PERSONAL HEATLTH : Spring Forward--Back Into Bed

Night owls, be warned: Monday morning may feel worse than usual.

Blame it on the switch to Daylight Saving Time, when you’ll push the clock ahead one hour before retiring Saturday night. This seasonal ritual can pass practically unnoticed by crack-of-dawn types but may wreak havoc on others, says Michael M. Stevenson, clinical director of the North Valley Sleep Disorders Center in Mission Hills.

Time-change fatigue can sneak up on you, regardless of your age or gender. Getting up Sunday may still be relatively painless, says Stevenson, but watch out on Sunday night: Your body may rebel at what it senses as an early bedtime. Full-scale war may erupt between body and brain when your alarm clock rings an hour early.

“It’s like you crossed one time zone,” Stevenson says. “It’s normal to feel a little out of sorts.” If you’re prone to jet lag, he adds, you may feel even worse.

* On Sunday morning, walk outside for half an hour. The light will help reset your body’s clock, Stevenson says.

* Be patient. “Almost everyone will be adapted by Monday night,” Stevenson says, “although some will have trouble for a few days.”

* Be a vigilant driver. “There is a higher risk of traffic accidents for about a week (after the shift),” says University of Pittsburgh sleep expert Timothy H. Monk.