As we prepare to “spring forward” on Sunday, March 9, doctors want the public to be mindful of their heart and brain health over the following days.

According to a release by the American Heart Association, the biggest effects of daylight saving are an increased heart attack and stroke risk, especially for the first two days afterward.

“According to a study of hospital admissions across the state of Michigan, there was a 24% increase in heart attacks on the Monday following the switch to daylight saving time,” the release said. “In a study from Finland, researchers found that the overall rate of ischemic stroke was 8% percent higher during the first two days after a daylight saving time transition.”

The association’s release also cites a third study that found a connection between Mondays and serious heart attacks, making the Monday after switching to daylight saving time a point of concern.

Dr. Andrew Pogozelski, chief of cardiology at Forbes Hospital in Monroeville, said that the increased risks come from the sudden shift of circadian rhythms.

“Your body has an internal clock, or circadian rhythm, that mirrors the light and dark cycle. When you throw off your circadian rhythm, you throw off your hormones,” he said.

To minimize the rapid hormonal shift, Pogozelski recommended minimizing activities that can affect your body’s ability to produce melatonin and fall asleep.

“You should try to avoid blue light from screens and eating before bed, as well as avoiding caffeine or taking naps too late in the day,” he explained.

The association’s release also offered recommendations to get ahead of the time change. It suggested to get as much natural light as possible, to wind down earlier and to avoid increasing caffeine intake to compensate for any tiredness.

Pogozelski also recommended increasing awareness of blood pressure and blood sugar levels in the days following the switch.

“These hormonal changes, especially in melatonin and cortisol, can affect your blood pressure and sugar,” he explained. “If you have any issues with your blood pressure or sugar, you should watch your levels closer.”

While there are risks in the short term after daylight saving time begins, Pogozelski said there are no real long term effects to be aware of.

“Your body adjusts to the new light and dark cycle after a few days, and then things return to normal,” he said. “If you happen to have a heart attack or stroke, that could then lead to longer term effects.”

The American Heart Association recommends ensuring the proper amount of sleep at all times. The recommendation is seven to nine hours for adults and varies for children depending on age.