I takes the body 1 day to adjust to a 1 hour change. So in the Spring change, just go to bed an hour earlier the night of the change.
The effect of the change is based on your latitude, and your local sunrise or noon offset from your timezone's meridian.
Close the the equater or close to the poles, it probably doesn't make that much difference. When close to the equator, the times of sunrise and sunset don't
change much. When close to the poles, well you can have 24 hour darkness or sun, so it really doesn't matter what time it is. In between, though, it can have a big effect.
Also, the more west you are in your timezone, the later sunrise and sunset occur.
Where I am, in mid-summer, the sun sets at 10pm local time, and rises at 4am local time (DST)
In mid-winter, the sun rises at around 8am local time (or after) (Standard Time), and sets around 5pm.
If we were to stay with DST all year round, then the sun wouldn't rise till 9am in mid-winter - an hour after I get into work, after kids start school, etc. Yes, we'd get a slight longer evening, but I prefer some sun in the morning. And I believe the primary reason was so that children wouldn't be going to school in the dark.
If we were to stay with Standard Time all year round, then the sun wouldn't set till 11pm in mid-summer, which is after I go to bed. (It wouldn't be dark until after midnight).
So, yeah, I'm all for shifting the clock. We shift here on the last weekend of October and March, and that's about right. I don't see any reason to change it.