Strategies To Feel Refreshed After A Sleepless Night

A sleepless night can be frustrating, but there are ways to feel better the next day. Firstly, it's important to stay optimistic and not panic. Humans are resilient and can compensate for occasional sleep loss. Keep your body hydrated as dehydration can make you feel more tired. While caffeine can provide a boost, it's important to use it strategically and in moderation. Avoid sugar and large meals, and instead, opt for a balanced diet with an emphasis on protein-rich foods. Simplify your day by reducing your workload and avoiding big decisions. Get natural light and physical activity, even if it's just a short walk outside. If possible, take a power nap of around 20 minutes, but avoid vigorous exercise and driving when sleep-deprived. Finally, prioritize getting back to your regular sleep schedule the following night.

Consume caffeine in moderation

Consuming caffeine in moderation can help you feel more alert and energetic after a night of poor sleep. Caffeine can provide an energy boost and potentially improve physical performance and cognitive ability. However, it's important to be mindful of the amount of caffeine you consume, as excessive intake can lead to negative side effects.

According to experts, two cups of coffee or tea are usually enough to provide a boost in alertness. Consuming more than this may not make you more alert and could instead lead to anxiety, jitteriness, sweating, heart palpitations, and difficulty sleeping. Therefore, it's recommended to stick to plain black or green tea, coffee, or decaffeinated options. Avoid energy drinks, as they tend to do more harm than good. Additionally, steer clear of caffeine after 4 pm to give your body enough time to process it before bedtime.

While caffeine can provide a temporary boost, it's important to remember that it is not a substitute for adequate sleep. If you find yourself regularly relying on caffeine to get through the day, it may be a sign of a sleep disorder, and you should consider consulting a doctor.

It's worth noting that caffeine sensitivity varies among individuals. Factors such as smoking status and pregnancy can affect how quickly caffeine is metabolized. Additionally, caffeine use can trigger anxiety in some people, and an overdose can be life-threatening, although this is rare.

Avoid sugar and ultra-processed foods

When you're running on little to no sleep, your body will crave an easily digestible and quick energy fix. However, this can lead to a "gnarly crash", according to registered dietitian Maya Feller. The sugar rush that follows a sugary snack or drink will be followed by a rapid decline in blood sugar levels, leaving you feeling even more tired.

Instead of reaching for the cookie jar, prioritise balanced meals and snacks. This is especially important on days when you're wiped out. Feller recommends creating meals that supply all the macronutrients from whole and minimally processed sources. For example, a serving of fish or another protein of your choice, with a generous helping of greens topped with nuts and seeds. An optimal afternoon snack could be a slice of traditional dark pumpernickel bread topped with avocado and hummus.

It's also important to avoid ultra-processed foods and beverages, which will likely provide a rush of unsustainable energy that will leave you more tired and hungry. This is a cycle that your already exhausted body does not need.

If you're craving something sweet, opt for fruit instead of a doughnut. The natural sugar in fruit takes longer to digest than table sugar and won't make your blood sugar spike and dip.

Eat balanced meals

Eating balanced meals is essential to help you feel better the day after a sleepless night. When you're sleep-deprived, your body craves quick energy, and it can be tempting to reach for sugary snacks and ultra-processed foods. However, these will only provide a short-lived energy boost, followed by an inevitable crash that will leave you feeling even more tired.

Instead, focus on eating balanced meals that supply all the essential macronutrients from whole and minimally processed sources. Include a variety of protein-rich foods, such as fish, eggs, lean meats, nuts, seeds, and dairy products like plain Greek yogurt. These foods will provide your body with the fuel it needs to sustain energy levels throughout the day.

For lunch, you could have a serving of fish or another protein of your choice, paired with a generous portion of greens topped with nuts and seeds. This combination will provide you with lean protein and a boost of phytonutrients from the greens.

Opt for complex carbohydrates, such as whole grains, which release glucose slowly into the bloodstream, providing a steady source of energy. Porridge, for example, is an excellent choice for breakfast, as it will give you a slow release of energy to keep you going until lunchtime.

Don't forget to stay hydrated. Drink plenty of water throughout the day, as dehydration can make you feel even more tired. Aim for around 11.5 cups of water for women and 15.5 cups for men, according to Harvard Health.

By prioritising balanced meals and staying hydrated, you'll be giving your body the nutrients it needs to function optimally, even when running on little sleep.

Get natural light and fresh air

Getting natural light and fresh air is one of the best ways to feel better after a night of no sleep. Exposure to natural light, especially after waking up, will provide your body with natural cues to promote alertness and wakefulness. Even on a cloudy day, natural light will help block the production of the sleep hormone melatonin.

Sunlight can increase alertness and improve your mood and cognitive performance, helping you make it through the day. Neuroscientist and wellness expert Leigh Winters notes that "nature is one of our most underutilized self-soothers, both physiological and psychologically. Connecting with nature and being in fresh air can make you feel more awake."

If you're at work, make sure your workspace is well-lit and consider taking a walk at lunchtime. Even a short walk will expose your body to both natural light and physical activity. If you can't get outside, try to sit by a window. Winters adds that "getting some natural sunlight helps maintain circadian rhythms, which will help get your sleep schedule back on track."

If you can, take a nap in the middle of the day, between 12 p.m. and 2 p.m., to avoid a negative impact on your sleep cycle. A power nap is simply 20 minutes of uninterrupted, comfortable sleep—no more, no less.

Simplify your day

After a bad night's sleep, your energy levels will be low and your cognitive abilities will be compromised. You won't be at your best, so it's important to take it easy the next day.

Change things up and lighten your workload as much as possible. If you have five or six tasks for the day, consider cutting them down to two or three. Focus on doing fewer things to a high standard, and you should find things less stressful.

Try not to make any big or significant decisions until you are well-rested. Your cognitive abilities will be impaired, and your judgement may be clouded.

If you have to drive, be extra cautious. Sleep deprivation increases the odds of crashing in a motor vehicle, as well as other accidents. If you can, avoid driving altogether and opt for public transport or a taxi instead. If you absolutely must drive, take a power nap before getting behind the wheel.

Finally, don't forget to eat. Your body needs fuel to function, and you may be too tired to remember to eat. Set an alert on your phone to remind yourself to eat balanced meals and healthy snacks throughout the day.

Frequently asked questions