Banking sleep ahead of this weekend’s change to daylight saving time is a smart way to avoid the frantic feelings and lingering fatigue associated with the lost hour of slumber— if you do it the right way.

When daylight saving time ends at 2 a.m. on Sunday, Nov. 6, we set clocks back one hour, and essentially gain an extra hour of sleep—but that extra hour of sleep comes at the price of early evening darkness.

Children who don’t get adequate rest are at risk for health problems ranging from diabetes to depression, according to the American Academy of Sleep Medicine, which this week issued age-specific sleep recommendations.

The Monday after daylight saving time takes effect doesn’t have to be a heart-stressed, mad-dash, car-crash kind of a day.

Vanderbilt Sleep Disorders Center specialist Kelly Brown has a list of tips people can follow to avoid the jolt to their sleep cycles and the resulting fatigue when clocks spring forward on Sunday, March 13.

The expansion of sleep education sessions through a research study will allow more parents to learn effective sleep strategies for children with autism spectrum disorder.