In an ideal world, we’d all get the right amount of sleep every night to help us recover from the evening before and prepare for the day ahead. However, this isn’t always possible. Only around 35% of Americans report sleeping 7 hours or more per night.
If you’re constantly struggling with sleepless nights, speaking to your doctor and looking for ways to improve your sleep hygiene is crucial. However, planning how to get through the day after a stormy night’s sleep is also a good idea.
Here are some tips to help.
Starting with perhaps the most apparent solution, caffeine is a naturally effective way of keeping yourself awake after a rough night’s sleep.
A cup of coffee in the morning or an energy drink can help you stay functional during the day.
Avoiding anything with too much sugar is best, as this can lead to a crash several hours later. You should also plan a specific time to stop drinking caffeine, such as around 2 pm, to ensure you’re not keeping yourself awake for another night.
Fresh air and sunlight do make a difference when you’re exhausted. Getting outside and soaking up some of the sun’s natural rays will help to set your circadian rhythm. This clock inside of you tells you when to be awake and when to go to sleep.
Natural sunlight signals your brain that it's time to be awake. At the same time, you’ll get some much-needed exercise to keep your muscles moving and help pump up energy production.
When you’re already exhausted, a large meal can be all it takes to send you straight to sleep. You’ve probably noticed how exhausted you feel after a big eating session
Alternatively, eating regular, small meals will help keep your blood sugar levels from dropping too much during the day. When you have long periods between eating, your blood sugar levels naturally drop, making you feel more fatigued.
Instead of having your standard three meals daily, consider having five or six smaller meals. Try to avoid meals that are high in carbs. Like sugar, eating carbs can lead to an energy crash when you’re done processing the food.
Napping isn’t the best solution for everyone after a lousy sleep, but it can make a positive difference for some people. The key to success is knowing how to nap correctly.
Consider drinking coffee shortly before your nap, then sleeping for twenty minutes. The caffeine will kick in when you wake up and boost your energy.
Remember, shorter naps are best. If you sleep for too long, you’re more likely to wake up feeling groggy. You should also take naps earlier so as not to ruin your sleep later
As tempting as it might be to chug energy drinks and sugary sodas when you’re tired, fresh water is the best drink.
Your cells are thirsty when you’re sleep-deprived because they work hard to keep you operating with limited energy. You’re going to need extra water to feel your best
It’s also worth noting that dehydration can generally leave you feeling sluggish and fatigued. When you wake up each morning, drink water to help you get through the day. Keep sipping on your bottle at regular intervals as you go.
Finally, when you’re sleep-deprived, certain hormones like ghrelin and leptin can fall out of balance. This means you start feeling hungry and crave things you know will give you instant energy and satisfaction
Consider looking for carb-heavy and sugary foods to boost your energy.
However, eating too many of these foods will throw your blood sugar out of balance, causing energy problems throughout the day.
Before you have a snack, ask yourself whether you’re really hungry. If you are, consider something natural, like a piece of fruit. Alternatively, try having a drink of water to see if that helps.
Surviving the day after a bad night’s sleep can be complex. Fortunately, with the tips above, you can make it until bedtime.
Please share your thoughts and any response you may have in the form below.