Functioning On Fumes: Strategies For Daytime Performance Without Sleep

Sleep is essential for human functioning, but sometimes life gets in the way. Whether it's a night of insomnia, a late night with friends, or an early morning with the kids, there are times when we have to get through the day on little to no sleep. While it's not ideal, there are ways to function and make it through the day. Here are some tips to help you get through a day with no sleep.

Get sunlight

Sunlight is a powerful tool to help you function during the day when you've had no sleep. Getting out in natural light for at least 10 minutes in the morning can reset your circadian rhythm or body clock, helping you feel more alert and suppressing the sleep hormone melatonin. If it's overcast or you're sitting by a window, make that 15 to 20 minutes. Morning sunlight is especially important as it boosts alertness, increases body temperature, and resets your circadian rhythm.

If you can, try to get out in natural light during the day, too. This can improve your mood and make evening light less disruptive to your sleep and circadian rhythm. For shift workers, 2023 research suggests that morning sunlight can help adjust to the day-night cycle after working a block of late or night shifts. If it's not possible to get outside, sitting by a window or stepping outside for a few minutes can still help.

Exercising outdoors in the morning is a great way to combine the benefits of sunlight and physical activity. The evidence is mixed, but there are theoretical reasons to suggest that exercising outdoors is ideal, especially if you can get some sun. The combination of physical activity and sunlight exposure signals to your brain that it's time to be awake, improving your mood and cognitive performance.

If you can't get outside, sitting by a window or using a light therapy lamp can also help. If it's dark when you wake up, try sitting in front of a 10,000 lux light therapy lamp for 30 minutes, positioned 16 to 24 inches from your face.

While blue-wavelength light from phones and computers can mimic natural light, actually being in nature and getting some sun can reduce your heart rate and stress levels, providing a mental boost.

So, if you're functioning on no sleep, make sure to get your daily dose of sunlight to help you get through the day.

Exercise

Listen to Your Body

It's important to listen to your body and not push yourself too hard. If you're feeling extremely tired, consider a lighter workout or even just taking a rest day. Prioritising sleep is crucial for your overall health and can be more beneficial than forcing yourself to work out.

Timing is Key

The time of day you exercise can impact your sleep and energy levels. Morning workouts can improve alertness and mood, boost metabolism, and lead to deeper, more restorative sleep. On the other hand, late afternoon workouts can optimise body temperature and muscle function, potentially improving performance and reducing injury risk. Evening workouts can be a great way to de-stress, but high-intensity activities might raise your body temperature and adrenaline levels, making it harder to fall asleep.

Types of Exercise

When you're feeling sleep-deprived, it's best to opt for low-impact exercises such as yoga, tai chi, or pilates, which combine physical movement with breath control and meditation to foster relaxation and stress relief. Walking is another excellent option, especially in natural environments like parks or beaches. Moderate aerobic exercises, such as cycling, swimming, or jogging, are also a good choice, preferably in the morning or afternoon to promote better sleep at night.

Benefits of Exercise

Drink caffeine in moderation

Caffeine can be a great way to boost your energy levels when you've had no sleep. However, it's important to consume it in moderation to avoid negative side effects and disrupting your sleep even further. Here are some tips to help you drink caffeine in moderation when you haven't had any sleep:

Limit Your Caffeine Intake

While caffeine can give you a much-needed energy boost, it's important to consume it in moderation. The Food and Drug Administration (FDA) recommends limiting your caffeine intake to 400 milligrams per day, which is around four 8-ounce cups of brewed coffee. However, it's important to note that sensitivity to caffeine varies from person to person, and factors such as smoking or pregnancy can affect how your body metabolises caffeine.

Time Your Caffeine Intake Strategically

The timing of your caffeine intake is crucial. Enjoy your coffee or tea in the morning and early afternoon, but avoid consuming caffeine close to bedtime. Try to cut yourself off from caffeine about 12 hours before you plan to go to sleep. This will help you avoid disrupting your sleep even further and setting yourself up for another sleepless night.

