Coping After A Sleepless Night: Strategies For The Daytime

Sleep is essential for our health and well-being, but sometimes, a sleepless night is unavoidable. The occasional night of poor sleep won't harm your long-term health, and many people catch up on their sleep the following night. However, it's important to recognize that even one night of sleep deprivation can affect our mood, alertness, cognitive functioning, and judgment. So, what can you do to cope with the day ahead when you haven't had a good night's rest? Here are some strategies to help you get through the day after a sleepless night:

- Caffeine in Moderation: A cup or two of tea or coffee can increase your alertness and provide an energy boost. However, excessive caffeine intake may lead to negative side effects such as jitters, anxiety, or difficulty sleeping the next night.

- Avoid Sugar and Simple Carbohydrates: While sugary snacks and simple carbs may provide a quick energy boost, they will likely result in an energy crash later. Stick to a balanced diet and prioritize protein-rich foods like nuts and lean meats.

- Hydration: Drink plenty of water throughout the day. Dehydration can make you feel even more tired, so staying hydrated will help combat fatigue.

- Natural Light and Physical Activity: Expose yourself to natural light and engage in light to moderate physical activity or a short walk. This combination will stimulate alertness and provide your body with natural cues to promote wakefulness.

- Simplify Your Day: Reduce your workload and focus on a few essential tasks. Making big decisions or engaging in complex tasks may be challenging when sleep-deprived, so simplify your day as much as possible.

- Power Nap: If possible, a short nap of 20-25 minutes can help recharge your body and mind. However, avoid napping too close to bedtime, as it may disrupt your sleep schedule.

- Avoid Drowsy Driving: Sleep deprivation increases the risk of accidents. If you haven't slept well, avoid driving if possible, and be especially cautious during the early afternoon when energy levels tend to dip.

- Stick to Your Sleep Schedule: While you may be tempted to sleep in or go to bed early, it's generally best to stick to your regular sleep schedule. Sleeping in or going to bed too early can disrupt your normal sleep pattern.

Consume caffeine in moderation

Consuming caffeine in moderation is a good way to cope with a sleepless night. While caffeine is not a substitute for a good night's sleep, it can provide an energy boost when you need it. Two cups of coffee will give you a boost of alertness, but drinking more than this will not make you more alert. In fact, it could make you feel anxious or jittery, and cause sweating and heart palpitations.

Caffeine can also cause difficulty sleeping the next night, so it's important to be mindful of your intake. Experts recommend no more than 400 milligrams of caffeine a day. The alerting effects of caffeine can last up to 10 hours after consumption, so it's best to cut yourself off by 3 pm or 4 pm to avoid another sleepless night.

If you're sensitive to caffeine, be extra cautious. The side effects of too much caffeine can include a decreased desire for food, jitters, and difficulty sleeping. Additionally, caffeine use can trigger anxiety in some people, and an overdose can be life-threatening.

If you're looking for a pick-me-up in the afternoon, consider a "nap-a-latte." Drink a cup of iced drip coffee as quickly as you can, then take a 25-minute nap. You'll wake up just in time for the caffeine to kick in, and you'll be good to go for at least four hours.

Avoid sugar and simple carbs

When you're sleep-deprived, it's best to avoid sugar and simple carbs. While these foods will give you a quick energy boost, it won't last long. The energy high after consuming sugar and simple carbs is often followed by a rapid decline in blood sugar levels, known as a 'sugar crash', which can leave you feeling even more tired.

Sugar and simple carbs cause spikes in blood sugar and are linked to an increased risk of obesity, heart disease, and tooth decay. They can also increase the risk of developing type 2 diabetes and experiencing sleep disturbances. Studies have shown that people who sleep fewer than seven hours a night tend to eat more calories and are more likely to reach for sugary snacks.

Instead of sugary snacks and simple carbs, opt for a balanced and healthy diet with a focus on protein-rich foods such as nuts and lean meats. Prioritise complex carbs like those found in whole grains, as well as fibre from fresh fruits, vegetables, nuts, and seeds. These foods will provide a more sustained source of energy and help regulate your blood sugar levels.

