Miya Pearson
Feeling refreshed and energized is a great way to start the day, and a good night's sleep is the best way to achieve this. However, there are times when we don't get enough sleep, and we need to find other ways to feel refreshed. While nothing replaces a good night's rest, there are some tricks to help you feel and look more refreshed when you're running low on sleep. This includes staying hydrated, exercising, maintaining a consistent sleep schedule, and limiting screen time before bed.
How to be Refreshed Without Sleep
| Characteristics | Values |
|---|---|
| Avoid snoozing | Set the alarm for when you need to get out of bed and avoid hitting the snooze button. |
| Exercise | A 10-20 minute workout in the morning can help you feel more refreshed and energized. |
| Hydrate | Drink plenty of water to keep yourself feeling hydrated and healthy. |
| Citrus | Start your morning with a hot cup of lemon tea. |
| Breakfast | Eat a nutritious breakfast with a mix of protein, carbohydrates and fat. |
| Do something that brings you joy | Engage in morning activities that energize you and make you feel happy. |
| Consistent sleep schedule | Go to bed and wake up at the same time every day to support your body's natural sleep cycle. |
| Limit screen time | Cut down on screen time an hour or two before you sleep. |
| Limit caffeine | Avoid caffeine in the afternoon and evening. |
| Limit alcohol | Avoid relying on alcohol to help you sleep. |
| Mattress | Choose a medium-to-firm mattress with a thin pillow-top. |
| Pillow | Select a pillow that will hold your head in a neutral position while sleeping on your side or back. |
| Sleep position | Try to sleep on your back with a pillow under your knees or on your side with a pillow between your knees. |
| Clothing | Wear warm and comfortable clothing in yellow, orange or light red colours. |
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What You'll Learn
Exercise in the morning
Morning exercise is a great way to feel refreshed, especially if you are lacking in sleep. Firstly, it is important to note that exercise, in general, is excellent for boosting energy and reducing fatigue. When you work out, oxygen and nutrients travel to your heart and lungs, improving your cardiovascular system, endurance, and stamina. Morning exercise, in particular, has been shown to have several benefits.
Firstly, morning workouts can help you lose weight. A 2015 study found that 24-hour fat burn was highest when participants exercised in the morning before eating breakfast. Morning exercise has also been shown to improve sleep quality. Working out in the morning can also help you feel more energised throughout the day. This is because physical activity improves focus and concentration, regardless of when you do it. A 2019 study found that morning exercise improved attention, visual learning, and decision-making.
If you are feeling tired, the last thing you might want to do is exercise. However, even a short burst of movement can do wonders for your body and mind. As little as 10 minutes of exercise can make you feel more refreshed and alert. Try going for a quick walk, doing some yoga, or performing light stretches. Morning exercise can also put you in a better mood. This is because exercise produces mood-boosting hormones and lowers levels of the stress hormone, cortisol.
To make the most of morning exercise, there are a few things you can do. Firstly, prepare for your workout the night before. Set out your workout clothes, water bottle, and any other gear you might need. This will save you time and energy in the morning. It is also important to stay hydrated, so be sure to drink plenty of water before, during, and after your workout. Finally, try to get at least seven hours of sleep before a morning workout. This will ensure you feel energised enough to exercise.
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Drink water and citrus tea
Drinking water and citrus tea is a great way to feel refreshed without sleep. Water is the healthiest beverage you can drink at any time of day, including before bedtime. Research has shown that dehydration can lead to poorer sleep, so staying hydrated with water can help you feel refreshed.
Citrus tea, such as lemon tea, is another way to feel refreshed. Lemon tea can be made by squeezing and slicing real lemons into hot water. Lemon contains a plant compound called limonene, which can aid digestion and help move food along your digestive tract, easing any uncomfortable feelings of fullness. Lemon tea can also help with constipation, as water helps stool pass more easily through the digestive tract.
It is important to note that drinking fluids before bed may cause you to wake up in the middle of the night to urinate, so it may be best to drink citrus tea earlier in the evening or during the day. Additionally, while lemon tea can be refreshing, other teas such as chamomile tea are better suited for aiding sleep.
If you are feeling tired due to a lack of sleep, there are other ways to feel refreshed as well. Getting 10-20 minutes of exercise can give you a burst of adrenaline and improve your circulation, making you feel more energized. Wearing warm-colored and comfortable clothing in yellows, oranges, and light reds can also lift your mood.
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Wear warm, comfortable clothes
When you're feeling tired, you might be tempted to stay in your pyjamas all day. But wearing warm and comfortable clothes can help you feel refreshed, even when you're lacking sleep.
