Surviving Work On Little Sleep: Strategies For A Productive Day

Surviving a day at work with little sleep is challenging, but there are strategies to help you get through it. Firstly, resist the snooze button and get up as soon as your alarm goes off. Drink plenty of water throughout the day to stay hydrated, as dehydration will only increase your fatigue. Eat a light, protein-rich breakfast with some fruit, and avoid sugary foods and simple carbs, which will cause an energy crash later. A small amount of caffeine is fine, but don't overload on it. If possible, get some natural light and fresh air in the morning, as this will help boost your alertness and improve your mood. Prioritize your tasks, tackling the most difficult ones first when your energy levels are highest. Take a short power nap in the afternoon if you can, and if not, splash some cold water on your face for a quick energy boost. Finally, commit to an early bedtime to reset for the next day.

Eat a light, protein-rich breakfast

Eating a light, protein-rich breakfast is key to surviving a day at work with little sleep. When you're sleep-deprived, you're likely to crave sugary foods and simple carbs, but these will only give you a short-lived energy boost, followed by a crash. Instead, opt for a breakfast of whole grains and protein, with a little fresh fruit. For example, try a piece of whole-wheat toast with avocado and an apple or orange, or some yogurt.

If you're feeling disciplined, you could prepare a nutritious breakfast the night before, so it's ready to eat when you wake up. This will save you time and energy in the morning. If you're not a morning person, you could even eat breakfast on the go.

If you usually enjoy a cup of coffee or tea with your breakfast, that's fine, but try to avoid overloading on caffeine. A small cup will give you a boost without leaving you feeling jittery later on.

It's also important to stay hydrated, so make sure you drink a glass of water with your breakfast. This will help to combat the effects of dehydration, which can make you feel even more tired.

Get outside and exercise

Exercise might be the last thing on your mind when you're running on little sleep, but it can be an effective way to boost your alertness and energy levels. If you can, try to get outside and move your body. Even a short walk can make a difference.

Morning walk or jog

Getting outside within the first hour or so of waking up can help boost your alertness and reset your circadian rhythms. If you can, try to get in a walk or a jog first thing in the morning. The natural light will help to boost your alertness, and the exercise will get your blood pumping, which can make you feel more awake.

Brisk walk at lunchtime

If you can't get outside in the morning, try to take a walk at lunchtime. This can help to give you an energy boost to get through the rest of the day. If you can't get outside, even a quick walk around the office can help to wake you up.

A more intense workout

If you're up for it, a more intense workout like a spin class or a gentle swim might be just what you need to re-energise. This can be especially helpful if you have nervous energy that's keeping you awake.

The benefits of sunlight

Exposing yourself to sunlight has the added benefit of boosting your serotonin levels and your vitamin D intake. This will improve your mood and help you sleep better the following night.

When to avoid exercise

While exercise can be a great way to boost your energy levels, be mindful of overdoing it when you're sleep-deprived. Your physical and mental abilities are already decreased due to lack of sleep, so avoid any dangerous or strenuous activities.

Also, be mindful of the temperature outside. If it's hot and humid, you might want to skip the walk and find other ways to get some natural light.

Prioritise your tasks

Prioritising your tasks is essential when you're trying to survive a workday on little sleep. Here are some tips to help you get through the day:

Identify the most important tasks:

Focus on the most critical and challenging tasks first. Typically, you'll have the most energy in the morning, and it's crucial to take advantage of that early-morning alertness. Prioritise tasks that require deep focus and attention to detail. Save the routine and less demanding tasks for later in the day when your energy levels start to dip.

Make a to-do list:

Write down the three most important things that must get done that day. Having a visual reminder will help you stay focused and organised. Stick a yellow sticky note on your computer monitor or desk—somewhere you can easily refer to it throughout the day. This will help you stay on track and ensure you're directing your energy towards the most crucial tasks.

Be flexible with your schedule:

If possible, adjust your schedule to accommodate your energy levels. For example, if you know your energy tends to dip in the afternoon, try to schedule less demanding tasks or take a short break during that time. If you have some flexibility, consider taking a nap before work or during your lunch break to boost your energy levels.

Delegate tasks if possible:

If you work with a team, don't hesitate to ask for help. Delegate tasks that can be handled by others, especially if they are less complex or time-sensitive. This will help lighten your workload and ensure you're not taking on more than you can handle while sleep-deprived.

Break down complex tasks:

When you're sleep-deprived, even usually manageable tasks can feel overwhelming. To make them more approachable, break them down into smaller, more manageable steps. This will help you stay motivated and make progress, even if you're feeling foggy and tired.

Be realistic about your capabilities:

Recognise that your productivity and focus may be lower than usual. Don't overload yourself with an unrealistic number of tasks. Instead, be selective and focus on what truly needs to get done. It's okay to let some things slide, especially if they are non-essential or can be postponed until you're feeling more rested.

Remember, the key to prioritising your tasks when you're sleep-deprived is to be kind to yourself, listen to your body, and adjust your expectations. By being flexible, focused, and organised, you can make it through the workday, even with little sleep.

Nap strategically

Napping strategically is a great way to boost your energy levels and improve your mental and physical performance when you're feeling sleep-deprived. Here are some tips to help you nap effectively:

• Nap duration: Aim for a power nap of 15 to 45 minutes. A short nap of 20-30 minutes can have restorative powers that last for hours. Napping for longer than 30 minutes can leave you feeling groggy and disoriented, and it may also disrupt your nighttime sleep pattern.
• Timing is key: The ideal time for a power nap is between 1:00 pm and 4:00 pm. This is the time of day when you're likely to experience an afternoon slump, and a quick nap can help fight off the tiredness.
• Combine with caffeine: Caffeine takes about 20-30 minutes to take effect, so you can drink a cup of coffee and then take a quick nap to maximize the benefits of both. Just be mindful of your total caffeine intake for the day.
• Create the right environment: Find a quiet, dark, and comfortable place to nap, whether it's your office, car, or home. Use earplugs or a white noise app to block out any distracting noises. Set an alarm to ensure you don't oversleep.
• Prioritize napping: If you're feeling extremely exhausted, prioritize napping over other tasks. Your productivity and well-being will benefit from a quick nap.

Stay hydrated

Staying hydrated is key to getting through a work day on little sleep. Dehydration can increase fatigue, so drinking plenty of water will help you stay alert. The trips to the bathroom will also increase your activity level, which can keep you from feeling sleepy. Try to drink at least one glass of water every hour while you're at work.

It's important to note that caffeine can be helpful in small doses, but too much can leave you feeling jittery and impact your sleep the next night. If you're going to drink coffee, tea, or another caffeinated beverage, be mindful of the amount of caffeine you're consuming. Experts recommend no more than 400 milligrams of caffeine per day.

In addition to water, you can also drink green tea to stay hydrated. However, it's best to avoid sugary sports drinks, which may contribute to sleepiness.

Frequently asked questions