Evie Summers
Sleep is essential for our health and well-being, but sometimes life gets in the way, and we find ourselves facing a workday after a sleepless night. While this is not ideal, there are strategies you can use to get through the day and protect your mental health. From resisting the snooze button and getting some natural light to choosing the right foods and limiting caffeine, there are ways to stay alert and productive even when you're running on empty. So, whether it was a fussy child, a pressing project, or an insomniac in footie pajamas that kept you up, here's how to survive a workday when you're running on fumes.
| Characteristics | Values |
|---|---|
| Time management | Structure your time effectively |
| Food | Eat a nutritious breakfast, avoid sugary foods, eat a light lunch with lean protein and veggies, and avoid heavy dinners |
| Caffeine | A small amount of caffeine can provide an energy boost, but be aware of your intake and don't exceed 400 mg per day |
| Sleep | Get a good night's sleep the following night to compensate |
| Workload | Lighten your workload and focus on the most important tasks |
| Clothing | Choose basic, comfortable clothes for work |
| Alertness | Expose yourself to natural light and get some physical activity, such as a short walk |
| Hydration | Drink plenty of water throughout the day |
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What You'll Learn
Eat a nutritious breakfast, but avoid sugary foods
Eating a nutritious breakfast is a great way to start your day when you haven't had enough sleep. Research suggests that eating within an hour of waking up will boost your mood and cognitive performance for the early part of your day. However, it is important to avoid sugary foods, as these can lead to an energy crash later on.
So, what should you eat? Well, starting your day with a nutritious meal will help to stabilise your blood sugar levels and provide your body with the fuel it needs to function optimally. Opt for whole grains, protein, and a little fruit. For example, porridge with honey is a great option, as it will release energy slowly into your system and keep you refuelled throughout the morning. You could also try eggs, meat, tofu, or milk, as these foods are high in tyrosine, which has been shown to boost cognitive ability.
It's also important to stay hydrated, so make sure to drink a large glass of lukewarm water first thing in the morning and continue drinking water regularly throughout the day. This will help to improve digestion, normalise your blood pressure, and reduce brain fog.
While it might be tempting to reach for a sugary snack or simple carbs when you're feeling sleepy, these foods will only provide a quick fix and could make you feel more tired in the long run. Instead, stick to nutritious, whole foods that will fuel your body and keep your energy levels stable.
In addition to a nutritious breakfast, you might also consider having a small amount of caffeine to help boost your energy levels. However, be mindful of your caffeine intake and try not to exceed 400 milligrams per day. Too much caffeine can negatively impact your mental health and ability to deal with stress.
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Get natural light and exercise in the morning
Morning natural light and exercise are essential to help you get through a workday on no sleep. Sunlight is the most potent form of light therapy, and getting exposure to it in the morning can help you sleep better at night. This is because it helps reset your body's inner "sleep clock" or circadian rhythm.
Sean Drummond, a psychiatrist at the Laboratory of Sleep and Behavioral Neuroscience at the University of California, San Diego, explains that surrounding yourself with bright, natural light in the morning will help you feel more alert by boosting alertness, increasing your body temperature, and resetting your circadian rhythms. He recommends going outside within the first hour of waking up and avoiding sunglasses so that the right frequency of sunlight can enter your eyes and provide a cognitive boost.
Similarly, Lauren Hale, a sleep researcher at Stony Brook University and a spokesperson for the National Sleep Foundation, suggests getting outside for a morning jog to benefit from the light effects, which have alerting effects. Even if you are unable to go for a run, a morning walk can still provide these benefits.
Exercising in the morning, especially outdoors, can also increase alertness and provide short-term and long-term health benefits. Taking a walk first thing in the morning combines the benefits of sunlight and exercise. If you are unable to go outside, opening the windows to let in natural light and fresh air can be a good alternative.
In summary, getting natural light and exercise in the morning is a great way to boost your alertness, improve your mood, and reset your body's sleep clock, helping you get through a workday on no sleep.
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Avoid caffeine overload, but use it wisely
While caffeine can provide an energy boost, it's important to be mindful of your intake to avoid overload. Experts recommend limiting your caffeine consumption to no more than 400 milligrams per day. This is equivalent to approximately four cups of regular coffee. Overindulging in caffeine can lead to negative side effects such as irritability, jitters, and disrupted sleep.