Combine Caffeine with a Nap

If you're feeling extremely tired and need an extra boost, try combining caffeine with a short nap. Drink a cup of coffee, then take a quick 20-minute power nap. When you wake up, the caffeine will be kicking in, and you'll feel more energised and alert. However, use this strategy sparingly, as drinking coffee too late in the day can disrupt your sleep.

Be Mindful of Caffeine's Side Effects

While caffeine can give you a boost, it's important to be mindful of its side effects. Consuming too much caffeine can lead to jitters, difficulty sleeping, and a decreased appetite. It can also trigger anxiety in some people, and in rare cases, caffeine overdose can be life-threatening. If you're sensitive to caffeine, stick to moderate amounts and be cautious of how it affects your body.

Choose Coffee or Tea over Energy Drinks

When it comes to caffeine, opt for coffee or tea instead of sugar-loaded energy drinks. The additives in energy drinks are often more harmful than helpful. Coffee or tea will give you the caffeine boost you need without the negative side effects of energy drinks.

By following these tips and drinking caffeine in moderation, you can help improve your energy levels and alertness when you haven't had any sleep. However, remember that caffeine is not a substitute for adequate sleep, and it's important to prioritise catching up on sleep as soon as possible.

Eat healthy meals

After a sleepless night, your hunger hormones get thrown out of whack, so you'll be hungrier and probably craving sugary snacks and junk food. However, it is important to resist the urge to reach for sugar or energy drinks to wake yourself up.

• Eat a healthy breakfast within an hour of waking up. Research suggests that eating within an hour of waking will boost your mood and cognitive performance for the early part of your day. Opt for whole grains, protein, and maybe a little fruit. Avoid simple carbs and sugar as they will make you more sleepy later.
• Stay hydrated. Drink lots of water throughout the day as dehydration can add to fatigue.
• Avoid large meals, especially in the afternoon, as they can make you feel more tired. Instead, eat your meals at your usual mealtimes to keep your circadian rhythm in check.
• Eat complex carbohydrates like brown rice and lentils, fruits, veggies, healthy fats, and protein, which can provide a steady source of energy throughout the day.
• Nuts and seeds are a great option for sustained energy when you hit an afternoon lull. They are packed with healthy fats, protein, and fiber to help you feel satisfied and full for longer.
• Eggs are a great food to help keep you energized on sleepy days. The protein in eggs helps stabilize blood sugar, which means it won't spike and crash, leaving you tired and "hangry."
• Include iron-rich foods like spinach, kale, red meat, and clams in your meals and snacks. Not getting enough iron can lead to general fatigue and even anemia in the long term.

Take a nap

Taking a nap during the day can be a great way to boost your energy and make it through the day when you haven't had enough sleep. However, there are some important things to keep in mind to ensure your nap is beneficial and doesn't interfere with your nighttime sleep.

Firstly, timing is crucial. The best time to nap is during the early afternoon, usually between 1 pm and 3 pm. This is when most people experience a natural dip in energy and alertness, often known as the "post-lunch dip" or "afternoon slump". Napping during this time can boost energy levels, increase alertness, improve mood, enhance memory and cognitive ability, and improve physical ability. It is recommended to avoid napping after 3 pm, as this may disrupt your nighttime sleep.

Secondly, aim for a short nap of around 20-30 minutes. Shorter naps allow the body to get some light sleep without entering deep sleep. Waking up during deep sleep can leave you feeling even groggier than before your nap. However, in some cases, a 90-minute nap can also be beneficial, as it allows the body to cycle through the stages of sleep without disrupting deep sleep.

To ensure a high-quality nap, find a quiet and comfortable spot, blocking out any distractions like noise and light. If you are planning to nap regularly, it is important to assess whether you are getting enough sleep at night. Track your sleep and, if necessary, work on improving your nighttime sleep habits or consult a doctor.

Frequently asked questions