Miya Pearson
Sleep is important for the human body, but stress, anxiety, and daily worries can sometimes get in the way of a good night's rest. While the only real way to preserve your productivity when you're overtired is to get some sleep, there are ways to stay alert and get things done when that isn't an option.
| Characteristics | Values |
|---|---|
| Exposure to natural light | Boosts alertness, increases body temperature, and resets the circadian rhythm |
| Eat a nutritious breakfast | Include whole grains and protein, e.g., a breakfast sandwich with turkey sausage and eggs on whole grain toast |
| Avoid sugary foods | Sugary foods provide a short-lived energy boost, followed by a crash that makes you feel worse |
| Take short breaks | Sporadic breaks improve energy levels, self-control, decision-making, and productivity |
| Go for a walk | Walking improves creative thinking and can be combined with a meeting |
| Limit caffeine intake | Caffeine can disrupt sleep, and excessive consumption can lead to jitteriness and reduced focus |
| Prioritize important tasks | Choose 3 critical tasks and focus on completing them; anything extra is a bonus |
| Minimize distractions | Reduce notifications and phone usage to maintain focus |
| Avoid negative self-talk | Avoid dwelling on lack of sleep, as it can impact your mood and productivity |
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What You'll Learn
Get sunlight and fresh air to boost alertness and vitamin D levels
Sunlight and fresh air are essential for boosting alertness and vitamin D levels. Sunlight, especially in the morning, is a natural way to increase alertness and reset your body's circadian rhythm. When you wake up, open the curtains to let in natural light, and consider eating breakfast outside to get some fresh air and sunshine. If possible, take a walk during your break to further increase your exposure to sunlight and fresh air.
Sunlight is a vital source of vitamin D, which the body needs to absorb calcium and maintain strong and healthy bones. When your skin is exposed to sunlight, it makes vitamin D from cholesterol. The sun's ultraviolet B (UVB) rays interact with cholesterol in the skin cells, providing the energy for vitamin D synthesis. However, it is important to note that UVB rays cannot penetrate through windows, so spending time near a sunny window will not provide the same benefits.
To ensure adequate vitamin D production, spend time outdoors in the sun. Midday, especially during the summer, is typically the best time to get sunlight. At noon, the sun is at its highest point, and its UVB rays are the most intense, so you need less time in the sun to produce sufficient vitamin D. For example, in regions between 50 and 60 degrees north, such as the UK, 5 to 15 minutes of midday sunlight exposure between March and October, three times a week, is usually enough to maintain healthy vitamin D levels among Caucasian adults. However, people with darker skin may need to spend more time in the sun due to the protective effects of melanin, which can reduce vitamin D production.
While sunlight is crucial for vitamin D synthesis, it is important to be mindful of the potential risks of excessive sun exposure. Sun protection is essential, especially when spending prolonged periods outdoors in strong sunlight. Additionally, factors such as altitude and air pollution can impact the amount of sunlight your body receives, so consider checking the air quality in your area and adjusting your sun exposure time accordingly.
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Prioritise three important tasks to complete that day
Prioritising three important tasks to complete that day is a great way to ensure you're being productive, even when you're sleep-deprived. Here's how to do it:
First, identify the three most important tasks of the day. These should be tasks that are critical, major, and must be done to ensure you feel like you didn't waste the day. They could be tasks that require a lot of willpower or energy, like tackling a difficult project, completing a pending task, or doing something you've been putting off.
Next, plan to tackle these three tasks as early in the day as possible. You're likely to have more energy and alertness within the first few hours of waking up, so use this time to your advantage. Get started on these tasks within the first one to three hours after waking up, when your energy levels are at their highest. This will also give you a sense of accomplishment early on, setting a positive tone for the rest of the day.
To make the most of this focused time, eliminate distractions. Silence email and social media notifications, and keep your phone away. This is crucial, as sleep deprivation can lead to reduced impulse control, making it harder to resist checking your phone or social media.
Finally, if possible, front-load your day by scheduling meetings, phone calls, or other tasks that require less mental energy for later in the day. This way, you can make the most of your most productive hours in the morning and still get things done even as your energy flags throughout the day.
Remember, it's important to be realistic and compassionate towards yourself when you're sleep-deprived. Don't overload yourself with tasks, and give yourself credit for what you do accomplish.
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Avoid caffeine and sugar, which can disrupt sleep
Caffeine and sugar can be tempting when you're feeling sleepy, but it's important to avoid them if you want to stay productive without sleep. While they may give you a temporary energy boost, this will be short-lived, and you'll likely experience an energy crash later on, making you feel even worse. Not only that, but consuming caffeine and sugar can also negatively impact your sleep the following night, continuing the cycle of sleep deprivation.
