You’ve had yet another sleepless night, and all you can think is that you don’t have time for this! You have stuff to do and people to see.
Not sleeping can leave you feeling less-than-optimal. And the worst part is that for some of us, we’re just dreading when it all happens all over again the following night. But let’s focus on the now. What can you do after a night of no sleep?
“Early to bed and early to rise makes a man healthy, wealthy, and wise.” — Benjamin Franklin
All of the best sleep tips in the world can’t exactly help you when you’ve had a sleepless night. In many cases, the best advice you’ll get is “Try again this eve!” Not that useful. So, we’re offering up five tips you can actually make use of after a night of no sleep. Let’s dig in!
The body’s hormones are hardwired to work in conjunction with the sun. Exposure to sunlight leads to increased serotonin in the body, which increases mood and enhances focus. It also suppresses melatonin, which makes you feel sleepy!
This is why exposing yourself to some sun and nature is so important. Even just getting outside in your backyard for 15 minutes can work wonders.
A sleepless night really sucks. But this doesn’t mean you deserve all the treats (and yes, your body will absolutely work against you and drive you to them!). Balance is still important here.
Why? This is because eating too much sugar and junk food all in one go can inevitably lead to a crash. This means you’ll actually end up feeling more tired. Instead, stick to whole veggies, fruits, and lean meats. These whole foods will provide much more sustained energy than refined sugar ever will.
Getting outside can help boost your attention span (as mentioned above), but when you haven’t slept, your focus will drop. This might mean it’s better to work in small spurts, rather than trying to simply push through.
You could even try different methods, such as the Pomodoro method, if you need to get through the workday with something to show for it.
Alternatively, you could take breaks every hour or take a quick power nap of no more than 20 minutes. This time cap is important since you never want to get into a full-fledged sleep cycle during a nap, as this will leave you feeling more tired and groggy than before.
Related Article: 5 Practical Tips to Becoming More Productive, According to Science
An extra cup of coffee might actually prove useful on those days when you’ve had no sleep the night before. The main goal is to do so in moderation and avoid overdoing it. This means not drinking caffeine after 2 pm, and not drinking over 3-4 cups.
If you drink too much, you might still get the jitters, as well as experience high stress or anxiety. This can leave you feeling even more depleted later on and less equipped to tackle your day.
That big project at work? Yeah, it’s probably best to leave it until tomorrow. That big decision you have to make on that house? Also, probably best for the following morning after you’ve had a better sleep.
This is because your decision-making processes aren’t on point after a sleepless night. In fact, some studies have shown how being sleep deprived is equal to cognitive dysfunction related to alcohol intoxication.
You probably wouldn’t make any big decisions after a bunch of drinks, so you probably shouldn’t make any big decisions after a sleepless night.
In other words, maybe stick to simpler tasks that don’t require too much brain power!
Using the five tips above can help you slowly recover and bounce back after no sleep. Yet, considering you’re likely a bit sleepy reading this, let’s break this down a bit further.
What should you do and not do after a bad night’s sleep? Here are some further tips:
Related Article: 10 Ways to Help You Fall Back Asleep After Waking Up in the Night
On top of the tips above, you’ll want to focus on improving your sleep in the upcoming night. Maybe you did go to bed too late or drank too much, and this is why you ended up with a sleepless night. The following night strive to do your very best so that you can set yourself up for success and get the rest you need.
At the end of the day, sleep is one of the most important aspects of health. If you want to improve your cognitive or physical performance (or even just your mental and physical health!), prioritizing your sleep is always a great place to start. Go get that rest you need and deserve!
Read Next: 18 Tips For Better Sleep At Night
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Many thanks indeed for very valuable info.will try following hoping for good results..
Wishing you the best of luck Nico 🙂
They're just wonderful easy to do methods to enhance a sleepy mood. Thanks.
We hope they help Jaime! 🙂
Very good advice now to stick with it & be strong in following it. Thanks!
We always appreciate your interest and support Mae! Take care 🙂