Evie Summers
Sleep deprivation can have many negative effects on the body and mind, including increased irritability, reduced alertness, and impaired physical performance. For those who have to work after a sleepless night, there are several strategies to help you get through the day. While caffeine can provide a short-term energy boost, it should be consumed in moderation, and small amounts at a time to avoid jitters. Exercise, especially in the morning, can also improve alertness and enhance cognitive function, with the added benefit of improving your mood. Eating nutritious meals and snacks throughout the day, such as those high in protein and tyrosine, can help sustain your energy levels. Finally, getting some sunshine, taking a power nap, and wearing comfortable clothes can all contribute to a more manageable day at work after a night of poor sleep.
How to cope at work after no sleep
| Characteristics | Values |
|---|---|
| Exercise | A short morning jog or walk, or some yoga, can boost your energy and improve alertness. |
| Caffeine | Caffeine can provide an energy boost and enhance cognitive ability. However, too much caffeine can have a negative effect on your mental health and ability to deal with stress. |
| Napping | A power nap of 10-20 minutes can help fight off the afternoon slump. |
| Sunlight | Sun exposure can increase alertness and improve your mood and cognitive performance. |
| Food | Eat nutritious meals throughout the day to keep your energy levels topped up. Include tyrosine-rich foods such as eggs, meat, tofu, milk, and whole grains to boost cognitive ability. |
| Clothing | Wear comfortable clothing to avoid annoyance and irritability. |
| Workload | Prioritize your workload, tackling the most difficult tasks first when your energy levels are highest. |
| Communication | Lack of sleep can damage your communication skills, so warn your coworkers and consider rescheduling or skipping meetings. |
| Alcohol | Avoid drinking alcohol when you're tired, as it will make things worse. |
| Screen time | Step away from social media and screens at night, as the light will stimulate your brain and prevent quality sleep. |
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What You'll Learn
Take a power nap to fight off the afternoon slump
Napping is no longer just for kids. Research has shown that even adults can benefit from a short nap during the day to help them get through the rest of their day. A 10- to 20-minute power nap in the afternoon can boost your energy, enhance your cognitive performance, and improve your mood.
If you're feeling sleepy at work, a quick nap could be just what you need to reset and feel refreshed. The ideal time for a power nap is mid-afternoon, around 3 pm. This is because, if you nap too late in the day, you might spoil your bedtime routine. Find a cool, quiet place to nap, like your car during a break. Aim to nap for no longer than 30 minutes, and no shorter than 10 minutes. If you nap for less than 10 minutes, you might wake up during a deep sleep, which will leave you feeling even groggier than before.
If you're worried about your boss catching you napping at your desk, don't be! Many companies are starting to adopt nap-friendly policies, including Nike, Google, and Ben & Jerry's. If you're still unsure, try taking your break outside in your car, or even pop outside to enjoy the sunshine and get a change of scenery. Exposure to bright light gives your brain a wake-up call, and the change of scenery, especially if it offers a glimpse of nature, may give your brain the extra boost it needs to power through the rest of your day.
If napping really isn't an option, there are plenty of other ways to fight the afternoon slump, including staying hydrated, getting some exercise, and breaking your work into manageable chunks.
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Consume caffeine in small doses throughout the day
While caffeine is not a substitute for a good night's sleep, it can provide an energy boost when you need one. Consuming caffeine can improve your physical performance and enhance your cognitive abilities. However, it is important to remember that too much caffeine can have negative effects.
To make the most of caffeine's benefits without experiencing the drawbacks, it is best to consume it in small doses throughout the day. You might have a small cup of coffee or tea once every three hours or so to keep your caffeine supply even. This way, you can avoid the jittery side effects of too much caffeine while still enjoying the energy boost it provides.
It is also important to be mindful of the time of day you consume caffeine. The alertness effects of caffeine can stay in your system for up to seven hours, so it is recommended to cut yourself off from caffeine no later than 3 p.m. This way, you can avoid interfering with your sleep the next night.
