06/09/97 WHEN THE SANDMAN STAYS AWAY

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WHEN THE SANDMAN STAYS AWAY

Ever space out during a meeting or jerk awake at the PC? You're not alone. Dr. William C. Dement, director of the Sleep Disorders Clinic at Stanford University Medical Center, says sleep deprivation is a problem of ''epidemic proportions.'' Experts say even without a serious sleep disorder such as apnea, most adults do not get enough sleep.
While a minimum of eight hours of sleep is recommended, many people require more. Research indicates that losing just one hour of needed sleep leads to significant declines in mental performance and reaction time. For example, every year there is a 7% spike in the number of automobile accidents the day after clocks are turned ahead for daylight savings time. Lost sleep impairs cognitive ability and can increase your susceptibility to infections.
INTERNAL CLOCK. You can repay your sleep debt by sleeping an extra 15 minutes a night until you feel alert during the day, says Dr. Michael Thorpy, director of the Sleep-Wake Disorders Center at Montefiore Medical Center in New York.
If you have difficulty falling asleep, try adhering to a regular sleep schedule so as not to confuse the body's internal clock, says Dr. Peter Hauri, director of the Mayo Clinic Insomnia Program in Rochester, Minn., and author of No More Sleepless Nights ($14.95, John Wiley & Sons). It is a good idea to avoid alcohol, nicotine, and caffeine. Hidden sources of caffeine include some over-the-counter pain and cold remedies.
SLEEPING PILLS. Exercising within four hours of bedtime also can interfere with sound slumber. Unwind instead with relaxing nightly rituals such as taking a warm bath. If sleep still doesn't come within 20 minutes of retiring, get out of bed. Read or watch television elsewhere until sleep sets in. ''The idea is to condition yourself to associate bed only with sleep,'' says Montefiore's Dr. Thorpy. Certain herbal teas, such as chamomile, lemon balm, rosemary, skullcap, and valerian may help.
However, sleeping pills--prescription or over-the-counter--should be a last resort and used only briefly, say experts. It's easy to build up resistance to sleeping pills, requiring you to take more of them over time to produce the intended effect. Such medications also can have unpleasant side effects such as drowsiness and poor concentration. If trouble sleeping or daytime drowsiness persists, you'd be wise to consult your physician. Thyroid and kidney disorders are among the possible culprits. Regardless of the cause, experts warn that lack of sleep should not be ignored. Physically and mentally, you lose when you don't snooze.
Kate Murphy

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