How can we stop sleep deprivation?

While saying go to sleep would be technically correct it probably isn't helpful. Try this:


Establish a sleep routine. Bathe. Dress comfortably, in a breathable fabric. Sleep.

While you prepare for bed, use essential oils or a scented candle in the room you will sleep in; orange, citrus, or vanilla promote relaxation. Extinguish before lying down.

A dark room promotes sleep, use dark curtains if you need to and leave all light on the other side of the door.

A room that is too hot or too cold does not promote good sleep. Set the temperature where you are comfortable.

If noise from outside the room is a problem use soft music or white noise (or pink, or brown).
http://simplynoise.com/

While your body may relax in front of the TV, your brain is being stimulated. Turn off the TV at least 2 hours before you try to sleep. Read a book, with light coming from behind your shoulder.

A few ounces of warm milk or "Sleepy Time" tea may help make you feel sleepy or just become part of the routine.

Stop eating 3 hours before sleep.

While alcohol may make you sleepy, it does not give you restive sleep. Stop all caffeine at sundown, work on eliminating it from your diet completely. Reduce sugar in the evening hours.

Natural light helps us to be awake and alert; sit outside in the morning for 5 or 10 minutes of light therapy. Sit by the window if going outside isn't possible.

Exercise early in the day, do a cardio workout in the morning to get your blood moving.

When you close the door to sleep, leave the troubles of the day on the outside of the door.