Ashwin Lewis
Surviving a workday on no sleep is challenging, but with a few strategies, it's possible to get through the day. First, resist the snooze button and get up as soon as your alarm goes off. Eat a light, protein-rich breakfast and avoid sugary foods and simple carbs, which will cause an energy crash later. Drink caffeine in moderation and stay hydrated by drinking plenty of water throughout the day. Get some natural sunlight and fresh air if possible, as this will boost your alertness and improve your mood.
At work, warn your colleagues that you didn't sleep well, and try to tackle the most challenging tasks first while you still have some energy. Avoid high-stakes projects and decisions if possible, as your judgement may be impaired. Eat a light lunch and consider taking a power nap of 15-20 minutes to boost your energy levels. Finally, finish the day with some mindless tasks and, if you can, take another short nap before you head home.
| Characteristics | Values |
|---|---|
| Wake-up time | 7:00 a.m. |
| Breakfast | Whole grains, protein, fruit, and a small amount of caffeine |
| Exercise | A 10-15 minute walk or a short run |
| Clothing | Basic, comfortable, and well-fitting |
| Workload | Tackle the most challenging tasks first, followed by routine busywork |
| Lunch | Light, with lean protein, veggies, and minimal carbs |
| Caffeine intake | No more than 400 mg per day |
| Napping | 10-45 minutes in a dark, quiet room |
| Snacks | Protein-rich foods like nuts, string cheese, and meat |
| Water intake | At least one glass per hour |
What You'll Learn
Eat a light, protein-rich breakfast
Eating a light, protein-rich breakfast is key to surviving a workday on no sleep. Your body will be craving simple carbs and sugar, but these will lead to a crash later in the day. Instead, opt for whole grains, protein, and a little fruit. For example, you could have a piece of whole-wheat toast with avocado and an apple or orange, or some yogurt.
If you didn't sleep, you'll likely be craving sugary foods, so it may take some willpower to eat healthily. But a light, protein-rich breakfast will boost your mood and cognitive performance in the early part of the day.
You might also want to consider having a small cup of coffee or tea with your breakfast. However, be careful not to overload on caffeine, as this could leave you feeling jittery and even more tired later.
In addition to a healthy breakfast, remember to drink plenty of water throughout the morning. Dehydration will increase your fatigue, so it's important to stay hydrated.
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Get outside and exercise
Exercise is probably the last thing on your mind when you're feeling sleepy, but it can be a great way to boost your energy levels and help you get through the workday on no sleep. Here are some tips to help you get started:
- Get some fresh air and sunlight: Sunlight and fresh air can help restore your energy and improve your mood. Try to spend some time outside, especially in the morning. If possible, go for a walk or a light jog to get your blood pumping.
- Consider a morning workout: While it may be challenging, starting your day with some cardio exercise can help reduce your brain's need for sleep. Even a short workout can make a difference.
- Combine exercise with caffeine: Caffeine can boost the effects of exercise. Consider having a small dose of caffeine before your morning workout to maximize the benefits. However, if you're not a regular coffee drinker, be cautious and avoid overdoing it.
- Keep it simple: You don't need to engage in intense or strenuous exercise. A walk or some light stretching can be enough to get your body moving and improve your circulation.
- Be cautious: Remember, you are already sleep-deprived, so listen to your body and don't overdo it. Avoid dangerous activities or exercises that require intense focus and coordination.
- Stay hydrated: Drinking plenty of water is crucial, especially if you plan to exercise. It will help combat dehydration and increase your alertness.
- Take breaks: If you're feeling tired, take a short break and get some fresh air. Step outside for a few minutes or find a quiet place to rest and recharge.
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Prioritise difficult tasks first
If you didn't sleep much the night before, you'll have the most energy in the morning. Your energy levels will decrease as the day goes on, so take advantage of that early-morning energy boost to get important or challenging tasks out of the way.
Your boss may even let you leave work early if you get the important things done. But even if you have to stay at work for the full day, at least you don't have to worry about struggling with difficult tasks after lunch.
If you have mentally taxing work to do, get it done in the morning. Your internal clock is still keeping your biological processes on schedule, and there is a surge of cortisol in the morning that could help a bit with the impact of sleep loss.
If you have any pressing deadlines, you might ask your supervisor for an extension until you can get some rest.
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Nap strategically
Napping strategically is a great way to get through a workday on no sleep. A power nap can be a great way to restore your body and mind, but it's important to keep it short and sweet. Aim for a nap of around 15 to 30 minutes in a quiet, dark room. Set an alarm to ensure you don't sleep for too long, as you'll likely fall into a deep sleep that can leave you feeling more disoriented than before. If you can't access a quiet, dark room, try downloading a white noise app and using earphones to help you relax and block out background noise.
If you're at work, set an alarm and take a quick nap at your desk. Even resting your eyes for a few minutes can help you feel more alert. If you're driving home, consider pulling over in a safe place and napping for a short while to increase your alertness before getting back on the road.
Combining caffeine and a nap can be an effective strategy. Caffeine takes around 20 to 30 minutes to kick in, so drink a small cup of coffee and then take a quick nap. This way, you'll wake up feeling refreshed and ready to take on the rest of the day.
While napping can be beneficial, be mindful of the timing. Try to nap earlier in the day, as caffeine and napping too late in the day can interfere with your sleep that night, perpetuating the cycle of sleep deprivation.
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Avoid high-stakes projects
When you're running on no sleep, it's best to avoid high-stakes projects or decisions if possible. While these types of decisions are sometimes urgent and unavoidable, it's generally best to steer clear when you're sleep-deprived. Sleep deprivation slows your cognitive speed and decreases your constructive thinking skills and logical reasoning. As a result, your decision-making skills and attention to detail will likely not be up to par, and you don't want to pay the price later if you do something irreversible.
If your job involves high-stakes decisions, it's probably best to take the day off rather than risk making a mistake due to exhaustion. However, if you absolutely must tackle a high-stakes project or decision, try to take your time and work through the options objectively and logically. Seek help from your coworkers and get someone to review your work if possible.
Additionally, it's important to be aware of your caffeine intake when you're sleep-deprived. While caffeine can give you a much-needed boost, too much can lead to jitters and difficulty sleeping, which will only make your exhaustion worse. Stick to coffee or tea and avoid sugary energy drinks, which will give you a rush of energy followed by an even bigger crash.
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Frequently asked questions
It's tempting to hit the snooze button, but resist the urge. Instead, set your alarm for the last possible moment you can wake up to get as much uninterrupted sleep as possible.
Eat a light, protein-rich breakfast. A heavy breakfast will only make you more sleepy. Sweet, calorie-rich foods may give you a sugar spike but will cause a crash later. Instead, opt for whole grains and protein, with a little fresh fruit.
Sunlight can help restore your energy and give you a boost of vitamin D. If you have the time, try a brisk walk around the block for 10-15 minutes after breakfast. If you can't go outside, sitting by a window will also help.
Caffeine will give you a boost, but don't overdo it. Focus on small amounts of caffeine at a time so you don't get too jittery. You might have a small cup of coffee or tea once every 3 hours or so to keep your caffeine supply even.
