{"id":146488,"date":"2024-06-06T15:38:27","date_gmt":"2024-06-06T14:38:27","guid":{"rendered":"https:\/\/www.allencarr.com\/articles\/how-to-deal-with-sleep-deprivation\/"},"modified":"2024-11-25T13:51:49","modified_gmt":"2024-11-25T13:51:49","slug":"how-to-deal-with-sleep-deprivation","status":"publish","type":"post","link":"https:\/\/www.allencarr.com\/en-us\/easyway-better-sleep\/how-to-deal-with-sleep-deprivation\/","title":{"rendered":"Are you always tired? Tips on how to deal with sleep deprivation\u00a0"},"content":{"rendered":"                            \n                <section data-top-tips=\"active\" class=\"container container--large article-container\">\n            <div class=\"article \">\n            <div class=\"article__sidebar\">\n                <div class=\"sidebar-inner-section author\">\n                    <div class=\"author__avatar\">\n                                                                                                            <img decoding=\"async\"\n     src=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/16103712\/author-john-dicey-200x200.jpeg\"\n             srcset=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/16103712\/author-john-dicey-50x50.jpeg 360w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/16103712\/author-john-dicey-100x100.jpeg 768w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/16103712\/author-john-dicey-200x200.jpeg 1440w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/16103712\/author-john-dicey.jpeg 2000w\"\n             alt=\"\"\n               \/>                                            <\/div>\n                    <span class=\"sidebar-sub-title\">Written By<\/span>\n                    <a class=\"u-text-underline\" href=\"https:\/\/www.allencarr.com\/en-us\/authors\/john-dicey\/\" title=\"John Dicey Bio\">\n                        <h5 class=\"author__author\">John Dicey<\/h5>\n                    <\/a>\n                                                                <h6 class=\"author__title sidebar-content\">Former Global Chief Executive Officer &#038; Senior Facilitator<\/h6>\n                                    <\/div>\n                                                    <div class=\"sidebar-inner-section\">\n                        <span class=\"sidebar-sub-title\">Reviewed by<\/span>\n                        <a href=\"https:\/\/www.allencarr.com\/en-us\/authors\/paul-baker\/\" title=\"Paul Baker, BSc (Hons) Bio\">\n                            <p class=\"sidebar-content\">Paul Baker, BSc (Hons)<\/p>\n                        <\/a>\n                    <\/div>\n                                <div class=\"sidebar-inner-section\">\n                    <span class=\"sidebar-sub-title\">Published<\/span>\n                                        <p class=\"sidebar-content\">06 June 2024<\/p>\n                <\/div>\n                <div class=\"sidebar-inner-section\">\n                    <span class=\"sidebar-sub-title\">Last Updated<\/span>\n                    <p class=\"sidebar-content\">\n                        22 July 2024\n                    <\/p>\n                <\/div>\n                                    <div class=\"sidebar-inner-section\">\n                        <span class=\"sidebar-sub-title\">Issues<\/span>\n                        <div class=\"article-categories\">\n                                                                                                <a class=\"article-category\" href=\"https:\/\/www.allencarr.com\/en-us\/articles\/addictions\/sleep\/\">Sleep<\/a>\n                                                                                                                                                                                                            <\/div>\n                    <\/div>\n                                                    <div class=\"sidebar-inner-section\">\n                        <span class=\"sidebar-sub-title\">Topics<\/span>\n                        <div class=\"article-categories\">\n                                                                                                                                                            <a class=\"article-category\" href=\"https:\/\/www.allencarr.com\/en-us\/articles\/addictions\/sleep\/sleep-advice\/\">Sleep Advice<\/a>\n                                                                                                                                <a class=\"article-category\" href=\"https:\/\/www.allencarr.com\/en-us\/articles\/addictions\/sleep\/sleep-your-future\/\">Sleep Your Future<\/a>\n                                                                                    <\/div>\n                    <\/div>\n                                <div class=\"sidebar-inner-section\">\n                    <span class=\"sidebar-sub-title\">Share this article<\/span>\n                    <ul class=\"social-list\">\n            <li class=\"social-list__item\">\n            <a class=\"social-list__item-link\"\n               href=\"\/\/www.facebook.com\/sharer.php?u=https:\/\/www.allencarr.com\/en-us\/easyway-better-sleep\/how-to-deal-with-sleep-deprivation\/\"\n               onclick=\"window.open(this.href, 'share popup','left=20,top=20,width=500,height=360,toolbar=1,resizable=0'); 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Tips on how to deal with sleep deprivation\u00a0\"\n               onclick=\"window.open(this.href, 'share popup','left=20,top=20,width=500,height=360,toolbar=1,resizable=0'); return false;\"\n               rel=\"nofollow noopener noreferrer\"\n               target=\"_blank\">\n                <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/wp-content\/themes\/allen-carr\/public\/dist\/svgs\/social-twitter-fill.svg\" alt=\"Share to Twitter\"\/>\n            <\/a>\n        <\/li>\n        \n        \n    <li class=\"social-list__item\">\n        <a class=\"social-list__item-link\"\n            href=\"https:\/\/www.allencarr.com\/en-us\/easyway-better-sleep\/how-to-deal-with-sleep-deprivation\/\"\n            data-behaviour=\"copy-link\" title=\"Click to copy\">\n            <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/wp-content\/themes\/allen-carr\/public\/dist\/svgs\/social-sharelink-fill.svg\" alt=\"Copy link to clipboard\"\/>\n        <\/a>\n    <\/li>\n<\/ul>                <\/div>\n\n                                    <div class=\"sidebar-inner-section\">\n                                                    <div class=\"customer-rating customer-rating--stacked\">\n                \n        <div class=\"customer-rating__stars\" style=\"--perc: 100%\">\n            <span><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" viewBox=\"0 0 20 20\"><path d=\"M10,0l2.35,7.655L20,7.639l-6.2,4.715L16.18,20,10,15.26,3.82,20,6.2,12.355,0,7.639l7.65.015Z\" fill=\"#fff\"\/><\/svg><\/span>\n\n                            <span><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" viewBox=\"0 0 20 20\"><path d=\"M10,0l2.35,7.655L20,7.639l-6.2,4.715L16.18,20,10,15.26,3.82,20,6.2,12.355,0,7.639l7.65.015Z\" fill=\"#fff\"\/><\/svg><\/span>\n            \n                            <span><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" viewBox=\"0 0 20 20\"><path d=\"M10,0l2.35,7.655L20,7.639l-6.2,4.715L16.18,20,10,15.26,3.82,20,6.2,12.355,0,7.639l7.65.015Z\" fill=\"#fff\"\/><\/svg><\/span>\n            \n                            <span><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" viewBox=\"0 0 20 20\"><path d=\"M10,0l2.35,7.655L20,7.639l-6.2,4.715L16.18,20,10,15.26,3.82,20,6.2,12.355,0,7.639l7.65.015Z\" fill=\"#fff\"\/><\/svg><\/span>\n            \n                            <span><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" viewBox=\"0 0 20 20\"><path d=\"M10,0l2.35,7.655L20,7.639l-6.2,4.715L16.18,20,10,15.26,3.82,20,6.2,12.355,0,7.639l7.65.015Z\" fill=\"#fff\"\/><\/svg><\/span>\n                    <\/div>\n        <div class=\"customer-rating__stat\">\n            <span>Sleep client rating 5.0<\/span>\n\n                                                                <span class=\"customer-rating__stat-count\">| <a class=\"u-text-underline\" href=\"https:\/\/www.allencarr.com\/en-us\/success-stories\/\">31 reviews<\/a><\/span>\n                                    <\/div>\n    <\/div>\n\n            <script type=\"application\/ld+json\">\n            {\n                \"@context\": \"https:\/\/schema.org\",\n                \"@type\": \"LocalBusiness\",\n                \"brand\": \"Allen Carr\",\n                \"name\": \"Allen Carr's Easyway\",\n                \"aggregateRating\": {\n                    \"@type\": \"AggregateRating\",\n                    \"reviewAspect\": \"Sleep client rating\",\n                    \"ratingValue\": \"5.0\",\n                    \"reviewCount\": \"31\"\n                }\n            }\n        <\/script>\n                        <\/div>\n                            <\/div>\n            <div class=\"article__content\">\n                <h1 class=\"article__title\">Are you always tired? Tips on how to deal with sleep deprivation\u00a0<\/h1>\n\n                \n                                                    <p class=\"article__excerpt\">Do you always feel tired and fatigued even after 8 hours of sleep? We share with you our top tips on dealing with sleep deprivation in this blog <\/p>\n                \n                \n                                                            <div class=\"article__image\">\n                                                                                    <img decoding=\"async\"\n     src=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2024\/06\/06150524\/Adrian-Swancar-Unsplash-min-880x660.jpg\"\n             srcset=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2024\/06\/06150524\/Adrian-Swancar-Unsplash-min-220x165.jpg 360w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2024\/06\/06150524\/Adrian-Swancar-Unsplash-min-440x330.jpg 768w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2024\/06\/06150524\/Adrian-Swancar-Unsplash-min-880x660.jpg 1440w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2024\/06\/06150524\/Adrian-Swancar-Unsplash-min-1760x1320.jpg 2000w\"\n             alt=\"\"\n               \/>\n                                                    <\/div>\n                                    \n                <div class=\"u-show-mobile article-social-bar\">\n                    <span class=\"sidebar-sub-title\">Share this article<\/span>\n                    <ul class=\"social-list\">\n            <li class=\"social-list__item\">\n            <a class=\"social-list__item-link\"\n               href=\"\/\/www.facebook.com\/sharer.php?u=https:\/\/www.allencarr.com\/en-us\/easyway-better-sleep\/how-to-deal-with-sleep-deprivation\/\"\n               onclick=\"window.open(this.href, 'share popup','left=20,top=20,width=500,height=360,toolbar=1,resizable=0'); return false;\"\n               rel=\"nofollow noopener noreferrer\"\n               target=\"_blank\">\n                <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/wp-content\/themes\/allen-carr\/public\/dist\/svgs\/social-facebook-fill.svg\" alt=\"Share to Facebook\"\/>\n            <\/a>\n        <\/li>\n                <li class=\"social-list__item\">\n            <a class=\"social-list__item-link\"\n               href=\"\/\/twitter.com\/intent\/tweet?url=https:\/\/www.allencarr.com\/en-us\/easyway-better-sleep\/how-to-deal-with-sleep-deprivation\/&#038;text=Are you always tired? Tips on how to deal with sleep deprivation\u00a0\"\n               onclick=\"window.open(this.href, 'share popup','left=20,top=20,width=500,height=360,toolbar=1,resizable=0'); return false;\"\n               rel=\"nofollow noopener noreferrer\"\n               target=\"_blank\">\n                <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/wp-content\/themes\/allen-carr\/public\/dist\/svgs\/social-twitter-fill.svg\" alt=\"Share to Twitter\"\/>\n            <\/a>\n        <\/li>\n        \n        \n    <li class=\"social-list__item\">\n        <a class=\"social-list__item-link\"\n            href=\"https:\/\/www.allencarr.com\/en-us\/easyway-better-sleep\/how-to-deal-with-sleep-deprivation\/\"\n            data-behaviour=\"copy-link\" title=\"Click to copy\">\n            <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/wp-content\/themes\/allen-carr\/public\/dist\/svgs\/social-sharelink-fill.svg\" alt=\"Copy link to clipboard\"\/>\n        <\/a>\n    <\/li>\n<\/ul>                <\/div>\n\n                \n                \n                \n                \n<section class=\"formatted-text  formatted-text--padding-remove-top\">\n\t<div class=\"container container--large\">\n\t\t<p>Do you find yourself waking up in the morning thinking, \u201cWhy am I always tired?\u201d. If so, knowing how to fix sleep deprivation is key to feeling a whole lot better.<\/p>\n<p>What can sleep deprivation cause? That question is as important as knowing how to deal with sleep deprivation itself. This article will answer many of the questions that sleep issues generate in the minds of those who suffer with them.