Productivity Without Sleep: Strategies For A Successful Day

Sleep is important for the human body, but sometimes, due to stress, anxiety, or other worries, we don't get enough of it. Lack of sleep can make us cranky and unproductive, which is bad for our work ethic and mental health. So, what can we do to have a productive day when we haven't gotten enough sleep?

Firstly, it's important to eat a nutritious breakfast as soon as possible. Avoid sugary foods, as these will cause an energy crash later. Instead, opt for whole grains, protein, and a little fruit. Drinking a small amount of caffeine can also help boost alertness, but be mindful of the amount and timing, as too much caffeine can affect your sleep the next night.

Exposing yourself to natural sunlight in the morning can help boost alertness and reset your body's circadian rhythm. If you can, try to get outside and soak up some sun. Getting your toughest tasks out of the way first is also a good strategy, as your energy levels will likely flag throughout the day.

Reducing distractions is key when trying to be productive on little sleep. The average person checks their phone around 150 times a day, and when sleep-deprived, you may check it even more frequently. Silencing notifications and keeping your phone away can help you stay focused.

Staying hydrated is important, as it will give you more energy. If possible, take a short walk outside to boost creativity and focus. If you can squeeze in a quick nap, that can also help improve your afternoon productivity.

Eat a nutritious breakfast as soon as possible

Eating a nutritious breakfast as soon as possible is key to having a productive day when you haven't slept.

Firstly, it's important to eat within an hour of waking up. Research suggests that this will boost your mood and cognitive performance for the early part of your day.

It's also important to eat the right foods. While you may crave simple carbs and sugar, these are a bad bet when you're sleep-deprived. You'll get a quick energy spike, but it won't last long and you'll experience a crash later on. Instead, opt for whole grains, protein and a little fruit.

If you're looking for specific meal ideas, try a turkey sandwich with sausage and eggs, or some toast.

It's also worth noting that a caffeinated drink with your breakfast is not a bad idea. You will likely feel groggy for the first 20-30 minutes after waking, so a small coffee or espresso can help clear the fog. Just be mindful not to overdo it—one small cup or mini espresso will do.

Get natural sunlight

Getting natural sunlight is one of the best ways to boost alertness, increase body temperature, and reset your circadian rhythm. As soon as your alarm goes off, open the curtains and soak up some sun. If possible, eat your breakfast outside or walk to work to make the most of the natural light.

If you can't get outside, try using your smartphone or iPad. The bright blue light from these devices can also reset your circadian rhythm as it mimics the brightness of the sun. This causes the brain to stop producing melatonin, a hormone that signals to your body that it's "time to sleep".

Getting sunlight in the morning is especially important, according to Sean Drummond, a psychiatrist at the Laboratory of Sleep and Behavioral Neuroscience at the University of California, San Diego. He states that "it'll boost alertness, it'll up your body temperature, it'll reset your circadian rhythms."

If you're feeling groogy in the afternoon, go back outside for another natural energy boost. If you can't go outside, try taking a 20-minute walk inside or doing some light stretching.

Do the most important tasks first

When you're sleep-deprived, you're likely to have more energy and alertness within the first few hours of waking up. Your energy levels will probably fluctuate throughout the day, so it's best to start with the most critical tasks and leave the easier ones for later.

• Prioritize your tasks: Make a list of your tasks for the day and identify the three most important ones that you must complete to feel productive. These could be tasks that require a lot of willpower or creative thinking. Focus on completing these first, and remember that anything extra you accomplish is a bonus.
• Manage your time wisely: Recognize that your energy levels will be highest in the morning and start working on your critical tasks within the first hour of waking up. This window of high energy typically lasts about two hours, so use this time efficiently.
• Break down complex tasks: If you have a big project or a complex task, break it down into smaller, more manageable steps. Tackle each smaller task one at a time, taking short breaks in between if needed.
• Minimize distractions: Sleep deprivation can lead to reduced impulse control, making you more likely to check your phone, email, or social media frequently. To stay focused, reduce or eliminate distractions. Silence notifications, put your phone on "do not disturb", and close any tabs or applications that are not necessary for the task at hand.
• Take a short break if needed: If you feel your energy levels dipping, consider taking a short break to recharge. A brief walk, some stretching, or a power nap of 10-20 minutes can help boost your energy and focus. However, be mindful that napping too long or too late in the day can disrupt your sleep schedule.

