1. Get Moving to Stay Alert
If you're dealing with sleep deprivation, you'll want to take steps to stay perky and alert. Getting the blood flowing is typically a good first step. Stand up, go for a brisk walk and do some jumping jacks or anything that will raise your heart rate. Even just getting up to go to the bathroom can help reduce some of the sleep-deprivation effects you may be feeling. Taking a cold shower or just splashing cold water on your face may help too. Caffeine from coffee or soft drinks can be used to increase alertness, but it can also raise your blood pressure and actually contribute to difficulty in sleeping. As such, it's best to only use caffeine first thing in the morning and sparingly.
2. Get Help to Improve Your Sleep
Getting more sleep may be easier said than done, but it's possible to use over-the-counter and prescription medications in combination with natural remedies to alleviate sleep deprivation. Antihistamines, for example, are allergy medications known to make people drowsy. They may help you fall asleep faster. Zopiclone is a prescription sleep medication typically used by those with insomnia, but it can also be used to treat other forms of sleep disorders. Melatonin, the natural hormone our bodies produce to cause fatigue and encourage sleep, can be taken in pill form, and it can help people fall asleep faster. It doesn't require a prescription. Some patients suffering from sleep deprivation find it easier to fall asleep with help from simple aromatherapy, which involves relaxing scents that help distract the brain and encourage sleep.
3. Use Continuous Positive Airway Pressure
Continuous positive airway pressure (CPAP) is a treatment in which your airways are forced open during sleep in order to ensure you do not suffer from apnea, thereby helping to prevent sleep deprivation. CPAP is achieved using a special mask that is fastened to your face and head during sleep. It can be uncomfortable and require time to get fully accustomed to, but CPAP has been shown to reduce or even prevent sleep deprivation altogether.
