as above. Dont do anything in the bedroom (alone that is) that doesnt involve sleep. associate your bed with just sleep. Don't watch tv, or read, or eat etc. just sleep.

Regular excercise helps loads.

I suffer from bad anxiety and have panic attacks daily. I have found that they are not as bad if i have slept well. So I was told to do the thing above and it helps no end.

Another good thing to do with sleep dep is often caused by thinking and worrying about things. Have a pen and pad near your bed, before you get into bed, write down all the things that are bothering you and name the list "deal with 2moro". When you wake up and read the list you'll usualy find the things written down are laughable, just a night time when your tired/drained things seem 10 times worse.