BG 3-10-24

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will have to make when

the time change happens,

Awad says. Also be sure

you’re regularly getting

enough sleep. If you’re

sleeping eight hours per

night, one night of one

hour less of sleep is going

to be a lot less problematic

than if you’re regularly

sleeping six hours of sleep

and miss an hour.

If you’re not on

the healthiest sleep

schedule currently, use the

time change as a reminder

to reevaluate how much

sleep you’re getting and

work on solidifying good

sleep habits.

“Treat sleep with

the same dedication as

other habits, like brushing

your teeth or going to the

gym,” Awad says. “It’s

important.”

To establish a healthy

sleep routine, try to go

to bed and get up at the

same time every day, use

your bed only for sleep and

sex, limit caffeine starting

in the late afternoon, and

avoid bright light exposure

in the evening (switch off

electronic devices at least

30 minutes before bed), per

recommendations from the

AASM.

2. Shift your sleep
gradually the days before
DST
As DST approaches,
start rolling your sleep back
by about 15 minutes and
moving your wakeup time
15 minutes earlier each
morning.
“That can help your
body gradually adjust,
instead of being hit with
that one-hour time change,”
Awad says.
3. Push up your dinner
gradually
“Another major driver
of our circadian rhythm is
food,” Awad says.

Eating too close to

bedtime can make it tough

to fall asleep, because

your body is too focused

on digestion to think about

winding down for the night.

In general, it’s a good

idea to stop eating three to

four hours before bedtime,

Awad says. To prevent any

disruption in that schedule,

begin shifting your final

meal (usually dinner) to

an earlier time about one

week before DST starts.

Awad suggests shifting in

15-minute increments until

you’ve hit one hour.

4. Switch all your
clocks the night before
DST starts
Before going to bed the
night before DST, be sure to
move all your clocks ahead.
Doing so may make the time
change feel less confusing.
Then, you’ll be ready to live
according to the new time as
soon as you wake up.
5. Start your day
with sunlight
While some delay
in your circadian rhythm
after DST is inevitable,
you can use natural
sunlight to get your body
clock as closely in tune
with the sun clock as
possible.
“Getting light early in
the morning is key,” Awad
says.
Try to get 15 minutes
of sunlight first thing in
the morning. If you live in
a warmer climate, you can
get your sunlight outside.
But even sitting next to
the window while you
drink your morning coffee
will do the trick, Awad
says. Later, avoid wake-
promoting blue light from
cell phones, laptops and
other electronic devices
too close to bedtime.

Daylight Saving Time continued...

John Ball Zoo’s
conservation team is
monitoring a group of
migratory fish species to
help understand breeding

and spawning of the fish to

support their conservation.

Suckers — like the

longnose sucker and white

sucker, among others —

migrate from Lake Michigan

in the late winter and early

spring into rivers and

streams, including the Grand

River, where they spawn.

As one of its community

science projects, John Ball

Zoo is working with a team

of trained volunteers to

gather information about the

fish’s patterns. This project

is part of the Zoo’s greater

efforts focused on improving

the Grand River ecosystem.

“Suckers are incredibly

important for the health of

the rivers they spawn in,

releasing huge amounts of

nutrients that are important

to other fish, plants and

aquatic insects,” said Travis

Kurtz, community science

coordinator at John Ball Zoo.

“We are excited to get the

community involved in this

project, and the data gathered

will help us understand and

preserve the river.”

The John Ball Zoo and

volunteer teams monitor a

spawning site daily, aiming

to count as many suckers

as they can see, as well as

tracking other data points

like stream temperature and

depth.

This program is in

partnership with several

other organizations,

including Grand Valley

State University, the Grand

Rapids Public Museum

and the Lower Grand River

Organization of Watersheds.

Data gathered by the

Zoo and its volunteers is

sent to Shedd Aquarium

in Chicago, where Dr.

Karen Murchie, director

of freshwater research, has

been collecting data on the

other side of Lake Michigan

to understand breeding and

spawning behavior.

The Zoo is hoping

to expand the monitoring

project to additional sites

in future years, and Kurtz

encouraged those looking

to get involved in this or

other community science

projects to reach out to him

at [email protected].

“This is an opportunity

for folks who aren’t

professional scientists

to make a difference for

important species locally,”

Kurtz said. “It’s such an

important facet of the

Zoo’s conservation work to

offer opportunities for the

community members to be

part of positive changes in

our local environment.”

John Ball Zoo monitoring migratory

Grand River fish for conservation