Evie Summers
A bad night's sleep can leave you feeling physically weak and tired, and it can reduce your coordination and reaction time. It can also impact your cardiovascular system and your memory. To feel better after a night of poor sleep, you can try getting some sunlight and fresh air, which can help reset your internal clock and promote wakefulness. Taking a walk or doing some light exercise can also help boost your alertness. It is also important to eat nourishing foods, such as those high in protein and amino acids, and to stay hydrated. Some people may also find that a brief nap or a small dose of caffeine can help them feel more energized. Additionally, practicing gratitude and engaging in relaxing activities can help calm your nervous system and improve your overall well-being.
How to Feel Better After Not Sleeping
| Characteristics | Values |
|---|---|
| Expose yourself to sunlight | Sunlight helps reset your internal clock and boosts your body's production of melatonin, which regulates sleep. |
| Get some exercise | Moving your body stimulates alertness in the brain. However, avoid strenuous physical activity, as this may make it harder for you to relax and sleep later. |
| Drink water | Water will help you stay hydrated, especially if you're taking supplements or medications that may cause dehydration. |
| Eat nutritious foods | Choose foods that are high in protein and amino acids, such as eggs, meat, tofu, and whole grains. Avoid sugary foods and simple carbohydrates, as they will cause an energy crash later. |
| Limit caffeine intake | While caffeine can enhance brain performance and function, too much can interfere with your rest. Limit yourself to one or two cups of coffee in the morning, and avoid caffeine after 4 pm. |
| Practice gratitude | Writing down a few things you're grateful for can help shift your nervous system into a state of rest and promote calmness. |
| Take breaks | Throughout the day, take short breaks to rest your eyes and unwind. If possible, take a brief nap of no more than 25 minutes to recharge. |
| Avoid heavy meals | Large or heavy meals can make you feel sluggish as your body uses energy for digestion. Opt for lighter, nutritious meals like salads, soups, and smoothies. |
| Limit screen time | The blue light emitted by electronic devices can interfere with melatonin production. Avoid screens for at least an hour before bed, and instead engage in relaxing activities like reading or meditation. |
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What You'll Learn
Get sunlight and fresh air to reset your internal clock
Sunlight and fresh air can be incredibly beneficial if you're feeling groggy after a poor night's sleep. Getting sunlight in the morning can help reset your body's inner "sleep clock" and improve your sleep the following night. Light is a crucial cue for your body's sleep cycle, and sunlight is the most potent form of light therapy.
Your body senses when it's daytime and when it's nighttime by being exposed to light. If you don't get these light cues, your body will run on a pattern set by your genetics, which may not always match the 24-hour day. Sunlight helps your body produce serotonin, a brain chemical that plays a vital role in your well-being. It also suppresses the production of melatonin, the "'hormone of darkness,," which makes you feel tired.
Even if you can't go outside, you can still benefit from sunlight. As Dr. Jamie Zeitzer, Ph.D., codirector of the Center for Sleep and Circadian Sciences at Stanford University, explains, "indirect sunlight can still help." So, find a window and let the sunlight in. If you can go outside, do so as early in the morning as possible. The earlier you can get sun exposure when waking up, the better.
If you can't get direct sunlight, light therapy is an alternative. Light boxes that emit artificial light can be helpful, but they are not as intense as natural sunlight. Sunlight simulators can also be effective, provided they are bright enough (10,000 lux is roughly comparable to daylight) and used for long enough (about 30 minutes).
So, the next time you have a bad night's sleep, get some sunlight and fresh air to reset your internal clock and improve your sleep the following night.
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Eat healthy, nourishing foods with protein and amino acids
A bad night's sleep can leave you feeling physically weak and tired, and it can also impact your mental health. Eating healthy, nourishing foods with protein and amino acids can help you feel better after a night of poor sleep.
Firstly, it is important to be aware that a lack of sleep can increase your hunger hormone, ghrelin, so you may feel more hungry. To address this, choose foods that are high in protein, which will keep your energy levels sustained. Good sources of protein include turkey, eggs, meat, tofu, beans, lentils, and nuts. These foods are also high in amino acids, which have been found to improve sleep quality. Specifically, the amino acid tryptophan increases the production of melatonin, which can make you feel drowsy.
However, it is worth noting that high-protein foods can block the brain's ability to produce serotonin, which can leave you feeling alert. Therefore, it is recommended to consume high-protein foods earlier in the day and favour carbohydrates later on to help you rest at night.
In addition to protein and amino acids, there are other nutrients that can help you feel better after a bad night's sleep. Omega-3 fatty acids, found in fish, seafood, nuts, and seeds, have been shown to help with fatigue. The fatty acid makeup of walnuts has also been found to enhance sleep in mice, although more human studies are needed.
Finally, it is important to maintain a healthy diet overall to improve your sleep quality. Diets rich in fibre and low in saturated fat and sugar are associated with deeper, more restorative sleep. Plant-based foods, in particular, have been linked to improved sleep.
