Setting our clocks back an hour – the end of Daylight Saving Time this weekend – is one of those good and bad news stories. Of course, we may “gain” an hour of sleep, but the time difference can disrupt the body's internal rhythm and make it difficult for us to sleep well.

To reduce the risk of the time change affecting your health this weekend, practice better sleep hygiene. I love this term; It refers to a number of habits and environmental factors that affect our sleep.

Why sleep is important

The more we understand the profound effects of sleep on the body and mind, the more likely we are to prioritize it as a pillar of well-being alongside diet and exercise. The list of benefits is long; These are just five of the many compelling reasons to strive for a good night's sleep.

Controls cravings: Sleep deprivation increases the production of ghrelin, one of our body’s “hunger hormones.” It also decreases leptin, a hormone that helps us feel full. The result: We can consume up to 500 extra calories per day when we go without sleep, often in the form of high-calorie, highly processed foods.

Looks good: It's not called beauty sleep for nothing. Sufficient rest can noticeably improve your appearance. Expect fewer dark circles, brighter skin and a clearer complexion – all in just a few days.

Increases mood and patience: Sleep replenishes our energy and makes daily tasks feel less stressful. It also improves our mood, increases patience and helps better cope with illnesses such as depression, anxiety and panic disorder.

Sharpens the mind: Sleep regenerates the cellular connections in the brain that are important for memory, attention and high-level cognitive abilities.

Strengthens willpower: Our self-control depends largely on mental energy, which decreases when we are tired. This can cause us to give in to impulses and make poor decisions.

Sleep is not a luxury. It's a crucial element of well-being, affecting everything from weight to mental clarity. Good sleep hygiene can significantly improve our daily well-being and performance.

Prepare for better Zzz's

Implementing good sleep hygiene doesn't have to be daunting. Here are practical steps that can help you improve your sleep quality.

Shift your screen time. If you make just one lifestyle change, this one is a game-changer: Turn off electronic devices at least an hour before bed to reduce exposure to blue light, which can interfere with melatonin production. And – this is important – keep the bedroom free of smartphones and other electronic devices. Charge them in another room, not on your bedside table. If you need an alarm, use an old-fashioned alarm clock instead of your phone.

Optimize your environment: Keep your bedroom dark, quiet and cool. Install blackout curtains, use earplugs or a white noise machine if necessary, and set your thermostat low enough to keep it cool without making you cold.

Limit large meals and caffeine, especially right before bed. A small, balanced snack like Greek yogurt with berries can stave off cravings without disrupting sleep. For most of us, it's best to limit (or avoid) caffeine consumption after lunch.

Watch out for alcohol: A cocktail or glass of wine may help you fall asleep, but it may affect the duration and quality of sleep during the night.

Natural dietary supplements: Think of melatonin (3-5 mg) and/or magnesium (500 mg), which can help us fall asleep and stay asleep. As always, discuss any new supplements with your doctor.

Good sleep rituals that work

Creating an evening routine signals to your brain and body that it's time to relax. Try low-key, screen-free activities like reading (an actual book with pages, not on a smart device), taking a warm bath, or using a lavender oil diffuser. Relaxation techniques such as deep breathing, gentle stretching or meditation can also prepare the body for better sleep.

As Daylight Saving Time comes to an end, consider what you can do now to sleep better. Let's use this time change as a fresh start, an opportunity to improve our sleeping habits and improve our overall quality of life.

Molly Kimball, RD, CSSD, is a registered dietitian at Ochsner Health and founder of Ochsner's Eat Fit nonprofit initiative. For more wellness content, tune in to Molly's podcast FUELED Wellness + Nutrition and follow @MollykimballRD and @EatFitOchsner on social media.