It's also important to stay hydrated when you're sleep-deprived. Drink plenty of water throughout the day, as dehydration can make you feel even more tired.

Drink water

Drinking water is an important part of coping with sleep deprivation. Water is an essential nutrient for the human body, helping to remove waste, lubricate joints, regulate body temperature, and cushion sensitive tissues. Dehydration can negatively impact your mood, so staying hydrated can help you feel more positive.

Drinking water can also aid digestion and normalize your blood pressure. It is recommended that men drink around 15.5 cups of water per day, and women around 11.5 cups. However, this amount can vary depending on factors such as activity levels, weather, and pregnancy. To stay hydrated, it is best to drink water throughout the day, rather than drinking a large amount right before bed, as this can interrupt your sleep.

Drinking a glass of lukewarm water in the morning and continuing to drink water regularly throughout the day will help you stay hydrated and may make you feel more awake and alert.

In addition to drinking water, exposure to natural light and physical activity can also increase alertness.

Get sunlight and fresh air

Sunlight and fresh air are powerful tools to help you get through the day after a night of poor sleep. Exposure to sunlight has many health benefits, from improving your mood to boosting your immune system.

Sunlight triggers the release of serotonin, a hormone that boosts mood and helps a person feel calm and focused. Serotonin also acts as a natural antidepressant, aiding the body's management of appetite and sleep. In fact, a lack of sun exposure can lead to a drop in serotonin levels, which may result in major depression with a seasonal pattern (formerly known as seasonal affective disorder or SAD). Light therapy is often used to treat this type of depression, as the light from a light therapy box mimics natural sunlight, stimulating the brain to produce serotonin.

Sunlight is also essential for the production of vitamin D, which is good for our circulatory and nervous systems and is necessary for healthy bone development in the young. Vitamin D is created when the skin is exposed to ultraviolet-B radiation in the sun's rays. According to a 2008 study, people can make the following vitamin D levels from 30 minutes of sun exposure while wearing a swimsuit: 50,000 IUs for most Caucasian people, 20,000 to 30,000 IUs for tanned people, and 8,000 to 10,000 IUs for dark-skinned people.

In addition to sunlight, fresh air is another important factor in improving your alertness and overall health. Sleeping or spending time in fresh air can improve the quality of your sleep and reduce your risk of developing allergies and contracting certain diseases. Opening a window or using a fan to improve ventilation and lower carbon dioxide levels can increase oxygen levels in your blood, leading to deeper, more refreshing sleep. Fresh air can also cool you down, helping you achieve the optimal core temperature for sleep.

If you are unable to get enough sunlight and fresh air, consider investing in a light therapy box or a fan to improve your indoor environment. However, remember that too much sun exposure can be harmful, so protect your skin and avoid staying outside for extended periods without sunscreen.

Exercise

Dr Steven Olmos, who is board-certified in sleep-related disorders, notes that:

> "Starting the day with your blood pumping is the best formula for energy for the day. Exercise increases your core metabolic rate and will sustain for hours after you stop exercising."

Neuroscientist and wellness expert Leigh Winters agrees, adding that:

> "It can be a walk or dancing around — just make sure to move your body. It's a bonus if you get your fitness on outside."

Exercising outdoors is particularly beneficial. Exposure to sunlight can increase alertness, as it provides natural cues to the body that it's time to be awake. Sunlight may also improve your mood and cognitive performance, helping you make it through the day after a sleepless night.

However, it's important to keep your activity light or moderate, and avoid vigorous exercise when you're exhausted. You are much more likely to injure yourself during exercise if you are sleepy or drowsy.

If you're already struggling with sleep problems, be mindful of the time of day that you exercise. Some people may find that exercising too late in the day interferes with their sleep at night. This is because aerobic exercise causes the body to release endorphins, which can create a level of brain activity that keeps some people awake. If this sounds like you, try to exercise at least 1-2 hours before going to bed, giving your brain time to wind down.

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