Strategies To Conquer The Day After Poor Sleep

A good night's sleep is essential for our physical and mental well-being. However, we all have the occasional night of poor sleep, and it can be challenging to get through the next day. Here are some tips to help you prepare for the day ahead when you've had a bad night's rest.

- Stay hydrated: Drink a large glass of lukewarm water in the morning and continue drinking water throughout the day. According to Harvard Health, the average daily water intake for men is about 15.5 cups, and for women, it's about 11.5 cups. Proper hydration aids digestion, normalises blood pressure, and improves brain fog.

- Limit caffeine: While a cup or two of tea or coffee in the morning can help increase alertness, be careful not to overdo it. More than two cups of coffee may lead to anxiety or jitteriness and will likely affect your sleep the next night.

- Get some natural light and fresh air: Exposure to natural light and physical activity will promote alertness and wakefulness. Even on a cloudy day, going outside for a walk or ensuring your workspace is well-lit can help improve your energy levels.

- Simplify your day: After a bad night's sleep, your energy levels will be low. Take it easy, lighten your workload, and focus on a smaller number of tasks.

- Avoid sugar and large meals: When you're sleep-deprived, you may crave sugary snacks or high-calorie foods. However, the energy boost from these will be short-lived and followed by a crash. Stick to a balanced, protein-rich diet.

- Take a short nap: A brief nap of 20-30 minutes in the middle of the day can help, but be careful not to nap too long, as it may make you even more drowsy.

- Stick to your regular sleep schedule: It's generally best to stick to your usual sleep schedule, even if you're tired. Going to bed too early or sleeping in can disrupt your normal sleep pattern.

Stay hydrated

Staying hydrated is one of the best ways to prepare for the day after a poor night's sleep. When your body is dehydrated, you will feel even more tired, so it's important to drink plenty of water throughout the day. Start your day with a large glass of lukewarm water and continue drinking water at regular intervals. The recommended daily water intake for men is about 15.5 cups, and for women, it's about 11.5 cups. However, if you exercise and sweat more, you will need to increase your water intake.

Drinking enough water has numerous benefits. It aids digestion, helps normalize blood pressure, and improves brain function. Proper hydration is crucial for your overall health, so make sure you stay hydrated throughout the day to help you feel more energized and alert, even after a bad night's sleep.

While it's important to stay hydrated, be mindful of your caffeine and alcohol intake. Caffeine and alcohol are diuretics, which can contribute to dehydration. Limit your consumption of coffee, tea, and alcoholic beverages, especially later in the day, as they can disrupt your sleep. Instead, opt for decaffeinated drinks or herbal teas, which can be soothing and help improve your sleep quality.

Limit caffeine

Limiting Caffeine

Caffeine is a stimulant that can keep us alert and affect our sleep. If you've had a poor night's sleep, limiting your caffeine intake can help you avoid a further sleepless night.

Caffeine can cause sleep problems by reducing our total sleep time and negatively impacting our sleep efficiency. A 2023 research review found that consuming caffeine late in the day reduced sleep time by 45 minutes and overall sleep efficiency by 7%. Caffeine may also have a negative effect on REM sleep.

How to limit caffeine

• Avoid caffeinated drinks such as coffee, tea, and soda after 2 pm or in the late afternoon/evening.
• If you crave a cup of coffee in the late afternoon or evening, opt for decaffeinated coffee.
• Avoid caffeine supplements within 13 hours of bedtime.
• If you are struggling with long-term sleep problems and symptoms of sleep deprivation, try to curb your caffeine intake as much as possible.
• Be mindful that too much caffeine during the day will likely affect your sleep, so try to limit your intake.

Alternatives to caffeine

• Herbal tea: Preliminary studies suggest that certain herbal teas can reduce fatigue and improve sleep quality.
• Natural sleep aids: Melatonin supplements can help induce sleepiness and aid in falling asleep sooner. However, it is not designed as a long-term solution, and you should consult a healthcare professional before taking any supplements.

Avoid sugar

A diet high in added sugars can have a negative impact on your health and life quality. It can increase your risk of heart disease, diabetes, cancer, obesity, high blood pressure, insulin resistance, inflammation, and depression.

