Strategies For Surviving A Sleepless Night And The Following Day

Sleep is essential for our health and wellbeing, but sometimes life happens, and we find ourselves facing a day with little to no sleep. Sleep deprivation can affect our energy levels, mood, concentration, coordination, and work performance. While there is no long-term solution to functioning without sleep, there are strategies to help you get through the day. Here are some tips to help you handle a day without sleep.

Get some sunlight

Sunlight is a great natural energiser. Getting some sun is an effective way to help you get through a day without sleep.

Sunlight helps to maintain your body's circadian rhythm, which is the internal clock that regulates your sleep/wake cycle. Sunlight signals to your body that it is time to be awake, which can help ease some sleepiness. It can also help get your sleep schedule back on track, so you can easily fall asleep at night and break the disjointed sleep cycle.

Exposing yourself to sunlight can also help reduce your stress levels. If you've ever felt stressed due to a lack of sleep, stepping outside could help.

Try to get outside in the morning, as this is when you will feel the benefits of the energy boost for the longest. If you can't get outside, sitting by a window will also help increase your exposure to natural light.

Being in nature can also help to reduce your heart rate and stress levels, as well as mentally invigorating you. So, if you can, get out into a natural environment and soak up some rays.

Exercise

Get Your Heart Pumping

Start your day with some physical activity to increase your core metabolic rate, which will sustain for hours after you stop exercising. Even a simple walk or dancing around can help. If you can, try to get your heart rate up with some aerobic exercise or high-intensity interval training (HIIT). This will not only make you feel more awake but also provide numerous health benefits. Just be mindful of your energy levels and don't overdo it, especially if you're already feeling exhausted.

Time Your Workouts Right

Try to time your workouts during the times of day when you usually experience a natural energy dip. For most people, this is typically after lunchtime. By exercising during your circadian lull, you can take advantage of the energy-boosting effects of physical activity when you need it most. If you can, get some morning exercise as well, as this will give you an energy boost to start your day.

Combine Exercise with Natural Light

If possible, take your workout outdoors and soak in some sunshine. Sunlight helps maintain your circadian rhythm, which regulates your sleep/wake cycle. It signals to your body that it's time to be awake and can help get your sleep schedule back on track. Additionally, being outdoors in nature can reduce stress levels and mentally invigorate you, providing a double boost to your energy levels.

Be Mindful of Intensity

While exercise is beneficial, be mindful of your body's limits when you're sleep-deprived. Sleep deprivation increases your risk of injury, so consider opting for a brisk walk, gentle stretches, or some yoga instead of a high-intensity workout. This will still provide an energy boost while lowering the risk of injury. Save the more intense workouts for days when you're well-rested.

Prioritize Rest and Recovery

On days when you're running on no sleep, it's crucial to prioritize rest and recovery. While exercise can help boost your energy, don't overdo it. Listen to your body and take breaks as needed. If possible, take a short power nap of 10-20 minutes to recharge. This will help improve your focus and productivity without leaving you feeling groggy.

In summary, exercise can be a powerful tool to help you handle a day without sleep. It increases your heart rate, improves circulation, and releases endorphins, all of which contribute to enhanced alertness and energy levels. By incorporating physical activity into your day, especially outdoors, you can improve your overall well-being and make it through the day more productively.

Eat balanced meals

Eating balanced meals is essential, especially when you're running on little to no sleep. Here are some tips to help you eat balanced meals and stay energized throughout the day:

Choose Whole Foods and Minimally Processed Sources

Opt for whole and minimally processed foods to create meals that supply all the essential macronutrients. This means including a variety of protein sources, such as fish, lean meats, eggs, and plant-based proteins like tofu, beans, nuts, and seeds. These foods will provide you with the energy and nutrients your body needs to function optimally.

Include Plenty of Fruits and Vegetables

Fruits and vegetables are packed with essential vitamins, minerals, and phytonutrients. Aim for a colourful plate filled with leafy greens, vibrant berries, and crunchy carrots. Not only will these foods boost your overall health, but they can also provide a natural source of energy to help you get through the day.

Prioritize Healthy Fats

Include healthy fats in your meals, such as plant-based fats like avocado, olive oil, and nuts. These fats are essential for maintaining optimal brain function and can help improve your mood and cognitive performance. They also provide a more sustained source of energy compared to processed foods and simple carbohydrates.

