How to treat sleep deprivation
If you're suffering from sleep deprivation, a number of potential solutions should help you get more and better sleep.
To start treating sleep deprivation, make a sleep schedule that has you going to bed at the same time each night and getting up at the same time each morning. And then follow it -- on weekdays and weekends alike. Sleeping in on weekends makes it more difficult to wake up on time on Monday mornings.
Other methods of treating sleep deprivation include:
- Exercise. Try to get 20 to 30 minutes of exercise a day. But don't exercise just before bedtime because that can interfere with sleep. Instead, try to exercise about five to six hours before you want to go to sleep, the U.S. National Institutes of Health advises.
- Avoid caffeine. Avoid beverages, foods and drugs that contain caffeine, which is a stimulant and will keep you awake. Quit smoking (or don't start). Smokers sleep lightly and often wake early because of nicotine cravings. Avoid alcohol because it keeps you in lighter stages of sleep rather than deep sleep.
- Bedroom comfort. Keep your bedroom at a comfortable temperature. A bedroom that's too warm or too cool can make it difficult to fall asleep. It can also disrupt your sleep.
- Relax before sleep. Do something relaxing before you go to bed, such as taking a warm bath or reading. Make these activities part of your bedtime ritual.
- If you can't sleep, don't stay in bed. Get up and do something -- read, watch television or listen to music -- until you feel tired. Staying in bed fretting about not being able to sleep actually contributes to insomnia.
If your sleep problems persist after trying these ways of treating sleep deprivation, you might have a sleep disorder. Have a doctor check this out. If you do have a sleep disorder, treating it will let you get the sleep you need to keep your mind and body healthy.