Tips for a Lack of Sleep

If you find yourself tossing and turning at night, or feeling sluggish after what you thought was a good night's sleep, you risk becoming sleep deprived. Sleep deprivation can affect your memory, ability to focus, immune system and even blood pressure. If you find yourself telling others that you can't sit still without falling asleep, then you are experiencing sleep deprivation. If counting sheep doesn't help you sleep, there are other techniques you can try.

Nap

• A nap during the day might help you get the energy boost you need to function at your best. Find a quiet, dark place to escape for awhile. If you can, dedicate part of your lunch break to catching up on sleep. Nap for 15 to 20 minutes to re-energize and boost your brain power. However, if your sleep deprivation is a result of insomnia, avoid napping altogether, as it will only make it more difficult for you to sleep at night.

Exercise

• Exercise burns energy and raises your core body temperature. When your temperature falls after a workout, it leaves your body feeling cooler, which is ideal for sleep. Avoid exercising too late in the day, however, or your body may be too warm for sleep. Time your workouts for late afternoons instead.

Make a Routine

• Your body has a clock of its own, and you will sleep better if you give it a chance to regulate itself. Give yourself a bedtime and a time to wake up every day. Don't deviate from this schedule if you can avoid it. Establish a bedtime routine to help your body prepare itself for sleep. Do something relaxing for at least an hour before you climb into bed. Avoid the TV and computer, as the bright lights from their screens will wake you up. Read a book or take a warm bath instead. Follow your routine every night to signal to your brain that it's time to sleep.

Bedroom Environment

• Your brain needs to associate your bedroom with sleep. Keep TV and work out of this room. Keep the temperature cool by adding a fan or opening a window. High temperatures can make you uncomfortable and interrupt your sleep. Keep bright lights out of your room after you've gone to bed. Cover your alarm clock or buy a clock that doesn't glow too brightly. Lights can be distracting to your brain and keep you from getting to sleep.

Eat a Snack

• If you are hungry when you go to bed, your need to eat will compete with your need to sleep. Don't eat a heavy meal, however -- a snack such as an apple or half a sandwich will get rid of your hunger without making you feel too full, another sensation which can interfere with sleep.