Herbie Murray
It is not uncommon for people to experience insomnia before a big event, such as starting a new job, or even just the start of a work week. This phenomenon is known as special event insomnia, and it is often triggered by the anticipation of poor performance on the event day due to a lack of sleep. While it is generally recommended that an adult get seven to nine hours of sleep per night, people with insomnia may find themselves getting much less, and this can have a significant impact on their health and work performance.
Characteristics and Values of 'Can't Sleep, Work Tomorrow'
| Characteristics | Values |
|---|---|
| Time of Day | 2:00 am, 3:00 am, 3:11 am, 4:00 am, 6:00 am, 7:00 am |
| Feelings | Frustration, anxiety, haziness, sleepiness |
| Actions | Reading, drinking milk, listening to boring movie, white noise, exercising, meditating, yoga, drinking water, drinking coffee, napping |
| Advice | Avoid caffeine, avoid technology, get natural light, eat breakfast, go outside, power through |
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What You'll Learn
- Tips to fall asleep: reading a book, listening to boring content, or using a sleep app
- How to get through the day after a sleepless night: get natural light, exercise, and eat breakfast within an hour of waking up?
- Avoid caffeine, especially after 3 pm, and energy drinks
- Try to take micronaps throughout the day
- Establish a pre-sleep routine: go to bed and wake up at the same time every day
Tips to fall asleep: reading a book, listening to boring content, or using a sleep app
If you're struggling to fall asleep and have work tomorrow, there are a few tips and tricks you can try to help you drift off. Reading a book, listening to boring content, or using a sleep app are all popular methods to help you get some shut-eye.
Reading a Book
Reading a physical book (not a Kindle or phone) can help you fall asleep. Dim the lights in your room and read a paper book under a lamp. Don't worry about retaining information or getting to a certain page; just read until you feel sleepy. This method can reduce stress and act as a distraction from racing thoughts, which often cause stress, anxiety, and hinder falling asleep.
Listening to Boring Content
Listening to boring or mundane content is another way to help you fall asleep. This could be in the form of a podcast, audiobook, or even a shipping forecast. The Sleep With Me podcast is meant to bore you to sleep, and many listeners have found success with it. You can also try turning the volume down so that it sounds like the host is mumbling, making it easier to fall asleep. Boring audio can help distract racing thoughts and improve your bedtime routine and hygiene.
Using a Sleep App
Sleep apps can be a valuable tool to help you achieve better sleep. Apps like Calm offer relaxing stories narrated by celebrities, meditation, mindfulness, stretching, and breathing exercises. The Hatch app, used with the Hatch Restore smart lamp, lets you customize brightness settings and provides music, ambient sounds, sleep stories, and guided exercises. Chorus Sleep is another comprehensive option, offering relaxing soundscapes, white noise, guided breathing, meditation, and other relaxation techniques.
Try out these tips to see which method works best for you, and remember to get a good night's rest before a busy day at work!
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How to get through the day after a sleepless night: get natural light, exercise, and eat breakfast within an hour of waking up
A bad night's sleep can affect your energy levels and overall well-being. Here are some tips to help you get through the day after a sleepless night:
Get Natural Light
Exposure to bright natural light provides your body with natural cues to promote alertness and wakefulness. Even on a cloudy day, natural light will block the production of the sleep hormone melatonin. Consider taking a short walk outside during lunchtime to get some fresh air and natural light. If going outside is not an option, make sure your workspace is well-lit.
Exercise
Exercise is great for your body and mind, and it can help improve your sleep quality. However, it is important to time your workouts appropriately. Aerobic exercises, such as power lifting or an active yoga class, can elevate your heart rate and create the biological processes that contribute to better sleep. It is recommended to engage in at least 30 minutes of moderate aerobic exercise to see improvements in your sleep. Additionally, exercising too late in the day can interfere with your sleep, as it raises your core body temperature, signaling to your body clock that it is time to be awake. Aim to exercise at least 1-2 hours before bedtime to give your brain time to wind down.
Eat a Balanced Breakfast
Managing your cortisol levels is crucial after a sleepless night. Cortisol is a hormone that regulates your sleep-wake cycle. Eating foods rich in magnesium, such as pumpkin seeds, helps enhance calmness and muscle relaxation. Additionally, choose foods that help reduce cortisol levels, such as eggs, berries, and other low-GL fruits and vegetables. Avoid sugary cereals, and processed foods that are high in salt, fat, and refined sugars, as these can further disrupt your sleep patterns.
Additional Tips
- Listen to soothing music or nature sounds to help you relax and fall asleep.
- Practice deep breathing exercises or meditation to calm your mind and body.
- If possible, take a brief nap during the middle of the day (between 12-2 pm) to give your body a quick energy boost.