<\/p>\n\n\n\t\t\t<\/div>\n<\/section>\n\n\n<div class=\"summary-block\">\n    <div class=\"summary-block__intro\">\n        <span>Summary<\/span>\n    <\/div>\n\n    <div class=\"summary-block__list\">\n        <ul class=\"summary-block__points\">\n                                            <li><a href=\"#1\">Do you feel tired all the time?<\/a><\/li>\n                                            <li><a href=\"#2\">What is sleep deprivation?<\/a><\/li>\n                                            <li><a href=\"#3\">Tips on dealing with sleep deprivation<\/a><\/li>\n                                            <li><a href=\"#4\">How can Allen Carr&#8217;s Easyway method help?<\/a><\/li>\n                                            <li><a href=\"#5\">Other useful resources<\/a><\/li>\n                    <\/ul>\n    <\/div>\n<\/div>\n\n\n<section class=\"formatted-text  formatted-text--padding-remove-top\">\n\t<div class=\"container container--large\">\n\t\t<h2 id=\"1\">Do you feel tired all the time?<\/h2>\n<p>Do you often ask yourself, \u201cWhy am I always tired and fatigued\u201d or \u201cWhy am I always tired and have no energy?\u201d or even, \u201cWhy am I still tired after 8 hours of sleep?\u201d.<\/p>\n<p>If so, then you suffer from sleep deprivation.<\/p>\n<p>The good news is that there a plenty of things you can do to rid yourself of any sleep issues you have, make sure that you get the right amount of sleep, and begin to feel a whole lot better.<\/p>\n<p>By changing just a few parts of your bedtime routine and lifestyle choices you can enjoy a happier, healthier, more rested sleep experience.<\/p>\n\n\n\t\t\t<\/div>\n<\/section>\n\n\n<section class=\"formatted-text  formatted-text--padding-remove-top\">\n\t<div class=\"container container--large\">\n\t\t<h2 id=\"2\">What is sleep deprivation? <\/h2>\n<p>Sleep deprivation is a condition resulting from inadequate sleep duration or poor sleep quality. It can be acute or chronic and affects cognitive functions, mood, and overall health.<\/p>\n<p>Symptoms include fatigue, irritability, and impaired concentration. Chronic sleep deprivation increases the risk of serious health issues such as cardiovascular disease, obesity, and diabetes.<\/p>\n<p>Causes range from lifestyle choices and stress to medical conditions and sleep disorders. Proper sleep hygiene and addressing underlying causes are essential for recovery.<\/p>\n\n\n\t\t\t<\/div>\n<\/section>\n\n\n<div class=\"top-tips\">\n\t<div class=\"container\">\n\t\t\t\t\t<div class=\"top-tips__intro\">\n\t\t\t\t\t\t\t\t\t<h2 class=\"top-tips__intro-title\">Tips on dealing with sleep deprivation<\/h2>\n\t\t\t\t\t\t\t\t<p id=\"3\">The great news is that you can help yourself escape from the misery of sleep deprivation by making some small, easy-to-follow and easy-to-implement changes. Here are just a few.<\/p>\n\n\t\t\t<\/div>\n\t\t\n\t\t<div class=\"top-tips__list\">\n\t\t\t\t\t\t\t<div class=\"top-tips__tip\">\n\t\t\t\t\t<div class=\"top-tips__columns\">\n\t\t\t\t\t\t<div class=\"top-tips__column\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\"\n     src=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171914\/Icon_TopTips_Late_Nights.png\"\n             srcset=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171914\/Icon_TopTips_Late_Nights.png 360w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171914\/Icon_TopTips_Late_Nights.png 768w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171914\/Icon_TopTips_Late_Nights.png 1440w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171914\/Icon_TopTips_Late_Nights.png 2000w\"\n             alt=\"\"\n               \/>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"top-tips__column\">\n\t\t\t\t\t\t\t<h2 class=\"top-tips__column-title\">1. Maintain a consistent sleep schedule<\/h2>\n\t\t\t\t\t\t\t<p>Go to bed and wake up at the same time every day, even on weekends, to regulate your body&#8217;s internal clock.<\/p>\n<p>This might seem challenging \u2013 especially if you have difficulties getting to sleep. One of the most common questions we receive from people seeking our help with sleep is, \u201cWhy can&#8217;t I sleep at night even when I&#8217;m tired?\u201d.<\/p>\n<p>The first step is to undertake to establish that sleep routine by, whenever possible, going to bed and waking up at around the same time each day.