How to prepare for Daylight Saving Time

Daylight Saving Time begins this Sunday, March 14, when citizens across the U.S. will move their clocks forward one hour. Most likely won't be awake to do so at 2 a.m., when the conversion officially happens, and perhaps will change their watches, alarms, and other time-keepers the night before. Regardless of when you do so, it's probable that you'll lose an hour of sleep, which may not seem like much, but the annual return to Daylight Saving Time coincides with a spike in automotive crashes. However, a University of Michigan doctor says you can take steps to lessen the negative effects of the time change, and get yourself in sync.

Ronald D. Chervin, M.D., M.S. is a professor of neurology at U-M, and is the director of the school's Sleep Disorders Center. "Being prepared is important, especially if you need to be alert that day for any reason, particularly driving a car," says Chervin. "Even one hour of sleep loss can affect some people." According to Chervin, an easy fix is to get to sleep and wake up 15 minutes earlier than usual each night between now and Sunday.

Chervin says people should be conscious of getting enough sleep at all times of the year, not just when it comes to Daylight Saving Time. He feels adults should aim for 8.5 hours nightly. "We generally spend one-third of life sleeping--or at least we should." Chervin adds, "We're learning more and more about how that one-third has critical impact on the other two-thirds." 

In addition to his other responsibilities, Chervin is co-director of U-M's Center for Sleep Science, one of just three institutions the American Academy of Sleep Medicine has recognized as a "Comprehensive Academic Sleep Program of Distinction."

The National Sleep Foundation offers this healthy sleep advice:

1. Go to sleep and wake up at the same time every day, and avoid spending more time in bed than needed.
2. Use your bedroom only for sleep to strengthen the association between your bed and sleep. It may help to remove work materials, computers, and televisions from your bedroom.
3. Create an environment conducive to sleep that is quiet, dark, and cool, with a comfortable mattress and pillows.
4. Reduce or eliminate your intake of caffeine, nicotine, and alcohol.