5 ways to sleep better after daylight saving

It's no secret that the end of daylight saving time can wreak havoc on sleep patterns. The Calgary Eyeopener has five tips from a sleep expert about how to adjust to the winter change.
Sticking to a set routine of sleep times and pre-bed rituals can help make the transition out of daylight saving time easier on the body. (iStock)

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.

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