Lack Of Sleep Causes

Don't balance your checkbook right before bedtime! Avoid activities that cause excitement, stress, or anxiety. Quiet bedtime routines like reading, listening to music, or taking a bath are helpful to relax and wind down before sleep. Conduct these activities in dim light to signal the brain that it is time to relax and get sleepy.
No pushups right before bed! Although daily exercise is a desirable asset to wellness, try not to exercise during the 3 hours before bedtime to avoid stimulation that could make falling asleep more difficult. Exercise also raises your body temperature, causing it to take longer to reach the cooler temperature associated with sleep onset.
Sex or sleep only! The bedroom is not an office! Using your bedroom only for sleep and sex strengthens the association between bed and sleep. Your body needs to "know" that the bed is associated with sleeping. Do not engage in activities that cause you anxiety and prevent you from sleeping. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, turn it to the wall. Avoid TV or laptop computers, and if you find reading helpful, make sure to use a very small wattage bulb to read by. Train your body to understand that this is the place and time to rest.
Early to bed, early to rise! Limit daytime naps to 30-45 minutes. Your sleep-wake cycle is regulated by a "circadian clock" in your brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help you get sleepy at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in. 10. Count sheep, not problems! If you have trouble lying awake worrying about things, try making a to-do list before you go to bed, and then put those problems to bed for the night. If you can't fall asleep for over 30 minutes and don't feel drowsy, get up and read or do something boring in dim light until you feel sleepy. Stressing over whether or not you are getting enough sleep will just make matters worse. Relax, and you will eventually fall asleep.
No middle of the night TV! If, after awakening in the middle of the night, you cannot get back to sleep within 15-20 minutes, leave the bedroom and read, have a light snack, or do some quiet activity (not TV). Return to bed after 20 minutes or so. Avoid looking at the clock if you wake up as this can make you anxious. As I said, turn it to the wall!
No weekend sleep binges! Because of the high-paced lifestyle most of us lead, you may have difficulty getting enough sleep. Ongoing lack of sleep causes sleep deprivation, which runs up a sleep debt that you must pay back or your sleepiness will continue to worsen. However, avoid trying to pay up by weekend sleep binges as this will result in the disruption of your circadian rhythm.
Make quality sleep a priority! Follow these guidelines and develop your own bedroom environment and regiment for healthy, restful sleep. Happy dreams!