Much of the United States “springs forward” on Sunday, March 9th, for daylight saving time. Worldwide, many other countries also observe daylight saving time, starting and ending on different dates.

美国大部分地区在 3 月 9 日星期日“提前”实行夏令时。在全球范围内，许多其他国家/地区也遵守夏令时，从不同的日期开始和结束。

The time change can leave people tired and perhaps unhappy the next day. But it also might even harm health. Some studies have found an increase in heart attacks and strokes right after the March time change.

时间变化会使人们第二天疲倦甚至不开心。 但这甚至可能损害健康。 一些研究发现，在三月时间变化后，心脏病发作和中风有所增加。

However, there are ways to ease the effects of the time change, including getting more sunshine. The light helps reset your circadian rhythm for healthful sleep.

但是，有一些方法可以缓解时间变化的影响，包括获得更多的阳光。 光线有助于重置您的昼夜节律，以使其健康睡眠。

In the U.S., daylight saving time begins Sunday at 2:00 in the morning. The time change will reverse on November 2 when clocks “fall back” as daylight saving time ends.

在美国，夏令时节的时间是在周日的2:00开始。 随着日光节省时间结束，时钟“倒退”时，时间变化将在11月2日倒转。

The state of Hawaii and most of the state of Arizona do not make the spring change. Those areas remain on standard time along with Puerto Rico, American Samoa, Guam and the U.S. Virgin Islands.

夏威夷州和亚利桑那州大部分地区并没有改变春季的变化。 这些地区与波多黎各，美国萨摩亚，关岛和美属维尔京群岛一起保持标准时间。

Some people try to prepare for the change to daylight saving time by going to bed a little earlier two or three nights ahead. But with a third of American adults already not getting the suggested seven hours of nightly sleep, catching up can be difficult.

有些人试图为改变日光的时间做准备，以便在前面的两三个晚上上床睡觉。 但是，由于三分之一的美国成年人已经没有得到建议的七个小时的睡眠，因此很难赶上。

The brain has a kind of clock that is set by exposure to sunlight and darkness. This clock, known as the circadian rhythm, is on a roughly 24-hour cycle. It governs when we become sleepy and when we are more wakeful. The rhythms change with age. This is one reason that early-to-rise young children turn into hard-to-wake teenagers.

大脑的时钟是通过暴露在阳光和黑暗中来设定的。 这个时钟被称为昼夜节律，大约是24小时的周期。 当我们变得困倦时，当我们更加清醒时，它会政策。 节奏随着年龄的增长而变化。 这就是早期幼儿变成难以熟力的青少年的原因之一。

Morning light resets the rhythm. By evening, levels of a hormone called melatonin begin to increase, leading to tiredness. Too much light in the evening — that extra hour from daylight saving time — delays the melatonin increase. As a result, the cycle gets delayed.

早晨灯重置节奏。 到晚上，称为褪黑激素的激素水平开始增加，导致疲倦。 晚上太多的光线（夏令时期的额外小时）延迟了褪黑激素的增加。 结果，周期被延迟。

The circadian rhythm affects more than sleep. It also influences heart rate, blood pressure, hormone releases and other systems.

昼夜节律影响不仅仅是睡眠。 它还影响心率，血压，激素释放和其他系统。