by Scott Hayden

Created on: February 24, 2010   Last Updated: April 19, 2012

Sleep deprivation can definitely make life more difficult. With hectic schedules it's easy to stay awake longer than usual and either oversleeping the next day, or getting up too early. Both of these are equally bad for your physical and mental health. Rather than being active and trying to exhaust yourself in an attempt to collapse on the bed, the key to getting a good sleep is to eliminate distracting elements in the home and to stick to a schedule. Below are some mistakes you should try to avoid.

Going to Bed Late and Getting Up Late

Your body will tell you to eat at regular intervals. Normally, you would get hungry in the morning, around noon and in the evening at around six or seven o'clock. Nature intended for humans to sleep at regular times as well. Go to bed at the same time each night. This will make it easier to get up in the morning. If you didn't get enough rest the night before, never oversleep the next day. This will reset the body clock to a different cycle.

Drinking Alcohol

Alcohol will not make anyone sleep better. It will cause drowsiness but the effect will not last long. If there is alcohol in your system your sleep will be shallow and you'll wake up several hours later, unable to go back to sleep. Having a drink before bed will prevent the deeper stages of REM sleep. During this time the body and the brain tend to heal the most.

Drinking Caffeinated Beverages and Eating Tyrosine Rich Foods

Caffeine will cause hyperactivity and wakefulness. In some people this chemical found in teas, coffees and colas will not be metabolized properly and they will feel the effects hours after consuming it. Tyrosine is a stimulating amino acid found in many foods including chocolates, smoked meats and pizzas. Acidic and spicy foods can cause acid reflux, heartburn and other symptoms that interrupt sleep. Think twice before reaching for a midnight snack.

Watching Television or Reading

Either of these activities will stimulate the mind. Get the television out of the bedroom. Sleep patterns are now based around schedules and not sunsets or biological factors. Watching the tube is replacing vigorous activities like exercise and this could have a negative effect on the quality of sleep. If you must read something before bed, choose something light rather than a mystery or suspense novel. Attention grabbing material will have the opposite effect. You might stay awake for hours.

Avoid Sleeping Pills

The side effects can include anything from disturbed sleep patterns, impaired motor skills and short term amnesia. Sleeping pills can also affect the memory, critical thinking and visual-motor coordination. In most cases, a lack of sleep can be corrected using natural methods.

Deadlines and Assignments

Don't make the mistake of working right before bedtime. You'll lie awake all night worrying about what's going to happen the next day. Put your work aside at least two hours before hitting the sack.

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