Make The Most Of Your Sleepless Day

We've all been there: tossing and turning all night, only to have to face the world feeling like a zombie the next day. But fear not, there are ways to get through the day on no sleep. Here are some tips to help you survive when you're running on empty.

Drink caffeine in moderation

Caffeine can be a great way to boost your energy levels and enhance your cognitive abilities when you've had a bad night's sleep. However, it's important to consume it in moderation to avoid negative side effects.

Firstly, it's crucial to be mindful of your caffeine sensitivity. For those who are sensitive to caffeine, excessive consumption can lead to decreased appetite, jitters, and difficulty sleeping. This is because caffeine increases the levels of certain hormones in the brain, which can have a more pronounced effect when you're already sleep-deprived. Additionally, caffeine can trigger anxiety in some individuals, and in rare cases, it can even lead to a life-threatening overdose, especially when consumed in the form of pills or energy drinks.

It's recommended to limit your caffeine intake to no more than 400 milligrams per day, which is equivalent to about four to five cups of coffee. Keep in mind that caffeine is also present in other foods and beverages like chocolate, tea, and even decaffeinated drinks, so your total caffeine intake might be higher than you think. If you're a smoker, be aware that you can metabolize caffeine faster than non-smokers, while pregnant women tend to metabolize it more slowly.

When choosing your caffeine source, opt for coffee, tea, or plain black or green tea. Avoid sugar-laden energy drinks as they tend to do more harm than good due to their additives.

The timing of your caffeine consumption is also important. The attention-boosting and alertness effects of caffeine can take up to 30 minutes to kick in, so plan your intake accordingly. Additionally, it's best to avoid consuming caffeine after 3 or 4 pm to ensure that it doesn't interfere with your sleep later in the day.

If you're a coffee lover but want to reduce your caffeine intake, consider switching to decaffeinated coffee or exploring tea alternatives.

Avoid sugar and carbs

When you're tired, your body craves an easily digestible and quick energy boost. Sugar and carbs can provide this, but the spike in blood sugar and insulin is followed by a crash that will make you feel even more tired and hungry.

To avoid this, it's best to skip the ultra-processed foods and simple, empty carbs, such as soft drinks, sweets, crisps, and white pasta, and opt for complex carbs and whole foods instead. Complex carbs are found in whole grains, legumes, whole fruits, and leafy greens. These foods are rich in fibre, which slows down the absorption of glucose into the bloodstream, providing a more sustained release of energy and keeping you full for longer.

For example, a good lunch option could be fish or another source of protein, with a generous serving of green vegetables topped with nuts and seeds. An optimal afternoon snack could be a slice of traditional dark pumpernickel bread topped with avocado and hummus.

While it may be tempting to reach for the sugary snacks, these will only provide a short burst of energy that is not worth the inevitable crash that follows.

Get sunlight and exercise

Sunlight and exercise are two of the most effective ways to boost your energy levels and improve your mood when you've had a bad night's sleep.

Sunlight

Sunlight is a natural cue for your body to promote alertness and wakefulness. Even on a cloudy day, getting outside and exposing yourself to natural light will help you feel more awake. Sun exposure increases alertness and improves your mood and cognitive performance. Circadian rhythms, or our 24-hour internal clock, use sunlight exposure to signal to the brain that it's time to be awake.

Exercise

Exercise is another great way to boost your energy levels and improve alertness. It doesn't have to be a strenuous workout—even a walk or some dancing will do the trick. Exercise increases your core metabolic rate and will sustain your energy for hours after you stop. Getting your body moving stimulates alertness in the brain, and the fresh air and change of scenery can be invigorating.

If you can, combine these two strategies by exercising outdoors. This could be a walk, a run, or any other form of physical activity that you enjoy. If you're feeling exhausted, keep the intensity light or moderate to avoid the risk of injury.

• Get outside within the first hour of waking up to take advantage of the alerting effects of natural light.
• If possible, combine your morning sunlight with some light exercise, such as a walk or a jog.
• If you can't get outside in the morning, make sure to get some natural light exposure at another time during the day, such as during your lunch break.
• If you're feeling exhausted, opt for light to moderate exercise rather than a vigorous workout to avoid the risk of injury.
• If you're short on time, even a few minutes of sunlight and fresh air can make a difference in how you feel.

By incorporating sunlight and exercise into your day, you'll be able to boost your energy levels and improve your alertness, even when you're running on no sleep.

Simplify your day

After a bad night's sleep, your energy levels will be compromised and you won't be at your best. So, 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. By doing fewer things, you should be able to focus on doing them to a high standard and you should hopefully find things less stressful.

Another important piece of advice is to avoid making any big or significant decisions until you are well-rested.

Take Breaks

It might help you to stay focused if you take more breaks than normal throughout the day. Of course, you won't always be able to take a nap, but if you have the time and the ability and decide to take one, make sure that nap is brief. Limit your nap to 20-30 minutes. Napping longer than that can actually make you drowsier than you already are.

Take your nap in the middle of the day, between 12-2 pm, to avoid a negative impact on your sleep cycle.

Stay hydrated

Staying hydrated is crucial for maintaining good sleep quality. Drinking water before bed can improve your sleep by eliminating the disruptive effects of dehydration. When you are well-hydrated, your body can function optimally during sleep, allowing it to restore chemical balances and promote a restful night's sleep.

The human body is made up of more than 50% water, so it is no surprise that water plays an important role in many bodily functions, including sleep. During sleep, the brain releases a hormone called vasopressin, which helps the body retain water. However, dehydration can still occur during sleep, and this can lead to discomfort, muscle spasms, and an increased risk of waking up during the night.

To prevent dehydration, it is recommended to drink plenty of water throughout the day and to limit caffeine and alcohol intake, as these are diuretics and can cause an increased need to urinate. It is also important to be mindful of factors that may increase the risk of dehydration, such as nighttime sweating.

Drinking enough water before bed is especially important for individuals with conditions like sleep apnea or those who experience dry mouth during the night. It can also help prevent leg cramps and headaches that may disrupt sleep.

By staying hydrated, you can create an environment conducive to better sleep and wake up feeling more refreshed in the morning.

Frequently asked questions