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Avoid caffeine, especially after 3 pm, and energy drinks
Caffeine is a stimulant that can disrupt your sleep, so it's best to avoid it, especially if you have to work the next day. Caffeine directly blocks adenosine, which reduces sleepiness and may cause difficulty falling or staying asleep. The effects of caffeine can last up to seven hours, so it's recommended to cut yourself off from caffeine by 3 pm at the latest. This includes coffee, tea, energy drinks, and even chocolate, which also contains caffeine.
The amount of caffeine one can consume before it affects their sleep varies from person to person. Some people are more sensitive to caffeine and may need to stop consuming it earlier in the day or avoid it altogether. If you think caffeine could be affecting your sleep, try reducing your intake, especially later in the day, and gradually move your last caffeine intake to an earlier time if needed.
If you're having trouble sleeping, you can try some relaxation techniques like reading a book, listening to calming music or a podcast, or doing gentle yoga. You can also try to picture a relaxing scene in your mind, such as lying in a beach hammock under the stars, and focus on the sounds and sensations you might experience. These techniques can help you wind down and relax before bed, improving your sleep quality.
Additionally, establishing a pre-sleep routine and good sleep habits can make it easier to fall asleep. This includes going to bed and waking up at the same time every day, even on weekends. Getting natural light within the first hour of waking up and exercising in the morning can also boost alertness and improve your daytime function.
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Try to take micronaps throughout the day
If you've had a sleepless night and have to work the next day, taking micronaps throughout the day can help you get through it. Micronaps are short stints of pre-planned sleep that are controlled and calculated. They rejuvenate your mind and body without letting you enter deep sleep, so you feel alert and not groggy when you wake up.
The best time to take a micronap is between noon and 2 pm, when your urge to sleep is the strongest due to your natural circadian rhythm. During this time, your blood glucose (and sometimes cortisol) levels take a slight dip, resulting in an energy lull. Timing your micronap with this natural dip will make it easier for you to fall asleep and ensure that you feel refreshed when you wake up.
To take a micronap, find a quiet place and dim the lights. Get into a comfortable position and outfit, and remove anything that might bother you, such as glasses, belts, or ties. Put your phone on airplane mode, and choose an audio accompaniment like music or a podcast to help you stop any distracting thoughts.
If you're struggling to fall asleep, having a coffee before your nap can help with waking up, as it takes around 20 minutes for caffeine to take effect—the same amount of time as a micronap. However, be sure to cut yourself off from caffeine after 3 pm, as the alertness effects can stay in your system for up to seven hours.
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Establish a pre-sleep routine: go to bed and wake up at the same time every day
If you're struggling to fall asleep, establishing a pre-sleep routine is a good way to train your body to wind down and relax. This can include activities such as taking a shower, reading, or listening to quiet music. However, it's important to avoid technology such as phones, computers, or TV, as the bright screens can trick your brain into thinking it's time to wake up. Instead, dim the lights in your room and opt for a lamp if you enjoy reading before bed.
A key aspect of a pre-sleep routine is consistency. Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's internal clock and makes it easier to fall asleep at night. For example, you can make it a habit to have breakfast by the window or outside, allowing your body to associate the natural light with the start of the day.
Additionally, incorporating routine physical activity during the day can improve your sleep quality. A 2023 systematic review found a positive link between moderately intense workouts and better sleep. Just be mindful of the timing of your workouts, as high-intensity interval training performed less than an hour before bedtime could negatively impact your sleep.
If you find yourself lying awake in bed, there are a few techniques you can try to help you fall asleep. One method is to take your mind off racing thoughts by picturing a relaxing sleep scene, such as lying in a beach hammock under the stars. Focus on the sounds, sensations, and feelings associated with this scene to help calm your mind. Alternatively, you can try simple leg and arm movements, such as happy baby pose or child's pose, to relax your body and release any tension.
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Frequently asked questions
First of all, don't panic. Sleeplessness happens to everyone now and then. Try to relax and rest your body and mind. If you can, try to get even 20-30 minutes of sleep, as it can make a difference in how you feel throughout the day.
Try to get some exercise in the morning, especially if you can get outside in the natural light. This will help boost alertness and reset your circadian rhythm. If you can't get outside, try to at least avoid wearing sunglasses.
Try to get your toughest tasks done first. Your alertness will likely be highest in the morning, so take advantage of that time to get the most challenging work out of the way.
Caffeine can help, but be careful not to overdo it. Cut yourself off from caffeine by 3 pm at the latest, as its effects can stay in your system for up to seven hours.
Try to reframe your anxiety into excitement. Tell yourself that you're "keyed up and READY for ANYTHING" instead of focusing on how tired you'll feel. Remember that you can always take a nap or step outside for a few minutes during the day to recharge.