Caffeine, found in coffee, tea, energy drinks, and some medications, is well-known for its ability to promote wakefulness. It does this by blocking adenosine, a sleep-inducing chemical that builds up in the brain throughout the day. However, this can disrupt the natural sleep-wake cycle, making it difficult to get a good night's rest. The effects of caffeine on sleep are well-documented, with studies showing that consuming caffeine even 6 hours before bedtime can significantly disrupt sleep. The impact of caffeine on sleep can vary depending on individual sensitivity and the amount consumed. For example, a moderate dose of 400 mg of caffeine administered at bedtime, 3 hours before, or 6 hours before bedtime all resulted in significant sleep disturbance compared to a placebo.
Sugar can also negatively impact your sleep. Observational studies have found an association between diets high in sugar, sugar-sweetened beverages, and refined carbs and poor sleep quality. Specifically, a 2016 study of 18,779 adults showed that those who slept 5 hours or less per night had a 21% higher intake of sugar-sweetened caffeinated beverages than those who slept 7 hours or more. High glycemic index (GI) foods, like those high in added sugars and refined grains, cause significant spikes and drops in blood sugar levels, which can disrupt sleep.
To stay productive without sleep, it's best to avoid caffeine and sugar. Opt for a cup of cold water instead, as staying hydrated will give you more energy and improve your productivity. Eating a nutritious breakfast with whole grains and protein within an hour of waking up can also provide a more sustained energy boost.
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Take a 20-minute walk to improve creativity and focus
When you're feeling sleepy, a 20-minute walk can be a great way to boost your creativity and focus. This is because walking has been shown to improve blood circulation, bringing fresh oxygen to the brain and increasing the production of neurotrophic factors, which are proteins that promote the growth and survival of brain cells.
A Stanford study found that walking can increase creative output by 60% compared to sitting. This is because walking encourages divergent thinking, or the ability to come up with a variety of creative ideas by exploring different possible solutions. It's important to note that the study found that walking did not improve the kind of focused thinking required for single, correct answers. So, if you're looking for a fresh perspective or new ideas, a walk could be the perfect solution.
You don't need to take a long walk to boost your creativity and focus. Even a quick walk during your break can help improve your productivity for the rest of the day. If you're unable to get outside, walking indoors or on a treadmill can have the same creative benefits. Walking with a colleague or friend can also be a great way to generate creative solutions to problems.
To make the most of your walk, try to get some natural sunlight, as this can help boost your alertness and reset your circadian rhythm. Walking outside can also give you a healthy boost of vitamin D, which can improve your overall health and well-being. So, the next time you're feeling sleepy, put on your walking shoes and take a 20-minute break to improve your creativity and focus.
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Eat a nutritious breakfast and lunch to maintain energy levels
Eating a nutritious breakfast and lunch is key to maintaining energy levels when you haven't slept well. It's tempting to reach for a sugary cereal or a muffin when you're sleep-deprived, but the energy boost is short-lived, and the subsequent crash will make you feel worse. Instead, opt for a breakfast that includes whole grains and protein, such as a breakfast sandwich with turkey sausage and eggs on whole grain toast. Eat within an hour of waking up to get the most benefit from the nutrients.
Nutritionist and author Ron Friedman advises against heavy lunches, which can make you feel sleepier. Instead, keep your lunch light and nutritious. A good tip is to eat outside, as natural light, especially when you first awaken, can help boost your alertness and reset your circadian rhythm. If you can, consider walking to work to soak up the sun.
It's also important to stay hydrated throughout the day. Water has been shown to provide an energy boost, and staying hydrated will help you stay focused and productive. In addition to water, you can also drink caffeine in moderation. While it can provide a quick energy boost, be mindful not to overdo it, as too much caffeine can affect your concentration and disrupt your sleep the next night.
Finally, if you're feeling hungry in the afternoon, opt for a healthy snack that includes whole grains, fruits, or vegetables. This will help you maintain your energy levels until dinner time.
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Frequently asked questions
While getting a good night's sleep is the best way to ensure productivity, there are some ways to boost your alertness and energy levels when you haven't slept well. These include:
- Getting natural sunlight first thing in the morning to boost alertness and reset your body clock.
- Reducing or eliminating distractions, such as your phone or email notifications, to help you stay focused.
- Prioritising three important tasks that need to be done and focusing on completing them.
- Going for a 15-20 minute walk outdoors to improve creativity and focus.
- Eating a nutritious breakfast with whole grains and protein within an hour of waking up.
If you've had a sleepless night, there are some things you can do to improve your productivity the next day. These include:
- Avoiding naps, especially if they disrupt your sleep at night.
- Staying hydrated—water will give you more energy than coffee.
- Doing the tasks you want to do the least first, as you'll have the most energy in the first few hours after waking up.
- Avoiding sugary foods, which will give you a short energy boost followed by a crash.
- Getting some fresh air and sunshine, which will give you a boost of vitamin D and improve your sleepiness throughout the day.
If you've had a sleepless night and need to stay awake and productive at work, try the following:
- Don't hit snooze—it won't make you more alert and could make you late.
- Drink a small cup of coffee or espresso in the morning to give you a short energy boost.
- Take sporadic breaks throughout the day to replenish your energy and improve self-control and decision-making.
- Avoid junk food and sugary snacks, which will give you a short-lived energy boost and could disrupt your sleep the next night.
