BY MICHELLE L. BRANDT

When the clock springs ahead Sunday morning, stifled yawns could become a familiar sight. Although most people will be unaffected by the beginning of daylight-saving time, sleep expert Clete Kushida, MD, PhD, said people with well synchronized internal clocks could struggle.

"For people who go to sleep and wake up at the same time each day, switching even an hour can be difficult," he said. "It can take as long as a month for these people's bodies to adjust."

Kushida, assistant professor of psychiatry and behavioral sciences, offered these tips, adding that many of them can be applied to people suffering from insomnia or jet lag.

• Put yourself on a regular schedule immediately. Go to bed, wake up and nap (if necessary) at the same hour each day.

• Expose yourself to bright light for 30 minutes within five minutes of waking up. Outside light is best, but light boxes work as well. Avoid bright light two or three hours before bedtime.

• Leave bed for 20 minutes. If you're having difficulty getting to sleep at this time, get up and do something -- like reading or knitting -- until you're drowsy. "If you stay in bed tossing and turning, your body will get used to the tossing and turning," said Kushida.

• Avoid napping during the day -- unless this is part of your everyday routine or you need to rest before driving or operating heavy machinery.

• Avoid coffee, alcohol and heavy exercise before bedtime. Also avoid over-the-counter medications that are known to make you sleepy, such as Benadryl. Kushida said research has shown that this type of medication can affect cognitive performance for several days.