Don't Skip Meals

Make sure to eat regular meals throughout the day. Skipping meals can lead to glucose dips, which can make you feel even more tired and irritable. Set reminders on your phone if needed to ensure you're fuelling your body adequately. Eating several light meals or snacks throughout the day can help maintain your energy levels.

Stay Hydrated

Drinking plenty of water is crucial, as dehydration can increase fatigue. Water also helps flush out toxins and keeps your body functioning optimally. Staying hydrated will also prompt you to take regular bathroom breaks, increasing your activity level and keeping you more alert throughout the day.

In summary, when you're dealing with a day without sleep, focus on eating balanced meals that include a variety of whole foods, healthy fats, and plenty of fruits and vegetables. Don't skip meals, and make sure to stay adequately hydrated. By fuelling your body with nutritious foods, you'll have a better chance of making it through the day with increased energy and improved focus.

Drink caffeine (in moderation)

Drinking caffeine in moderation can help you get through the day after 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. Research has shown that caffeine can improve physical performance and enhance cognitive ability.

It is recommended that you stick to coffee or tea as your caffeine source, rather than energy drinks, which are full of sugar and additives that can be more harmful than helpful. Up to 400 milligrams of caffeine per day (the amount in around four or five cups of coffee) is considered safe for most people. However, it's important to be mindful that caffeine sensitivity varies from person to person. For example, smokers tend to metabolize caffeine faster than non-smokers, while pregnant women metabolize it more slowly. Additionally, caffeine can trigger anxiety in some people, and a caffeine overdose, while rare, can be life-threatening.

If you choose to use caffeine to help you get through the day after a sleepless night, it's important to be mindful of the time of day. Try to avoid caffeine after 3 pm so that it doesn't disrupt your sleep the following night.

Take a power nap

If you've had a bad night's sleep, a power nap can be a great way to boost your energy and alertness. Here are some tips to help you take an effective power nap:

Timing is key

According to Dr. Sara Mednick, PhD, a psychology professor and nap researcher, the best time for a nap depends on when you woke up. For example, if you got up at 5 a.m., aim for a nap at 1 p.m., and if you got up at 9 a.m., nap at 3 p.m. You can also use Mednick's interactive Nap Wheel to find your optimal nap time.

Short and sweet

Keep your power nap short to avoid feeling groggy afterwards. The ideal length is around 20 minutes, but even a two- to five-minute "nano-nap" can help combat drowsiness. If you nap for longer than 30 minutes, you may experience sleep inertia, or a period of grogginess and reduced performance caused by waking up during deep sleep.

Create the right environment

Find a quiet, dark, and comfortable place to nap. Block out any light with curtains, an eye mask, or sunglasses. Make sure the temperature is cool but not too cold—around 65° F or 18° C is ideal. If it's too cold, have a blanket or jacket handy, and if it's too warm, consider using a fan. Use earplugs or listen to soothing music or white noise to block out any disruptive sounds.

Caffeine boost

If you want to enhance the effects of your power nap, try a "caffeine nap" or "nappuccino". Drink a cup of coffee, and then take your 20-minute nap. The caffeine will kick in when you wake up, leaving you feeling extra refreshed and alert. However, avoid caffeine naps in the late afternoon, as they may disrupt your nighttime sleep.

Set an alarm

Use an alarm to ensure you don't nap for too long. Knowing that you won't oversleep can also help you relax and fall asleep more easily. If you tend to hit the snooze button, put the alarm out of arm's reach so you have to get up to turn it off.

Wind down

If you're having trouble falling asleep, try relaxation techniques such as meditation, breathing exercises, or visualisation. You can also try the "4-7-8 exercise": close your eyes and exhale completely, then inhale slowly to a count of four, hold your breath for a count of seven, and exhale to a count of eight, making a whooshing sound through your mouth. Repeat this cycle three or four times.

Post-nap routine

When your alarm goes off, resist the temptation to snooze! Get up and stretch, or try some light physical activity like jumping jacks or jogging in place. Expose yourself to bright light, such as sunlight, to help you feel more awake.

Frequently asked questions