Firstly, it's important to consider the weather conditions. In cold weather, you'll want to layer up to stay warm. Your base layer should be made from a fabric that wicks perspiration away from your skin, such as synthetic materials like polyester, or natural fibres like soft and non-itchy merino wool. Your middle layer should be a fleece or puffy jacket, which will trap body heat and keep you warm. For your outer layer, opt for a waterproof and breathable shell jacket that will protect you from wind and rain. Don't forget to cover your legs too—pack a pair of fleece or insulated pants to keep your lower half warm. Finish off your cold-weather outfit with a warm hat that covers your ears, a scarf, gloves, thick socks, and a pair of boots.
In hot and humid weather, the key is to wear lightweight, loose-fitting clothing that allows for physical separation from your body, rather than clinging to your skin. Opt for woven fabrics or those with some texture. Light colours are best, as they reflect the sun's rays rather than absorbing them. A hat with vents, a lightweight material, and a loose fit will provide shade and keep you cool.
Regardless of the weather, wearing warm and comfortable clothes in colours like yellows, oranges, and light reds can lift your mood and make you feel refreshed, even when you're running on little sleep.
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Stick to a sleep schedule
Sticking to a sleep schedule is crucial for feeling refreshed in the morning. Our bodies follow a natural circadian rhythm, also known as the internal clock, which is designed to wake up with light and sleep in darkness. Therefore, maintaining a consistent sleep schedule can help you get better-quality sleep and more of it.
To support your body's natural sleep cycle, it is essential to develop routines and stick to them. This means committing to a specific bedtime and wake-up time, even on weekends. Going to bed and waking up at the same time every day helps to regulate your body's internal clock, making it easier to fall asleep and wake up. It also ensures sleep continuity, allowing you to wake up feeling more refreshed and energised.
Additionally, it is important to avoid hitting the snooze button when your alarm goes off. Hitting snooze interrupts your sleep, making it harder to feel awake and alert. Instead, set your alarm for the time you need to get out of bed and place it across the room, forcing yourself to get up and move away from the bed to turn it off. This simple act can help you resist the temptation to crawl back under the covers.
To further enhance your sleep quality, there are several additional measures you can take. Firstly, limit your screen time before bed, as the blue light emitted by electronic devices can disrupt melatonin production and negatively impact your sleep. Secondly, avoid consuming caffeine too close to bedtime, as it can remain in your system for several hours and reduce your total sleep time. Finally, ensure your bedroom is cool and comfortable, as a cool environment can promote a more restful night's sleep.
By sticking to a consistent sleep schedule and following these additional tips, you'll be well on your way to waking up feeling refreshed and energised, even without extending your sleep duration.
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Avoid screens before bed
Screens are a staple in our daily routines, from the moment we wake up to the second we go to bed. However, the blue light emitted by electronic devices can affect the quality of your sleep by suppressing melatonin production. Melatonin is a crucial hormone that helps regulate your sleep. As such, it is recommended to put your devices away at least an hour before bedtime. If you can, extending this buffer to 90 minutes or 2 hours will provide even greater benefits.
If you find it challenging to put your phone down, you can try putting it in a different room or investing in a clock radio for your bedside table. Many devices also have settings or apps that reduce blue light exposure, and you can always manually dim the display. Alternatively, you can invest in some "blue-blocker" glasses, which are orange-tinted and designed to shield your eyes from blue light.
It is important to establish a relaxing bedtime routine and discourage activities that can lead to anxiety or a high emotional response. Scrolling through social media or texting with friends before bed can cause stress or distractions that stimulate your brain and delay sleep. Even seeing something that makes you happy can trigger a response that prolongs falling asleep, consequently delaying REM sleep. Instead, choose activities that promote sleep, such as meditation or relaxation techniques.
If you are struggling to fall asleep, you can try audio-only content, such as a Sleep Story, soundscape, or ambient sound like white noise. These can help signal to your brain that it is time for bed and provide a peaceful and relaxing experience.
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Frequently asked questions
While nothing replaces a good night's sleep, there are some ways to feel refreshed after a poor night's rest:
- Avoid hitting snooze. Instead, set your alarm for when you actually need to get up.
- Do some light exercise in the morning.
- Eat a nutritious breakfast.
- Drink lots of water.
- Start your day with a cup of hot lemon tea.
There are several things you can do to improve your sleep quality:
- Stick to a consistent sleep schedule.
- Limit your screen time before bed.
- Avoid caffeine in the afternoon and evening.
- Choose cotton bed sheets and sleepwear.
- Sleep on a medium-to-firm mattress with a thin pillow topper.
Waking up early gives you time to establish a morning routine that can improve your whole day. You can do things that bring you joy, such as playing with your dog or journaling, and you can start the morning off on the right foot, allowing your brain to prepare for the day ahead.
To make it easier to wake up early, you can prepare the night before by picking out your clothes, prepping breakfast, and organizing your work bag. You can also try shifting your activities so that you do them the day before, such as meal prep or choosing what to wear.
