week, which raises awareness about the benefits of sleep on mental health, and serves as a reminder about the importance of sleep and the impact it has on how people feel and perform daily.

More information, including practical tips to help people get enough of the quality sleep they need, can be found on the National Sleep Foundation website.

According to the American Academy of Sleep Medicine, the transition into and out of Daylight Saving Time increases the risk of sleep disruption, mood disorders, and suicide. Another study found the transition to standard time increases the number of depressive episodes by 11%.

A possible explanation is that time change disrupts our circadian rhythms. That is our body’s internal clock that runs on a 24-hour cycle.

One of the most important circadian rhythms is the sleep-wake cycle, which influences when we feel tired, fall asleep and wake up. Another impact is the alteration in our normal pattern of daylight exposure.

So, a one-hour change disruption in this cycle can have a serious impact on mood and even increase our anxiety. The shift to daylight saving time in March, in particular, can lead to reduced sleep quantity and quality.

In short, the switch to daylight saving time shouldn’t be taken lightly. Paying attention to sleep hygiene is especially important this time of year.

Following are some practical tips for sleep hygiene:
• Maintain a fixed sleep schedule on both weekdays and weekends.
• Keep a stable routine to get ready for bed each night.
• Limit or avoid caffeine and alcohol, especially in the afternoon and evening.
• Go device free for at least 30 minutes before bed.
• Block out unwanted noise and light from your bedroom and/or use accessories like a sleep mask and ear plugs.
• Choose a supportive mattress and comfortable bedding.

For more about Santa Barbara County’s Department of Behavioral Wellness, visit http://countyofsb.org/behavioral-wellness.

For help accessing Behavioral Wellness services, call the 24/7 toll-free Crisis Response and Services Access Line, 888-868-1649.