Hard night last night? Everyone has a bad night every now and then.
Your life won’t wait to get rested, so you will need all the energy you can to get through today. Some of the leading sleep medics in the country offer tips on how to get through the day after a bad night’s sleep.
1. Caffeine, in moderation
Caffeine can help when you need an energy boost, as long as you don’t overdo it, says sleep disorder expert Joyce Walsleben, PhD, of the NYU School of Medicine.
For example, two cups of coffee will give you about as much attention as you can get. Drinking more likely won’t make you wakeful, especially if you drink a lot of caffeinated drinks, says Jeffrey Durmer, MD, chief medical officer at FusionSleep Center in Atlanta.
That’s partly due to your brain chemistry. When you are sleep deprived ‘[sleep hormones] build up in the brain all day, and drinking too much caffeine won’t stop that process, “says Durmer. If anything, too much caffeine can make you nervous, he says.
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The same goes for over-the-counter supplements that help you stay vigilant.
“Caffeine and supplements … increase alertness and focus and are okay now and then, but in no way replace bad sleep,” says Durmer. If you stay awake regularly, you may need to see a doctor to see if you have a sleep disorder.
Energy drinks can serve a purpose when used properly, but most of the time they do more harm than good, says Michael Breus, PhD, who writes WebMD’s sleep blog. Breus suggests sticking to plain black or green tea and coffee. Avoid caffeine even after 4 p.m. to avoid trouble falling asleep at night, says Breus.
2. Don’t rely on sugar
If you are sleep deprived, you may be tempted to reach for a candy bar. Not.
Sugar gives you energy quickly. It won’t stop, however, and you’ll just crash later, says Breus.
Instead, stick to a balanced diet and place special emphasis on high protein foods like nuts and lean meat, he says. Also, avoid large meals and simple carbohydrates, such as pasta for lunch, to avoid a burst of energy.
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Breus suggests having a grilled chicken salad or other lean protein like fish with vegetables for lunch and dinner.
For breakfast, Durmer suggests eating high-protein foods like eggs and Greek plain yogurt. If you have a sweet tooth, choose fruit, not a donut. The natural sugars in fruit take longer to digest than table sugar and won’t make your blood sugar fluctuate as much, says Durmer.
3. Take breaks
After a bad night’s sleep, your attention span may drag on a little longer than usual. To stay focused, take breaks throughout the day, says Durmer.
- Go for a walk in the open air. You get sunlight along with activity. “Exercise stimulates alertness in the brain, and sunlight provides your body with natural cues to encourage alertness,” says Durmer.
- If you are exercising, take it easy. Keep it light or moderate, not vigorous, when you are exhausted. You injure yourself much more often if you train hard when you are tired, says Walsleben.
- Take a quick nap when you have time. Taking a nap of up to 25 minutes will help recharge your body and mind, says Breus. If you sleep longer, you will become more sleepy than you already are. For a recharged nap, Breus suggests a “Nap-a-Latte”. Have a cup of iced drip coffee ASAP, then take a 25-minute nap and you can walk for “at least four hours,” he says. This way, you’ll get all the benefits of a quick nap, but wake up just in time for the caffeine to kick in.
4. Simplify your day
Let’s face it, you are not at your best if you are not sleeping well. Therefore, relieve your workload as much as possible. By doing fewer things, you can still do quality work without stressing out, Durmer says.
Let’s say you have five tasks for the day. Shave them down to two or three and focus on doing these really well, says Durmer.
Or, you might want to wait until you’ve rested before making big decisions, says Breus.
5. Avoid driving a car
Sleepy driving is dangerous as it can lead to accidents. Stay as far off the road as possible when you haven’t slept.
If you absolutely can’t carpool or use transit, take a nap before driving, says Walsleben. Don’t wear sunglasses while driving, as sunlight can make you feel more energetic, says Durmer. This will not undo your tiredness, so to be on the safe side you should still avoid driving.
Be especially careful if you are driving in the early afternoon. “Most people naturally drift off around 1 or 2 p.m., and those who sleep deprived will be more affected,” says Walsleben.
6. Sleep in a little, tonight
If you go to bed tonight, you may be tempted to sleep longer than normal. Again, moderation is key.
Sleeping in after a bad night is fine, but you are trying to get your sleep schedule back on track. Falling asleep too long can make this difficult as it changes your normal sleep pattern.
If you sleep late, limit it to no more than an additional two hours, says Durmer. If you typically sleep seven hours at night, aim for nine.
Going to bed too early can also disrupt sleep, says Walsleben. If you feel exhausted and want to fill the bag, try waiting until it is about an hour before normal bedtime.
No matter how tired you feel, there’s no need to sleep all day, as the longest recovery sleep time is 10 hours, says Durmer.
If you’re exhausted but still having trouble falling asleep, count backwards from 300 by multiples of three, says Breus. When doing maths, it’s hard to think about anything else and keep your eyes open, he says.
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