Most of the nation will greet this Sunday, March 12, with a collective groan as we lose an hour of sleep due to Daylight Saving Time, which officially begins at 2 a.m. Spring forward, fall back — remember?

Most that is, because a few states, Arizona and Hawaii, and U.S. territories (think Puerto Rico) do not participate. Why? Because, oddly enough, each state is free to ignore the convention. That's right — if it irks you enough, you can move to Arizona, Hawaii, or one of the territories.

For the rest of us, Sunday morning will be a time to readjust our schedules and get ready for the grogginess that ushers in spring. If you weren't aware before, consider this your wake-up call.

Aside from the obvious sluggishness, what are the health implications that accompany grieving the loss of an hour?

Turns out there are many. The springtime change is the most dangerous: The New England Journal of Medicine published results of a study that showed during the first few days after we lose an hour of sleep, there were increases in car accidents and heart attacks. But the fall-back extra-hour benefit has its drawbacks too: A 2016 study in Epidemiology found an increase of depression in the fall, when people are suddenly leaving work in the dark.

All this attention focused on the give and take of an hour is not unwarranted. Disrupting sleep, it turns out, can have dire consequences. So, what's behind the sleep mechanism and why does it love its schedule so much? Well, WebMd says that light is the principal cue to your circadian rhythm (the sleep/wake cycle) as it suppresses sleep-activating melatonin in your system. If that light comes earlier to your window on Sunday morning, you stand a greater chance of waking earlier.

That means prepare now. Make sure dark curtains keep out bright light come Sunday. Then, expose yourself to the light during the waking hours as much as possible, and limit bright light when it is dark outside to help steady your sleeping patterns. Dr. Robert Oexman, director of The Sleep to Live Institute, agrees. In fact, light figures prominently in his five-part plan to deal with Daylight Saving Time:

Light. Keep your bedroom completely dark, as even a bright alarm clock can disrupt melatonin production.

Temperature. Keep your bedroom between 65 and 68 degrees — optimal for sleeping.

Noise. It goes without saying — eliminate all noise. If this is not practical, try "white noise" like a droning low-frequency fan. Some alarm clocks even have a white noise feature like "rain" or "waterfall." There are countless apps available as well.

Sleep comfort. Make sure your bed and pillow offer the support you personally need.

Bedding. Be sure to have your very own sheet or comforter, in the event yours gets stolen during the night.

The National Sleep Foundation (yes, it's a thing) adds to that list. Don't read in bed or watch TV. This is counter to some advice that says these activities can make you drowsy. But, the theory goes, if you are entertained, you'll likely not want to sleep.

It makes sense that exercise is highly recommended by the Sleep Foundation as well. Regular exercise will actually get your body on a schedule that will increase melatonin production at the right time. Just avoid exertion close to your bedtime when possible. The extra energy won't help you sleep.

Of course, the foundation keys in on avoiding caffeine and alcohol before bed. These affect mood and can disrupt normal sleeping patterns.

If your body is immune to these attempts to get it back on track, there are more drastic measures you can take — just make them temporary. Try a set of earplugs, an eye mask, or even an over-the-counter sleep aid. Don't overdo sleep aids, however — you'll likely risk dependence. Many people report excellent results with the supplement melatonin. If all else fails, see your doctor.

You may wonder what exactly is gained by messing with our internal clocks. For that answer, we have to turn to Benjamin Franklin. Daylight Saving Time adds one hour for the purpose of making better use of daylight and conserving energy. It was Franklin who famously suggested people were putting an undue strain on candles. Getting people out of bed earlier would make better use of daylight, therefore not relying on candles as much. He penned his thoughts in an essay entitled, “An Economical Project for Diminishing the Cost of Light.”

Germany was the first to put the plan into play on April 30, 1916 to make economical use of daylight for World War I. It was introduced for much the same reason here in 1918 by President Woodrow Wilson.

On Sunday morning, we all can give a hat tip to Ben Franklin. Hopefully, this rundown will go a long way to alleviating the stress Franklin set into motion so long ago. Now, all that's left is an eye on the future — November will be here in no time. Fall back — don't forget.