Extra hour of sleep sounds great, but don't fall for it

Looking forward to an extra hour of sleep this Sunday? You might want to rethink that strategy.

Sleeping in seems nice, but the abrupt change can throw off your body's internal biological clock, or circadian rhythm.

That can lead to sleepiness in the day, accidents, depression, migraine headaches and other health problems, according to some studies.

Changing light exposure affects the body's production of melatonin, which regulates the circadian rhythm. Light inhibits the production of the hormone, and darkness causes it to be produced, causing the body to become tired, which explains your urge to sleep in the fall and winter months.

To fight that sleepiness, make sure you get plenty of sunshine, by going for a walk earlier in the day, or even buying a lightbox to simulate daylight.

Experts also recommend winding down at night to improve sleep, by avoiding brain stimulation from iPads, computers, televisions or smart phones right before bedtime, as well as avoiding late-night exercise, caffeine and alcohol intake.

Alcohol may make you feel sleepy, but it actually interferes with the REM sleep that is the deepest and most restorative part of sleep.

Just one more reminder: Remember to set your clock back one hour before going to bed Saturday night.