When clocks in most states fall back with the end of daylight saving time on the first Sunday of November in the United States, millions of people will enjoy an extra hour of sleep.

On any given night, getting one additional hour of sleep can make a big difference in physical and mental well-being. So does that mean you can use an extra hour of slumber here or there as an opportunity to make up for all-nighters?

Not exactly. A growing body of research shows a single night of catch-up sleep can't make up for days or weeks of poor or inadequate sleep. Rather, consider using the extra hour as an opportunity to change a few habits in order to achieve more efficient and sufficient sleep every night.