Tips from experts on adjusting better to daylight saving time | wzzm13.com

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GRAND RAPIDS, Mich. — As we entered daylight saving time on Sunday, experts from the U of M Health-West Sleep Medicine Clinic offered advice on how to adjust to the lost hour.

For many, the time change can disrupt sleep patterns, but experts said there are simple steps that can be taken to make the transition smoother.

One key recommendation from experts was to adjust your bedtime.

Physicians suggested going to bed 15 minutes earlier than usual to help with daylight saving time. If you normally go to bed at 10 p.m., try going to bed at 9:45 p.m.

This gradual adjustment of your bedtime could help the body adapt without causing too much stress.

Experts compared the time change to the experience of flying to a new time zone, like traveling from New York to Chicago or LA. It can be a tough adjustment, but proper preparation can make a big difference.

In addition to adjusting your bedtime, experts emphasized the importance of how you set up your bedroom.

Treating your bedroom as a space dedicated solely to sleep can help improve rest. Avoid having a TV or digital clocks in the room and limit exposure to both natural and artificial light. Blackout curtains can also help block out light.

U of M Health-West Sleep Physician Oskar Wielgus often fields questions about sleep aids at the sleep clinic.

He said sleep aids are a temporary solution and don't address the root causes of sleep issues.

While melatonin can be helpful occasionally, relying on sleep aids regularly may lead to unwanted habits.

For those struggling to fall asleep, Wielgus recommended focusing on relaxation techniques.

One strategy involves starting with your toes and consciously relaxing each part of your body as you move upward.

He also advised avoiding caffeine before bedtime, as it can interfere with sleep.

Experts said adhering to these tips and making small adjustments can help you better cope with the time change and improve your sleep habits.