Little Sleep, Big Day: Strategies For Success

Working after a sleepless night can be challenging, but with some planning and caffeine, you can make it through the day. First things first: resist the snooze button. As hard as it may be, getting up immediately when your alarm goes off will give you more uninterrupted sleep. Next, eat a nutritious breakfast with whole grains, protein, and fruit, avoiding sugary foods and simple carbs, which will cause an energy crash later. If you can, go for a walk outside to boost your alertness and vitamin D levels. Throughout the day, snack on protein-rich foods and drink lots of water. When it comes to caffeine, less is more—while it can provide an energy boost, too much can lead to jitters and difficulty sleeping later. Prioritize your tasks, tackling the most challenging ones when your energy levels are highest in the morning, and save the routine busywork for the end of the day. If possible, take a power nap in the afternoon to boost your energy levels. Finally, exercise and natural light can help improve alertness, so consider stepping outside for a walk or a quick jog.

Eat a nutritious breakfast

Eating a nutritious breakfast is key to getting through the workday after a sleepless night. It's important to eat within an hour of waking up to boost your mood and cognitive performance for the early part of your day.

When you're sleep-deprived, you're likely to crave sugary foods and simple carbs, but these can lead to a crash later in the day. Instead, opt for whole grains, protein, and fresh fruit. For example, you could have a piece of whole-wheat toast with avocado and an apple or orange, or some yogurt.

If you're not a breakfast person, try to have a nutritious smoothie or a protein shake. You could also include foods that are high in tyrosine, such as eggs, meat, tofu, milk, and whole grains, as these can boost your cognitive ability.

While it may be tempting to load up on caffeine to get you through the morning, try to limit your intake. A small cup of coffee or tea with breakfast is fine, but too much caffeine can leave you feeling jittery and may even make you more tired later in the day.

Remember, breakfast is the most important meal of the day, especially when you're running on little sleep. By eating a nutritious breakfast, you'll give yourself the best chance of making it through the workday.

Get some natural light

Getting some natural light is one of the best ways to feel more alert and energetic after a sleepless night. Here's how to do it:

Open the Window or Step Outside

Open the window and let the natural light in as soon as you wake up. This will help to activate your energy for the day. If possible, spend time outside in the morning. Even a 10-15 minute walk can help, especially if you're in a natural setting. Being in nature and getting fresh air can make you feel more awake, and natural sunlight helps to maintain your circadian rhythms, which will get your sleep schedule back on track. If you can't get outside, sitting by a window will also help.

Avoid Sunglasses

If you go outside, avoid wearing sunglasses, as this prevents the right frequency of sunlight from getting into your eyes, and you won't get the full cognitive boost.

Exercise Outdoors

Starting the day with some blood-pumping exercise is a great way to feel more alert. If you can, exercise outdoors, as the combination of physical activity and natural light will give you an even bigger boost. Sun exposure increases alertness, improves your mood, and enhances cognitive performance.

Get a Light Therapy Lamp

If you can't get outside during the day, consider investing in a blue light therapy lamp or app, or buy some LED light bulbs for your desk. Exposure to bright, blue light can help to reduce post-lunch lethargy and give you an energy boost.

Nap in Natural Light

If you're able to take a nap during the day, do it somewhere with natural light. This will help you feel more refreshed when you wake up.

Go Outside After Work

If you're still feeling the effects of your sleepless night by the end of the day, spend some time outside after work. This will help to improve your mood and make you feel more awake.

Exercise

• Keep it simple: Opt for exercises that focus on strength and endurance rather than complex skills. For example, a 10-minute stair climb can boost alertness and energy more effectively than caffeine. Pull-up progressions are another great option.
• Choose low-risk, low-intensity workouts: Working out on little sleep increases your risk of injury and can undermine your performance. Instead of a HIIT class, rock climbing, or strength training, try yoga, a gentle jog, or a stationary bike.
• Exercise early in the day: Schedule your workout for the morning to take advantage of your peak energy levels. A morning workout can also help you shake off sleep inertia and improve your alertness for the rest of the day.
• Get some natural light: Exposure to natural light boosts alertness, so try to get outside for your workout. If you can't exercise outdoors, simply spending time in natural light will help.
• Prioritize sleep when necessary: While exercise is beneficial, sleep is crucial for your overall health and performance. If you are extremely sleep-deprived, consider taking a rest day or opting for a gentler form of exercise, such as yoga or a leisurely walk.
• Listen to your body: Pay attention to your body's signals and adjust your workout intensity as needed. If you are feeling particularly exhausted, a short burst of exercise, such as a 10-minute walk or some simple stretches, can be just as effective as a more intense workout.

Remember, the key is to exercise wisely and give your body the rest it needs. By combining exercise with good sleep habits, you'll be able to improve your energy levels and enhance your overall well-being.

Prioritise important tasks

When you're working on little sleep, it's important to prioritise important tasks and be mindful of your energy levels throughout the day. Here are some tips to help you get through the workday when you're feeling sleep-deprived:

Start your day with the most challenging tasks: You will likely have the most energy in the morning, so take advantage of that time to tackle complex or demanding work. Your energy levels will decrease as the day progresses, so getting important tasks out of the way early on will give you some breathing space later in the day.

Break down tasks into manageable chunks: When you're feeling sleep-deprived, it's best to break down your tasks into smaller, more manageable pieces. This will help you stay focused and avoid becoming overwhelmed. Prioritise tasks that require the most attention and creativity during your most alert periods.

Set clear goals and deadlines: Having clear goals and deadlines will help you stay focused and motivated throughout the day. Break your tasks into specific, achievable goals, and set realistic deadlines to help you stay on track. This will also help you manage your time effectively and ensure you're not taking on more than you can handle.

Delegate tasks if possible: If you're working as part of a team, don't be afraid to delegate tasks or ask for help. Communicate your workload and energy levels to your colleagues or supervisor, and see if there's an opportunity to share the burden. This can help reduce your stress levels and allow you to focus on the most critical tasks.

Take breaks and practice self-care: When you're feeling sleep-deprived, it's crucial to take regular breaks and practice self-care. Step outside and get some fresh air, drink plenty of water, and eat nutritious meals and snacks to fuel your body and mind. Even a short walk or a quick nap can help boost your energy levels and improve your focus.

Remember, it's essential to listen to your body and adjust your workload and tasks accordingly. Be kind to yourself, and don't hesitate to seek support from your colleagues or supervisor if needed.

Nap strategically

Napping strategically is a great way to boost your energy levels and make it through the day after a sleepless night. Here are some tips on how to do it effectively:

• The ideal time for a power nap is around 2 p.m., when you're likely to experience an afternoon energy dip.
• Aim for a short nap of 15 to 30 minutes. This will be enough to give your mind and body an energy boost without leaving you feeling grogy.
• If you nap for longer than 30 minutes, you may fall into a deep sleep that's hard to wake up from, and you might feel disoriented afterward.
• If you can't nap for a full 15 to 30 minutes, even a 5-minute rest with your eyes closed can be beneficial.
• Find a quiet, dark place to nap, such as a private office or your car. Use a white noise app or earphones to block out any distracting noises.
• Set an alarm to make sure you don't oversleep. If you're napping at home, ask someone to wake you up.
• Combining caffeine and a nap can be especially effective. Drink a small cup of coffee, then take a 20-minute nap. The caffeine will kick in as you wake up, giving you an extra boost.
• If you can't nap during the day, at least give yourself a break. Close your eyes and rest, even if it's just for a few minutes.

Frequently asked questions