It's no secret the start and end of daylight saving time can wreak havoc on sleep patterns.

The Calgary Eyeopener's Angela Knight spoke with Adam Moscovitch, a Calgary sleep medicine specialist, about how to adjust to the biannual time change.

Here are five tips to help ease into the shift:

Stick to routines

Changes to work shifts or pre-sleep activities can make it more difficult for your body to adjust its rhythms.

Limit afternoon caffeine intake

That 3 p.m. cappuccino packs a lot more punch to your body when it is actually in 4 p.m. mode, and can affect your ability to fall asleep hours later.

Don't smoke before bed

Smoking acts as a stimulant and interferes with your natural sleep patterns.

Turn off electronic distractions 

About an hour before bedtime, give your brain a chance to decompress by turning off constant stimulants like cellphones, computers, tablets and other tools that keep your brain on high alert.

Find a relaxation routine

Whether it's turning on ambient noise, reading, doing calming yoga or having a cup of herbal tea, get into the habit of doing something that relaxes you before bedtime. Doing this continually sends a signal to your brain that it's time to go to bed.