<\/p>\n\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"top-tips__tip\">\n\t\t\t\t\t<div class=\"top-tips__columns\">\n\t\t\t\t\t\t<div class=\"top-tips__column\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\"\n     src=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171915\/Icon_TopTips_Long_Hours.png\"\n             srcset=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171915\/Icon_TopTips_Long_Hours.png 360w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171915\/Icon_TopTips_Long_Hours.png 768w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171915\/Icon_TopTips_Long_Hours.png 1440w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171915\/Icon_TopTips_Long_Hours.png 2000w\"\n             alt=\"\"\n               \/>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"top-tips__column\">\n\t\t\t\t\t\t\t<h2 class=\"top-tips__column-title\">2. Create a relaxing bedtime routine<\/h2>\n\t\t\t\t\t\t\t<p>Before bed, engage in calming activities such as reading, taking a warm bath, or practising mindfulness meditation to signal to your body that it&#8217;s time to sleep.<\/p>\n<p>In the same way as you might prepare to exercise by stretching and warming up, it\u2019s important to prepare yourself for a great sleep. <\/p>\n\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"top-tips__tip\">\n\t\t\t\t\t<div class=\"top-tips__columns\">\n\t\t\t\t\t\t<div class=\"top-tips__column\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\"\n     src=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2021\/12\/09134746\/Icon-On-Demand.png\"\n             srcset=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2021\/12\/09134746\/Icon-On-Demand.png 360w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2021\/12\/09134746\/Icon-On-Demand.png 768w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2021\/12\/09134746\/Icon-On-Demand.png 1440w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2021\/12\/09134746\/Icon-On-Demand.png 2000w\"\n             alt=\"\"\n               \/>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"top-tips__column\">\n\t\t\t\t\t\t\t<h2 class=\"top-tips__column-title\">3. Limit exposure to screens<\/h2>\n\t\t\t\t\t\t\t<p>Avoid screens from phones, tablets, and computers at least an hour before bedtime, as the blue light emitted can interfere with your ability to fall asleep.<\/p>\n<p>If you use your devices to read before bed \u2013 then you can change the settings on them to filter the blue light or purchase special eye glasses that can do the same. <\/p>\n\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"top-tips__tip\">\n\t\t\t\t\t<div class=\"top-tips__columns\">\n\t\t\t\t\t\t<div class=\"top-tips__column\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\"\n     src=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171918\/Icon_TopTips_No_Stress.png\"\n             srcset=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171918\/Icon_TopTips_No_Stress.png 360w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171918\/Icon_TopTips_No_Stress.png 768w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171918\/Icon_TopTips_No_Stress.png 1440w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171918\/Icon_TopTips_No_Stress.png 2000w\"\n             alt=\"\"\n               \/>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"top-tips__column\">\n\t\t\t\t\t\t\t<h2 class=\"top-tips__column-title\">4. Optimise your sleep environment<\/h2>\n\t\t\t\t\t\t\t<p>Ensure your bedroom is cool, dark, and quiet. Use blackout curtains if you have light invading the darkness of your room and perhaps earplugs in the event that there is noise outside your room that disturbs you.<\/p>\n<p>Do whatever is necessary to create an ideal sleeping environment. <\/p>\n\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"top-tips__tip\">\n\t\t\t\t\t<div class=\"top-tips__columns\">\n\t\t\t\t\t\t<div class=\"top-tips__column\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\"\n     src=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171911\/Icon_TopTips_Diet.png\"\n             srcset=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171911\/Icon_TopTips_Diet.png 360w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171911\/Icon_TopTips_Diet.png 768w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171911\/Icon_TopTips_Diet.png 1440w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/11\/01171911\/Icon_TopTips_Diet.png 2000w\"\n             alt=\"\"\n               \/>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"top-tips__column\">\n\t\t\t\t\t\t\t<h2 class=\"top-tips__column-title\">5. Watch your diet and caffeine Intake<\/h2>\n\t\t\t\t\t\t\t<p>Avoid large meals, sugar, processed or starchy carbs, caffeine, and alcohol close to bedtime.