Surviving Sleepless: Strategies For A Day Without Sleep

Sleep is a pillar of good health, but we all have those nights when we don't get enough. Maybe you were working on a pressing project, or maybe you were out on the town. Whatever the reason, you can employ several strategies to survive the day after a sleepless night. First, resist the urge to hit the snooze button in the morning. Eat a light, protein-rich breakfast, and avoid sugary foods and simple carbs, which will cause a crash later. Drink caffeine in small doses throughout the day, and snack on protein-rich foods like string cheese and nuts to keep your energy up. Get some sunshine and fresh air if you can—it will boost your alertness and improve your mood. If possible, take a power nap in the afternoon. Finally, drink plenty of water to stay hydrated, and avoid sugary sports drinks, which will only make you more tired.

Drink caffeine in moderation

Caffeine can be a great way to boost your energy levels when you're feeling sleepy, but it's important to consume it in moderation. While it can help you feel more alert, too much caffeine can lead to negative side effects such as decreased appetite, jitters, and difficulty sleeping.

So, how much caffeine is moderate? Drinking 100 mg to 200 mg of caffeine can provide a stimulant effect that lasts for about three to four hours. This is roughly the amount of caffeine in one or two cups of coffee or tea. It's best to avoid sugar-laden energy drinks, as the additives are often more harmful than helpful. Instead, opt for coffee or tea as your caffeine source.

Caffeine takes up to 30 minutes to take effect, so you can drink a cup of coffee and then take a quick nap to maximize the benefits of both. However, be mindful that caffeine affects everyone differently, and some people are more sensitive to its side effects. If you're prone to experiencing negative side effects from caffeine, it's best to limit your intake.

Additionally, be cautious about drinking too much coffee throughout the day, as it may disrupt your sleep at night. It's a good idea to curb your caffeine intake, especially if you're struggling with long-term sleep problems and symptoms of sleep deprivation. Overusing caffeine when you're already sleep-deprived can lead to increased symptoms such as headaches, lethargy, and anxiety.

Stay hydrated

Staying hydrated is key to staying awake after a night of poor sleep. Dehydration will increase your fatigue, so drinking lots of water is important. Drinking a large glass of lukewarm water in the morning and continuing to drink water regularly throughout the day is a good way to stay hydrated. According to studies by Harvard Health, the average daily water intake for men is about 15.5 cups, and for women, it's about 11.5 cups. If you exercise and sweat more, you will need to increase your water intake. Drinking enough water has many benefits, including aiding digestion, helping to normalize blood pressure, and easing brain fog.

The trips to the bathroom that come with drinking more water will also increase your activity level and keep you alert. However, be careful not to drink too much caffeine, as this can affect your sleep the next night.

Avoid sugar and carbs

When you're tired, your body craves an easily digestible and quick energy boost. Sugary and carb-heavy foods and drinks might seem like a good idea at the time, but they can do more harm than good.

Sugar and refined carbs cause spikes in blood sugar, which can lead to a crash in energy levels, leaving you feeling even more tired. This is due to the subsequent rapid decline in blood sugar levels. This is known as a 'sugar rush'.

Sugar and refined carbs are also linked to an increased risk of obesity, heart disease, and tooth decay.

So, what can you eat and drink instead?

• Water – staying hydrated will help you feel more awake and alert.
• Caffeine – a cup or two of tea or coffee can help increase alertness and give you an energy boost, but be careful not to overdo it. Too much caffeine can lead to a decreased desire for food, jitters, and difficulty sleeping.
• Healthy, balanced meals – try to eat several light meals throughout the day, choosing moderate portions of lean meats, eggs, nuts, beans, and seeds.
• Protein-rich foods – these can help to balance blood sugar levels and keep you feeling fuller for longer.
• Complex carbohydrates – these are a good source of energy and won't cause the same spikes and crashes as refined carbs and sugars. Examples include whole grains, fresh fruits, and vegetables.

Get sunlight and fresh air

Sunlight and fresh air are powerful tools to help you survive a day without sleep. Exposure to natural light and physical activity outdoors can provide your body with natural cues to promote alertness and wakefulness.

Sunlight helps block the production of the sleep hormone melatonin. Even on a cloudy day, your body will benefit from natural light. If you can't go outside, sitting by a window will also help increase your exposure to sunlight.

Being in nature can reduce your heart rate and stress levels and mentally invigorate you. Neuroscientist and wellness expert Leigh Winters notes, "Nature is one of our most underutilized self-soothers, both physiologically and psychologically. Connecting with nature and being in fresh air can make you feel more awake."

If you can, take a walk outside to increase your alertness. Keep your activity light or moderate, and avoid vigorous exercise when you're exhausted, as you're more likely to injure yourself.

Exercising outdoors is particularly beneficial. Sun exposure can increase alertness, improve your mood, and enhance cognitive performance.

So, if you're feeling the effects of a sleepless night, step outside and soak up some sun. It will help you feel more awake and improve your overall well-being.

Take a power nap

Power napping is a great way to boost your energy levels if you're feeling sleepy after a late night. A power nap can help you feel more alert, improve your memory, and sharpen your thinking and decision-making abilities.

• Timing is key: Aim for a nap of around 20 minutes. This will allow you to enter the lighter stages of sleep and boost your alertness without leaving you feeling groggy when you wake up. If you nap for longer, opt for a 90-minute nap, which will allow you to complete a full sleep cycle and wake up feeling refreshed.
• Set an alarm: To ensure you don't oversleep, set an alarm for 20 minutes. This will help you wake up during the lighter sleep stages and avoid sleep inertia, which is the groggy feeling you get when you wake up from deep sleep.
• Nap at the right time of day: The best time for a power nap is in the middle of the day, after lunch, and before 3 pm. Napping too late in the day can disrupt your nighttime sleep.
• Create a comfortable environment: Find a quiet, cool, and dark place to nap. If necessary, use earplugs or a white noise machine to block out noise, and an eye mask or blackout curtains to block out light.
• Try a "coffee nap": Drink a cup of coffee right before your nap. Caffeine takes about 20 minutes to kick in, so it will be kicking in as you wake up, leaving you feeling extra refreshed.
• Allow yourself time to wake up: Even if you don't feel groggy, it can take a few minutes for your body to fully wake up after a nap. Give yourself a few minutes to recover and re-centre yourself before jumping back into your day.
• Know when to avoid power naps: Power napping isn't for everyone. If you have insomnia or struggle with falling or staying asleep, power napping may disrupt your sleep schedule even further.

Frequently asked questions