In addition to caffeine, there are other ways to boost your energy levels throughout the day. Consuming nutritious meals and snacks can help release energy slowly into your system and keep you refuelled. It is also beneficial to get some sunshine and fresh air, as sunlight exposure signals to your brain that it is time to be awake, improving your alertness and cognitive performance.
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Eat nutritious meals and snacks throughout the day
Eating nutritious meals and snacks throughout the day is key to staying energised and alert when you've had a bad night's sleep. Firstly, don't skip meals. Skipping meals will cause your glucose levels to dip and make you moodier. Set a phone reminder if you need to.
For breakfast, eat something that will release energy slowly throughout the morning, such as porridge with honey. A banana mid-morning will give you a natural energy boost. For lunch, opt for lean protein and lots of veggies to keep your energy levels up. Fish or chicken are good choices, or a plant-based option like avocado on toast. Top with nuts and seeds for an extra boost of phytonutrients. In the afternoon, snack on fruit like watermelon, which will give you a natural sugar boost without the crash that comes with processed sugary snacks.
If you're craving caffeine, opt for a small cup of coffee or tea every three hours or so. While caffeine can give you an energy boost, too much will make you jittery and could impact your sleep the following night.
Finally, drink plenty of water. While you might be tempted to reach for multiple cups of coffee, water is a healthier option and will keep you hydrated throughout the day.
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Exercise in the morning or go outside for a short walk
Exercise in the morning is a great way to get your blood pumping and increase your core metabolic rate, which will sustain your energy for hours after you've stopped exercising. It can also help to stabilize your mood and decompress your mind, which is important for transitioning to sleep. If you're not keen on a full workout, even a walk or a dance can help. If you can, get outside and soak up some sunlight. Sun exposure increases alertness, as it signals to your body clock that it's time to be awake. Being in nature can reduce your heart rate and stress levels, and mentally invigorate you. Plus, getting some natural sunlight will help maintain your circadian rhythms, which will help get your sleep schedule back on track.
If you're not a morning person, you can always take a short walk outside during your lunch break. Even a few minutes in the fresh air can help you feel more awake. If you're feeling groggy in the afternoon, a quick 20-minute power nap can work wonders.
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Prioritise your workload and complete the most difficult tasks first
Sleep deprivation can negatively impact your cognitive function, including your short-term memory and concentration. It can also make you more irritable and prone to mood swings. If you've had a bad night's sleep, it's important to be kind to yourself and prioritise your workload.
Start by tackling the most challenging tasks first. Your energy levels will likely decrease as the day goes on, so take advantage of the energy you do have in the morning to get important or difficult tasks out of the way. This will not only ensure that you're giving these tasks your full attention but also relieve some of the pressure you may feel later in the day when your energy is lower.
Prioritising your workload effectively is key to managing your time and energy when you're sleep-deprived. Assess your tasks and identify those that are the most urgent or demanding. Consider the level of focus and mental clarity required for each task. If possible, reschedule or skip meetings, as sleep deprivation can impair your communication skills and ability to pick up on non-verbal cues.
Completing the most difficult tasks first will help you avoid the added stress of having them hang over you throughout the day. It may also increase the likelihood of your supervisor letting you leave early, especially if they know you've had a sleepless night.
If you're struggling to manage your workload, don't be afraid to ask for help or delegate tasks if possible. It's important to be realistic about what you can achieve when you're sleep-deprived and to give yourself some leeway. Focus on what needs to be done immediately and what can be postponed until you're better rested.
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Frequently asked questions
Caffeine is a common way to boost your energy levels, but it should be consumed in moderation. A better way to stay alert is to exercise, especially outdoors. Sunlight signals to your brain that it's time to be awake.
Prioritise your most challenging tasks for the morning when your energy levels are highest. Avoid meetings if you can, as sleep deprivation can damage your communication skills.
Eat nutritious meals throughout the day to keep your energy levels up. Avoid heavy meals and sugary snacks, which can make you feel worse.
Avoid caffeine after 3 pm. Avoid alcohol and social media scrolling late at night.