<\/p>\n<p>These can disrupt your sleep cycle and make it harder to fall asleep and harder to stay asleep. <\/p>\n\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t<\/div>\n<\/div>\n\n\t<script type=\"application\/ld+json\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@type\":\"HowTo\",\"step\":[{\"@type\":\"HowToStep\",\"text\":\"1. Maintain a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends, to regulate your body&#8217;s internal clock.\\nThis might seem challenging \\u2013 especially if you have difficulties getting to sleep. One of the most common questions we receive from people seeking our help with sleep is, \\u201cWhy can&#8217;t I sleep at night even when I&#8217;m tired?\\u201d.\\nThe first step is to undertake to establish that sleep routine by, whenever possible, going to bed and waking up at around the same time each day.\\n\"},{\"@type\":\"HowToStep\",\"text\":\"2. Create a relaxing bedtime routine. Before bed, engage in calming activities such as reading, taking a warm bath, or practising mindfulness meditation to signal to your body that it&#8217;s time to sleep.\\nIn the same way as you might prepare to exercise by stretching and warming up, it\\u2019s important to prepare yourself for a great sleep. \\n\"},{\"@type\":\"HowToStep\",\"text\":\"3. Limit exposure to screens. Avoid screens from phones, tablets, and computers at least an hour before bedtime, as the blue light emitted can interfere with your ability to fall asleep.\\nIf you use your devices to read before bed \\u2013 then you can change the settings on them to filter the blue light or purchase special eye glasses that can do the same. \\n\"},{\"@type\":\"HowToStep\",\"text\":\"4. Optimise your sleep environment. Ensure your bedroom is cool, dark, and quiet. Use blackout curtains if you have light invading the darkness of your room and perhaps earplugs in the event that there is noise outside your room that disturbs you.\\nDo whatever is necessary to create an ideal sleeping environment. \\n\"},{\"@type\":\"HowToStep\",\"text\":\"5. Watch your diet and caffeine Intake. Avoid large meals, sugar, processed or starchy carbs, caffeine, and alcohol close to bedtime.\\nThese can disrupt your sleep cycle and make it harder to fall asleep and harder to stay asleep. \\n\"}]}<\/script>\n\n\n<section class=\"formatted-text  formatted-text--padding-remove-top\">\n\t<div class=\"container container--large\">\n\t\t<h2 id=\"4\" style=\"text-align: left;\">How can Allen Carr\u2019s Easyway method help?<\/h2>\n<p>Our <a href=\"https:\/\/www.allencarr.com\/en-us\/easyway-better-sleep\/\">sleep program<\/a> can help you look at every aspect of your sleep issue and create an achievable checklist that will ensure you maximise your chances of achieving great sleep.<\/p>\n<p>The more of the recommendations you follow \u2013 the greater your chances of success in attaining freedom from bad sleep.<\/p>\n<p>There is no need to use drugs or supplements to achieve great sleep \u2013 it can be as easy as A, B, C\u2026as long as you know how.<\/p>\n\n\n\t\t\t<\/div>\n<\/section>\n\n\n<section class=\"formatted-text  formatted-text--padding-remove-top\">\n\t<div class=\"container container--large\">\n\t\t<h2 style=\"text-align: left;\">Further reading:<\/h2>\n<ul>\n<li>If you are looking to improve your sleep, read our guide &amp; tips on <a href=\"https:\/\/www.allencarr.com\/en-us\/easyway-better-sleep\/top-tips-for-a-good-nights-sleep\/\">how to have a good night&#8217;s sleep<\/a>.<\/li>\n<li>Read more about the <a href=\"https:\/\/www.allencarr.com\/en-us\/about-allen-carrs-easyway\/the-allen-carr-easyway-method\/\">Easyway method<\/a><\/li>\n<li>Learn more about <a href=\"https:\/\/www.allencarr.com\/en-us\/get-help\/\">how we can help<\/a><\/li>\n<\/ul>\n\n\n\t\t\t<\/div>\n<\/section>\n\n\n<section class=\"formatted-text  formatted-text--padding-remove-top\">\n\t<div class=\"container container--large\">\n\t\t<h2 id=\"5\" style=\"text-align: left;\">FREE Videos &#038; Information!<\/h2>\n<p style=\"text-align: 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