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Exercise, but not too vigorously
Exercise is a great way to boost your energy levels and improve your overall health. However, when you're feeling tired after a poor night's sleep, it's important to be mindful of the type and intensity of exercise you choose.
Firstly, it's best to avoid vigorous cardio workouts, especially if you're planning to exercise close to bedtime. High-intensity exercises, such as interval training, can increase your heart rate, core body temperature, and adrenaline levels, making it harder to fall asleep and potentially leading to poorer sleep quality. Instead, opt for less vigorous workouts such as strength training, weight training, yoga, light jogging, or stretching. These activities will still get your blood flowing and your body moving without overstimulating your nervous system.
If you're feeling particularly exhausted, even a brisk walk or a dance session in your living room can be beneficial. Any form of movement can help improve your mood and make you feel more energized. Just remember to listen to your body and adjust the intensity as needed.
Additionally, it's worth considering the timing of your workouts. While some people can exercise in the evening without it affecting their sleep, it's generally recommended to avoid vigorous activity for at least one to two hours before bedtime. This gives your body time to wind down and prepare for a restful night's sleep.
Exercising earlier in the day may be a better option when you're feeling sleep-deprived. Morning or afternoon workouts can provide an energizing boost and improve your overall productivity and mood throughout the day. Just remember to prioritize healthy habits, such as proper nutrition and hydration, to support your body's needs.
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Limit caffeine intake and avoid sugar
After a night of poor sleep, you may feel hungover, weak, tired, and slow. Your coordination, reaction time, and cardiovascular system may be impacted, and you may experience brain fog and a weakened immune system. To feel better, it's important to limit your caffeine intake and avoid sugar.
Caffeine is a brain-boosting substance that can enhance brain performance and function, including memory and attention, especially in sleep-deprived people. It is commonly used to promote wakefulness in the morning and to ward off sleepiness during the day. However, caffeine can interfere with sleep, especially if consumed too late in the day. It can also cause jitteriness, headaches, nervousness, and insomnia. If you decide to reduce your caffeine intake, it is recommended to taper down gradually to avoid withdrawal effects like headaches, anxiety, and poor mood.
To limit your caffeine intake, avoid caffeinated drinks in the afternoon and evening. If you usually consume large amounts of caffeine, gradually reduce the amount over time. Try substituting coffee or tea with herbal tea or green tea, which has a lower caffeine content and contains L-theanine, promoting a calm but alert state.
Sugar can also negatively impact your energy levels, causing blood sugar spikes and crashes, which can leave you feeling sleepy. Eating sugar may provide a quick energy boost, but it will be followed by a crash that can make you feel even more tired and sluggish. Instead of reaching for sugary snacks, choose foods that are high in protein and amino acids, such as eggs, meat, tofu, and whole grains. These foods will help keep your energy levels sustained and support your blood sugar regulation.
By limiting your caffeine intake and avoiding sugar, you can help stabilize your energy levels and improve your chances of feeling better after a night of poor sleep.
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Take a nap, but keep it short
Taking a nap can be a great way to boost your energy levels after a night of poor sleep. However, it's important to keep your nap short to avoid sleep inertia—a temporary state of impaired mental and physical performance that occurs when you wake up from a deep sleep stage.
To avoid sleep inertia, aim for a power nap of around 20 minutes. This will allow you to wake up during a period of light sleep, helping you feel more refreshed. If you nap for longer, try to complete a full sleep cycle, which lasts around 90 minutes, so you wake up at a lighter sleep stage.
It's also a good idea to time your nap early in the day, preferably no later than six hours before your bedtime. This will help ensure that your nap doesn't interfere with your next night's sleep. Additionally, you can try combining your nap with caffeine. Drinking a cup of coffee before your 20-minute nap will allow the caffeine to kick in as you wake up, giving you the combined benefits of both. However, be mindful that caffeine can affect your sleep for up to eight hours, so it's best to avoid consuming it too close to bedtime.
While napping can help, it's also important to address the underlying causes of your sleep issues. Poor sleep can have negative impacts on your physical and mental health, including increased risk of accidents, impaired memory and cognitive function, and higher susceptibility to illnesses. It can also affect your dietary choices, with sleep deprivation increasing your hunger hormone levels and altering your glucose management abilities. Prioritizing healthy habits, such as regular exercise, a nutritious diet, and limiting screen time before bed, can help improve your sleep quality and overall well-being.
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Frequently asked questions
Exposure to sunlight and fresh air can help to reset your internal clock and promote wakefulness. Taking a walk can help get your blood flowing and stimulate alertness.
Lack of sleep can affect your appetite and dietary decision-making. You may feel hungrier than usual, but it's best to avoid sugary snacks and simple carbohydrates, which will cause an energy crash later. Instead, opt for protein-rich foods like nuts, lean meats, eggs, and Greek yogurt, which will keep your energy levels sustained.
Napping can help recharge your body and mind, but keep it short and sweet. Limit yourself to no more than an hour and aim for no later than six hours before your bedtime.
