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How to adjust to the changes that come with daylight saving time
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When daylight saving time forces us to set clocks an hour ahead, losing sleep is inevitable. But it doesn't mean adjusting is impossible. WebMD suggests putting away electronics and reading a non-suspenseful book before bed as a couple ways to adjust to the time difference. - photo by Mariana Chrisney
Longer days and prolonged sunlight are signs spring is approaching, but it comes with a small price: setting your clocks one hour ahead. Unless you're in Arizona or Hawaii, losing an hour of sleep is inevitable, but it doesn't mean adjusting is impossible. Here is how your body can quickly adjust to the new time.

Make gradual shifts: The Cleveland Clinic suggests preparing for the time change a few days before daylight saving time by going to bed 15-30 minutes early. This will help make up for any lost sleep and minimize the impact of daylight saving time.

Adjust to the sunlight: Expose yourself to as much light as possible during the day. Light is the principle environmental cue that will help you stay awake during the day, according to WebMD. At night, avoid any bright lights, as they will prevent your body from producing melatonin, the hormone that induces sleep.

Avoid screen time: Before going to bed, place your phone somewhere you're not tempted to check it. Shana Lebowitz with Business Insider writes that any electronic screens before bed will hinder your ability to fall asleep, as the light blocks melatonin.

Start bedtime rituals: Falling asleep on a new schedule is difficult, but slowing down in the evening will help you fall asleep faster. You can slow down by putting your electronics away, dimming your lights, reading a non-suspenseful book and taking a few deep breaths before dozing off, as both WebMD and Cleveland Clinic suggest.

Avoid long naps: Sneaking in a little nap may be inevitable for some, but WebMD recommends taking a nap in the afternoon, not close to bedtime. If you're looking for the perfect nap without getting a "sleep hangover," aim for a 10-20 minute power nap, Katy Winter suggests in her DailyMail article.

Eat lighter meals in the evening: What you eat for dinner can affect how you sleep at night. Eatingwell.com says eating a large dinner at a late hour can cause indigestion, which will disrupt your sleep. Caffeinated drinks and alcohol will also prevent sleep. Avoid eating fatty and spicy foods at night, rather eating light foods like yogurt or cereal and milk, if you're hungry before bed.
Its toxic: New study says blue light from tech devices can speed up blindness
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A new study from the University of Toledo found that blue light from digital devices can transform molecules in your eyes retina into cell killers. - photo by Herb Scribner
It turns out checking Twitter or Facebook before bed is bad for your health.

A new study from the University of Toledo found that blue light from digital devices can transform molecules in your eyes retina into cell killers.

That process can lead to age-related macular degeneration, which is a leading cause of blindness in the United States, according to the researchs extract.

Blue light is a common issue for many modern Americans. Blue light is emitted from screens, most notably at night, causing sleep loss, eye strain and a number of other issues.

Dr. Ajith Karunarathne, assistant professor in the UT Department of Chemistry and Biochemistry, said our constant exposure to blue light cant be blocked by the lens or cornea.

"It's no secret that blue light harms our vision by damaging the eye's retina. Our experiments explain how this happens, and we hope this leads to therapies that slow macular degeneration, such as a new kind of eye drop, he said.

Macular degeneration is an incurable eye disease that often affects those in their 50s or 60s. It occurs after the death of photoreceptor cells in the retina. Those cells need retinal to sense light and help signal the brain.

The research team found blue light exposure created poisonous chemical molecules that killed photoreceptor cells

"It's toxic. If you shine blue light on retinal, the retinal kills photoreceptor cells as the signaling molecule on the membrane dissolves," said Kasun Ratnayake, a Ph.D. student researcher working in Karunarathne's cellular photo chemistry group. "Photoreceptor cells do not regenerate in the eye. When they're dead, they're dead for good."

However, the researchers found a molecule called alpha-tocopherol, which comes from Vitamin E, can help prevent cell death, according to Futurism.

The researchers plan to review how light from TVs, cellphones and tablet screens affect the eyes as well.

"If you look at the amount of light coming out of your cellphone, it's not great but it seems tolerable," said Dr. John Payton, visiting assistant professor in the UT Department of Chemistry and Biochemistry. "Some cellphone companies are adding blue-light filters to the screens, and I think that is a good idea."

Indeed, Apple released a Night Shift mode two years ago to help quell blue lights strain on the eyes, according to The Verge. The screen will dim into a warmer, orange light that will cause less stress on the eyes.