Consuming high amounts of added sugar can also lead to poor sleep quality, especially when coupled with caffeine consumption. A study on university students found that participants with higher added sugar intake were more likely to have poor sleep quality.

• Reduce your added sugar intake: Focus on whole, unprocessed foods, and limit your consumption of sugary treats, desserts, sweets, junk food, and sugar-sweetened beverages.
• Read food labels: Be mindful of hidden sugars in processed foods. Check nutrition labels and ingredient lists to identify added sugars.
• Increase your fibre intake: Fibre helps regulate blood sugar and can reduce sugar cravings. Include plenty of fibre-rich foods in your diet, such as whole grains, legumes, fruits, and vegetables.
• Manage your caffeine intake: Caffeine can disrupt your sleep, especially when combined with sugar. Limit your caffeine intake, especially in the afternoon and evening.
• Choose healthier alternatives: Opt for healthier snacks and beverages. Instead of sugary treats, try fruit, unsweetened tea, or water infused with fruits or herbs.
• Practice mindful eating: Pay attention to your hunger and fullness cues. When you're craving sugar, ask yourself if you're truly hungry or if something else is triggering the craving. Find healthy ways to cope with stress or difficult emotions instead of turning to sugary foods.
• Plan your meals and snacks: Prepare nutritious meals and have healthy snacks on hand to avoid reaching for sugary options when hungry.
• Get creative in the kitchen: Experiment with natural sweeteners like dates, stevia, or monk fruit extract when baking or cooking. These can provide sweetness without the negative effects of added sugars.

Remember, it's okay to treat yourself occasionally, but making small changes to reduce your added sugar intake can have a positive impact on your sleep and overall health.

Simplify your day

After a poor night's sleep, your energy levels will be low, so it's important to take it easy the next day. Here are some tips to simplify your day and help you get through it:

• Change your plans: If you had a packed schedule, consider scaling it down. If you had five or six tasks for the day, cut them down to two or three. This will help you focus on doing fewer things well, and you may find things less stressful.
• Avoid big decisions: It's best not to make any big or significant decisions until you are well-rested.
• Get some natural light: Go outside for a walk, even a short one. Exposing yourself to natural light and physical activity will help promote alertness and wakefulness. Even on a cloudy day, you'll still get the benefits of natural light. If you're at work, make sure your workspace is well-lit, and consider taking a walk at lunchtime.
• Keep active, but not too vigorous: Movement and physical activity stimulate alertness, so it's important to keep active, even if you're feeling exhausted. However, avoid vigorous exercise when you're exhausted, as you're more likely to injure yourself. Keep your activity light or moderate.
• Take breaks: Taking more breaks than usual can help you stay focused throughout the day.
• Nap, but not for too long: If you decide to take a nap, make sure it's brief—limit it to 20-30 minutes. Napping longer than that can make you feel even more drowsy. The best time for a nap is between 12 pm and 2 pm, to avoid a negative impact on your sleep cycle. However, if you suffer from insomnia, it's best to avoid napping during the day.

Get natural light and exercise

Getting natural light and exercise is a great way to prepare for the day ahead after a poor night's sleep. Here are some tips to help you get through the day:

Get Natural Light

Natural light exposure is an effective way to promote alertness and wakefulness. Aim to get at least 30 minutes of natural light exposure daily, preferably early in the morning. Sunlight has a strong stimulating effect on the body, helping to block the production of melatonin, the sleep hormone. Even on a cloudy day, you'll still get the benefits of natural light. If you work indoors, ensure your workspace is well-lit, and consider taking a walk during your lunch break to soak up some rays.

Get Exercise

Daily exercise provides numerous health benefits and can help improve your sleep. Aim for at least 20 minutes of exercise each day. While intense exercise close to bedtime is not recommended as it may hinder your ability to settle down, low- to moderate-intensity activities are a good option. Walking, yoga, tai chi, and qigong are excellent choices as they stimulate alertness without being too stimulating. Swimming is another great option, especially if you're looking for a full-body workout that's easy on the joints. If you're feeling exhausted, keep your activity light or moderate to avoid injury.

Frequently asked questions