Catching Up On Zzz's: Strategies For Lost Sleep

Sleep is an essential part of our lives, and missing out on it can have a detrimental impact on our health and daily functioning. Sleep deprivation can occur after just 24 hours of no sleep, and the longer one spends awake, the more severe the symptoms become. While the effects of missing a day of sleep may not be major, it can still leave you feeling tired and exhausted. So, what can you do to cope with the day after missing a night of sleep?

Take a power nap (10-20 minutes)

If you've missed a day of sleep, taking a power nap of 10-20 minutes can be a good way to recharge your body and mind.

A power nap is a short nap that can help you feel more alert and improve your cognitive performance. It's important to keep power naps short, as sleeping for longer than 20 minutes can make you feel groggy and disoriented when you wake up. This is because you may wake up in the middle of deep sleep, which can leave you feeling worse than before your nap.

To make the most of your power nap, try setting an alarm for 20 minutes to ensure you don't sleep for too long. You can also try drinking a cup of coffee before your nap and timing it so that the caffeine kicks in when you wake up. This combination of a short nap and caffeine is sometimes called a "nap-a-latte."

While power naps can be helpful, they are not a substitute for a full night's sleep. If you've missed a night of sleep, the best way to recover is to prioritize getting back to your regular sleep schedule as soon as possible.

Exercise, but not too close to bedtime

Exercise is a great way to boost your energy levels and improve your sleep. However, it's important to avoid exercising too close to bedtime.

Exercising stimulates the body to produce cortisol, a hormone that makes you more alert. This is beneficial when you're trying to wake up in the morning, but not so helpful when you're trying to fall asleep. Aim to finish exercising at least 3 hours before you go to bed. If you must exercise in the afternoon or evening, be mindful of the time and try to wrap up your workout at least 3 hours before you plan to sleep.

Exercising outdoors may be especially beneficial if you're trying to make up for a missed night of sleep. Sun exposure can increase alertness by signalling to your brain that it's time to be awake. Sunlight may also improve your mood and cognitive performance, helping you get through the day after a sleepless night.

While exercise is a great way to boost your energy levels, it's important to listen to your body and not overdo it. Keep your workouts light or moderate, especially if you're feeling exhausted. You're more likely to injure yourself if you attempt a vigorous workout when you're fatigued.

Avoid caffeine after 4 pm

Caffeine is a stimulant that can keep you awake and alert. It does this by blocking sleep-promoting receptors in your brain called adenosine receptors. Adenosine is a chemical that builds up in your brain as you stay awake, making you feel sleepy. Caffeine blocks these receptors, keeping you awake and alert.

The effects of caffeine can last a long time—research shows that caffeine taken even six hours before bedtime can disrupt sleep. Therefore, it is recommended to avoid caffeine after 4 pm to ensure you get a good night's sleep. This is especially important if you are sensitive to caffeine or have trouble sleeping.

The exact amount of caffeine you consume and how quickly your body can metabolize it will determine how long it stays in your system. However, as a general rule of thumb, it is best to avoid caffeine after 2 or 3 pm if you work a 9-5 schedule and have a standard bedtime.

If you are struggling to sleep, it is best to speak with a doctor or sleep specialist. They can help you identify any underlying sleep disorders and recommend treatments such as cognitive behavioural therapy for insomnia (CBTi).

Eat a balanced diet with protein-rich foods

Eating a balanced diet with protein-rich foods is essential to staying healthy and can help you recover from a night of poor sleep. Here are some tips to help you eat well and get the protein you need:

Eat Regularly and Avoid Unhealthy Snacking

It is important to eat at regular times and avoid skipping meals or snacking between meals. Eating at consistent times helps maintain your body's circadian rhythms, which influence when you feel sleepy or awake. Skipping meals can negatively impact your sleep quality and quantity, while snacking can lead to overeating and disrupt your sleep.

Include a Variety of Protein Sources

Protein is an essential nutrient that helps you feel fuller for longer and plays a crucial role in various bodily functions. Aim for a balanced diet with a variety of protein sources, such as lean meats, fish, dairy, eggs, nuts, seeds, and plant-based sources like beans, quinoa, and broccoli. This will ensure you get all the essential amino acids, including tryptophan, which is necessary for serotonin synthesis and better sleep.

Choose Lean Proteins and Healthy Cooking Methods

When selecting protein sources, opt for lean proteins like chicken breast, turkey, and fish. These provide high-quality protein while minimising unhealthy saturated fats. When preparing your meals, choose healthy cooking methods such as grilling, roasting, or boiling instead of deep-frying. This will help you avoid consuming excess fat and calories, which can impact your sleep quality.

Avoid Caffeine, Alcohol, and Nicotine

Caffeine, alcohol, and nicotine are stimulants that can disrupt your sleep. Caffeine and nicotine increase alertness and arousal, making it harder to fall asleep and reducing sleep quality. Alcohol may help you fall asleep faster, but it disrupts your sleep architecture, leading to poor sleep quality and increased sleep fragmentation. It's best to avoid these substances, especially close to bedtime, to improve your sleep.

Manage Your Portion Sizes

While it's important to eat a balanced diet, be mindful of your portion sizes. Overeating or consuming large meals close to bedtime can impact your digestion and interfere with your sleep. Eat a lighter dinner several hours before bed, and if you're hungry later, opt for a light, protein-rich snack like yogurt or nuts.

Simplify your day

After a night of poor sleep, you may not be at your best, so it's important to simplify your day. Here are some tips to help you get through the day and recover from sleep loss:

• Lighten your workload: Focus on a few essential tasks and do them well, rather than trying to juggle too many things. This will help reduce stress and improve the quality of your work.
• Avoid big decisions: Sleep deprivation can impair your judgment and cognitive function. It's best to wait until you're well-rested before making any significant decisions.
• Stay off the road: Drowsy driving can be dangerous and increase the risk of accidents. If possible, avoid driving or operating heavy machinery when sleep-deprived.
• Take breaks: Throughout the day, take short breaks to rest and recharge. Go for a walk outdoors to get some sunlight and light physical activity, which can help stimulate alertness.
• Prioritize sleep: Getting back on a healthy sleep schedule is crucial. Aim to go to bed at your usual time the following night and avoid sleeping in too late the next morning. Gradually adjust your sleep schedule if needed.
• Power nap: If you need a boost during the day, opt for a short power nap of 10-25 minutes. Longer naps may leave you feeling groggier and disrupt your nighttime sleep.

Frequently asked questions