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How To Stay Awake After A Poor Night’s Sleep?
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 getting 7 hours or more of sleep 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, it’s also a good idea to have a plan in place for how you’re going to get through the day after a bad night’s sleep.
Here are some tips to help.
Try Caffeine
Starting with perhaps the most obvious solution, caffeine is a naturally effective way of keeping yourself awake after a bad night’s sleep.
A cup of coffee in the morning or an energy drink can help you stay functional during the day.
Keep in mind, it’s best to avoid anything with too much sugar, as this can lead to a crash several hours later. You should also plan a specific time to stop drinking caffeine, such as around 2pm, to ensure you’re not keeping yourself awake for another night.
Go Outside
Fresh air and sunlight really 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 is the clock inside of you which tells you when to be awake and when to go to sleep.
Natural sunlight sends your brain a signal telling you it’s time to be awake. At the same time, you’ll be getting some much-needed exercise, which will keep your muscles moving and help to pump up the production of energy.
Eat Small, Infrequent Meals
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 of time between eating, your blood sugar levels naturally drop, which can make you feel more fatigued.
Instead of having your standard three meals a day, consider having five or six smaller meals instead. 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.
Consider a Nap
Napping isn’t the best solution for everyone after a bad night of sleep, but it can make a positive difference for some people. The key to success is knowing how to nap correctly.
Consider drinking a cup of coffee shortly before your nap, then sleeping for twenty minutes at most. The caffeine will kick in when you wake up and give you an energy boost.
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 in the day so you’re not ruining your sleep later.
Stay Hydrated
As tempting as it might be to chug energy drinks and sugary sodas when you’re tired, the best thing you can drink is fresh water.
Your cells are really thirsty when you’re sleep deprived because they’re working 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 leave you feeling sluggish and fatigued in general. When you wake up each morning, you should drink some water to help you get through the day. Keep sipping on your bottle at regular intervals as you go. There are even water bottles that have motivational, encouraging writing on them to help you stay on track.
Don’t Give in to Cravings
Finally, when you’re sleep deprived certain hormones like ghrelin and leptin can fall out of balance. This means you start to feel hungry and crave things that you know will give you instant energy and satisfaction.
You might find yourself looking for carb-heavy and sugary foods to give you an instant energy boost.
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 a difficult process. Fortunately, with the tips above, you should be able to make it until bedtime.