Remember, the most important thing is to listen to your body and work with your energy levels. It's okay if you're not as productive as you usually are—do a reasonable amount of work and don't push yourself too hard.

Stay hydrated

Staying hydrated is one of the best ways to stay productive when you have had a bad night's sleep. Drinking water is a natural way to boost your energy levels and improve your productivity.

When you are dehydrated, your body and brain cannot function properly, leading to fatigue and decreased cognitive performance. Dehydration can also negatively impact your mood and concentration levels, making it even harder to get through the day productively.

Drinking water, especially ice-cold water, throughout the day will help you stay alert and energized. Aim to drink a glass of water first thing in the morning to kickstart your hydration and continue sipping water throughout the day. You can also add a pinch of Celtic sea salt to your water bottle, as this will provide you with minerals and further enhance hydration.

If you find plain water boring, you can try infusing it with fruits or herbs to add some flavour. Alternatively, you can opt for other hydrating beverages like herbal tea or coconut water.

In addition to drinking water, you can also increase your hydration by eating water-rich foods. Fruits and vegetables with high water content, such as cucumbers, watermelon, strawberries, and oranges, can contribute to your daily fluid intake.

Remember that staying hydrated is just one part of maintaining productivity when sleep-deprived. Combining proper hydration with other strategies, such as getting natural sunlight, reducing distractions, and prioritising important tasks, will help you have a more productive day, even when running on little sleep.

Take a nap

Taking a nap can be a great way to boost your productivity, especially if you didn't get a good night's sleep. Napping has been shown to improve alertness, enhance performance, and reduce errors and accidents. It can also be a great stress buffer, boosting your immune system and improving your mood.

Timing is Everything

The best time for a nap is in the early afternoon, around 2 or 3 o'clock. This is when you're likely to experience an energy dip and is the ideal time to reboot your system. It's best to avoid napping after 4 pm, as it might disrupt your normal sleep schedule.

Set an Alarm

Limit your nap to 15-30 minutes to avoid falling into a deep sleep, which can leave you feeling groggy and disoriented. A short nap of 20-30 minutes is often enough to provide a boost of energy and improve your focus and alertness.

Minimize Distractions

Find a quiet place to nap and turn off your electronic devices. Consider using earplugs and napping in a dimly lit or dark room to minimize distractions and help you fall asleep faster.

Limit Caffeine

Avoid consuming too much caffeine before your nap, as it may interfere with your sleep. However, drinking a small cup of coffee or espresso right before your nap can be beneficial, as caffeine takes about 30 minutes to kick in and can give you an extra boost when you wake up.

Be Comfortable

Find a comfortable position and a quiet, comfortable place to nap. If possible, lie down on a sofa or a bed, rather than resting your head on a desk or an office chair. Make sure the room temperature is comfortable, and use a cushion or a blanket if needed.

Clear Your Mind

Try to relax and clear your mind before napping. Take a few deep breaths, and let go of any worries or concerns. Remind yourself that this is your time to rest and recharge, and you can deal with any problems after your nap.

Reboot Gently

If you wake up feeling sluggish, give yourself a few minutes to gently transition back to a waking state. Splash your face with cold water, rub your arms and thighs, or do some light stretching to help you feel more energized and refreshed.

Remember, napping can be a powerful tool to enhance your productivity, but it's not a substitute for a good night's sleep. Strive for healthy sleep habits and use napping as a way to make up for occasional sleep deprivation.

Frequently asked questions