That being said, caffeine can be a helpful tool when used wisely. If you're feeling groggy in the morning due to sleep inertia, a small dose of caffeine can help clear the fog. Consider having a mini-espresso or a cup of coffee soon after you wake up to take advantage of the caffeine kick, which usually occurs 20 to 30 minutes after consumption. This can be especially beneficial if combined with morning exercise, as caffeine has been shown to boost physical performance.
However, it's important to listen to your body and be cautious if you're not a regular coffee drinker. If you find that caffeine makes you jittery or anxious, opt for alternatives like green tea or dark chocolate, which contain smaller amounts of caffeine. Additionally, be mindful of your caffeine intake as the day progresses, especially if you plan to drive home. Excessive caffeine consumption can impact your sleep the next night, perpetuating a cycle of sleep deprivation.
While caffeine can provide a temporary boost, it's not a substitute for adequate sleep. Prioritize getting a good night's rest whenever possible, and use caffeine strategically only when necessary. Remember to stay hydrated throughout the day, as dehydration can exacerbate feelings of fatigue.
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Wear comfortable clothes to work
If you're already exhausted from a lack of sleep, the last thing you want is to wear something uncomfortable to work. The discomfort will become unbearable after a few hours, and you'll be counting down the minutes until you can change into something more comfortable.
So, if you're facing a day at work after a sleepless night, make sure you wear comfortable clothes. If you have to wear a uniform, ensure that it fits you well and is clean and neat. You can at least make sure that your undergarments and shoes are as comfortable as possible.
Wear something that suits the weather, too. If it's cold, wear a cosy jumper and trousers, and if it's hot, wear a loose-fitting dress or linen shirt and shorts. You want to avoid feeling too hot or too cold, which will only make you feel more tired.
Also, consider wearing bright colours. It might sound silly, but wearing bright colours can boost your mood and make you feel more alert. This can help you get through the day when you're feeling exhausted.
Finally, if you're comfortable doing so, wear minimal or no makeup. This way, you can avoid the hassle of applying it, and you won't have to worry about touching it up throughout the day.
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Plan your day and lighten your workload
Planning your day and lightening your workload can help you get through a workday when you haven't had enough sleep.
First, it's important to remember that a sleepless night won't harm your health in the long term. Many people catch up on a lack of sleep the following night, and your body will naturally compensate for it. So, don't panic, and stay optimistic.
That being said, it's a good idea to plan your day to make sure you're being productive and taking care of yourself. Start by resisting the urge to hit the snooze button. Set your alarm for the latest possible moment when you actually have to get up and start your day. Eat breakfast within an hour of waking up to boost your mood and cognitive performance for the early part of the day. While you may crave simple carbs and sugar, stick to whole grains, protein, and maybe a little fruit.
If you can, get in some exercise in the morning. Even a short walk outside will give your body natural cues to promote alertness and wakefulness. If you can manage a run, the light effects will be especially helpful in keeping you alert throughout the day.
At work, focus on your most challenging tasks first. Your internal clock is still keeping your biological processes on schedule, so take advantage of this time to get your toughest work done. If you have five or six tasks for the day, consider cutting them down to two or three. This way, you can focus on doing them well and reduce your stress levels.
Finally, make sure to take breaks throughout the day. Exposure to natural light and physical activity will help stimulate alertness in the brain. If you can, get outside and take a walk during your lunch break.
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Frequently asked questions
First of all, don't panic. It happens to all of us and it won't harm your health in the long term. To get through the day, try to eat nutritious meals and avoid sugary snacks that will make you feel worse. Drink lots of water and limit your caffeine intake—while caffeine can give you a boost, too much will negatively affect your mental health and ability to deal with stress. Try to get outside and expose yourself to natural light, and if you can, take a short walk to boost your energy levels.
Eat a good breakfast with whole grains, protein, and fruit. A nutritious breakfast will release energy slowly into your system and keep you refuelled. If you're a coffee drinker, a small espresso in the morning can give you a boost, but be aware of your intake and don't exceed 400 mg of caffeine per day.
Avoid wearing uncomfortable clothes—the last thing you want when you're tired is to be irritated by your clothing. Also, try not to make any big decisions until you're well-rested. If you have a mentally taxing task to do, try to get it done in the morning when your internal clock is still keeping your biological processes on schedule.
Try not to worry about not sleeping—the anxiety can become a cycle of worrying about sleep and then being unable to drift off. If you wake up after a sleepless night, drink a glass of lukewarm water to rehydrate and start your day.
