Week 3: Sleep Deprivation: Overcome It

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So you’ve figured it out: You’re sleep deprived. Now what? “Practice good sleep hygiene,” says sleep educator Colleen Bazzani. She breaks it down into twelve simple tips:

Sleep in a cool and dark room.

Develop a regular bedtime and bedtime routine.

Use your bed for sleep only. (Watching TV, reading a book, or listening to the radio will disturb sleep and keep the brain awake.)

Never nap for longer than an hour-and-a-half.

Refrain from caffeine intake four to six hours before bed. (Same for alcohol.)

Watch your spicy food intake.

Don’t go to bed too full or too hungry.

Don’t allow pets and kids in bed.

Avoid heavy exercise before bedtime.

Use repetitious activity to wind down, such as stretching, counting sheep, or counting backward. You’ll eventually associate this learned and practiced behavior with sleep.

If you can’t sleep after fifteen minutes, get up and do something non-stimulating, such as going to the bathroom and getting a glass of water. (Don’t turn on the TV or computer.)

If you’re tired during the day, take a power nap. As little as fifteen minutes “can restore focus and your ability to move around,” Bazzani says. Most likely, you’ll become more productive and see your energy level increase.

If you practice all of the above, and still feel drowsy, there might be a sleep disorder affecting your ability to rest. “No matter how boring the teacher, the book, the movie, if you can’t stay focused and you’re still sleepy, then something’s wrong,” Bazzani says. “Talk to a sleep professional. Be your own advocate because often times, your physician might not be schooled in all sleep disorders.”

When simple lifestyle changes don’t remedy your sleep patterns, doctors and specialists might prescribe melatonin or other pharmaceutical agents (such as Ambien, Lunesta, Sonata, or antidepressants) to promote healthy sleep. Talk to a professional to see what’s best for you.

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