How to Overcome Lack of Sleep

Lack of sleep can slow productivity at work and leave you feeling sluggish. Rather than accept lack of sleep or insomnia, figure out the root of sleep troubles and take steps to improve the quality of sleep. Several factors can impact sleep. Explore different techniques to help overcome sleep issues, until you find a solution that works for you.

Instructions

• 1

  Relax before bed. Enjoy a little down time before bed to relax your body and mind and prepare for sleep. Turn off the television, lie in bed and clear your mind. Avoid exercising before bed, and steer clear of stimulating programs or activities such as playing video games.

• 2

  Lay off caffeine. Drink caffeinated beverages such as coffee, tea and sodas before 4pm, to avoid sleep disruptions.

• 3

  Limit alcohol at dinner and bedtime. Enjoying a drink in the evening can relax your body and induce sleep. But the effects are temporary and you may awake alert in the middle of the night.

• 4

  Use earplugs. Block sounds that can disrupt sleep during the night by wearing earplugs.

• 5

  Run a warm bath. A drop in body temperature can induce sleep. Take a bath before bed, and as your body temperature decreases afterwards, you'll feel tired and enjoy a good night's rest.

• 6

  Deal with pain. Arthritis and other conditions that cause chronic pain may create sleep disturbances. Take an over-the-counter medication to relieve muscle and joint pain, or talk to your doctor about natural or prescription remedies.

• 7

  Get plenty of exercise. Regular exercise can help improve the quality of sleep, and help you fall asleep quicker. Plan on 30 minutes of exercise daily at least six hours before bedtime.