Foods To Boost Your Energy After A Sleepless Night

Sleep is essential for our health and well-being, but many of us don't get enough of it. While there are no magic foods that can make up for a lack of sleep, there are some foods and drinks that can help boost your energy levels and improve your focus when you're feeling sleep-deprived. So, what should you eat and drink to help you get through the day after a sleepless night?

Drink water to stay hydrated and avoid side effects like overeating, moodiness and headaches

Water is the most important drink when you're short on sleep. Dehydration can lead to side effects such as overeating, moodiness, and headaches, which can be especially draining if you're already lacking sleep. Staying hydrated will help you feel energized in the short and long term, and it's also important for your brain, skin, and heart.

The human body is made up of around 60% water, so maintaining a healthy fluid intake is essential for overall health and well-being. It's recommended that most adults drink around two litres of water every day, but this may vary depending on factors such as weight, height, exercise levels, and diet. To stay hydrated, carry a water bottle with you and sip from it regularly throughout the day. If you don't enjoy plain water, try flavouring it with lemon, mint leaves, or fresh berries. You can also increase your water intake by consuming fruits and vegetables with high water content, such as watermelon, oranges, spinach, and carrots.

While it's important to stay hydrated, drinking too much water before bed can also disrupt your sleep. This is because you may need to wake up multiple times during the night to use the bathroom. To avoid this, try to drink most of your water during the day and limit your fluid intake in the hours leading up to bedtime. It's also a good idea to use the bathroom right before going to sleep, even if you don't feel the urge to go.

In addition to water, caffeine in moderate amounts can also help boost your energy levels when you're sleep-deprived. Caffeine can improve vigilant attention, which is important for work, studying, driving, and other tasks that require sustained focus. However, caffeine should be consumed in moderation, especially if you're prone to nighttime sweating or mouth breathing, as these can contribute to dehydration.

Caffeine in moderation can help boost alertness and focus

Caffeine is a widely available stimulant that can be found in many common foods, drinks, and medications. It is a central nervous system stimulant, and its most noticeable effect is increased alertness. It can be especially useful after a night of poor sleep.

Consuming caffeine in moderation can help boost alertness and focus. Research has shown that sleep deprivation negatively affects vigilant attention, or the ability to maintain focus over time. However, caffeine can improve vigilant attention, which is important for work, studying, driving, and more.

Caffeine has also been found to improve reaction times, even at relatively low doses. For example, doses of as little as 32 mg and up to 600 mg have been shown to significantly decrease reaction times in auditory and visual choice tasks.

In addition to boosting alertness and focus, caffeine can elevate mood and improve performance. Studies have shown that doses of 200 to 250 mg of caffeine can elevate mood, and these effects can last for up to 3 hours. Higher doses of 600 mg can increase anxiety and physical symptoms such as shakiness and an upset stomach.

It is important to note that while caffeine can be beneficial in moderate amounts, consuming too much can lead to negative side effects such as headaches, confusion, and high blood pressure. According to the Mayo Clinic, it is generally safe for healthy adults to consume up to 400 mg of caffeine per day.

Avoid sugar as it will cause an energy crash later

After a poor night's sleep, it's best to avoid sugar as it will cause an energy crash later in the day. While it may be tempting to reach for a sugary snack or drink to boost your energy, this will only provide a short-term fix and could make you feel even more tired later.

Sugar reduces sleep quality and can lead to restless, disrupted sleep. In a study, participants who consumed more sugar took longer to fall asleep and spent less time in deep, slow-wave sleep, which is essential for physical restoration, healthy metabolism, and immune function. They also experienced more frequent awakenings throughout the night.

Sugar stimulates cravings and interferes with the normal production of hormones such as leptin, ghrelin, and insulin, which regulates blood sugar. This can set off a cycle of disrupted sleep and overstimulated appetite, leading to weight gain and an increased risk of prediabetes and diabetes.

Additionally, sugar increases inflammation in the body, which can undermine healthy sleep by triggering physical and psychological changes that make it harder to rest. Inflammation is associated with higher levels of cortisol, a hormone that stimulates alertness and can contribute to feelings of psychological stress, making it more difficult to fall and stay asleep.

Sugar can also hurt a healthy gut, as it causes unhealthy changes to the composition of our gut microbiota and the strength of the intestinal wall, leading to "leaky gut" and increased risk of inflammation and disease.

So, if you're feeling tired after a bad night's sleep, avoid reaching for sugary treats and opt for healthier alternatives like nuts, seeds, fruits, and vegetables, which provide sustained energy and won't cause an energy crash later.

Eat protein-rich foods like eggs, lean meats, nuts, and Greek yogurt

If you're feeling groggy from a lack of sleep, eating protein-rich foods can help keep your blood sugar levels steady and prevent energy crashes throughout the day. Here are some protein-rich foods to consider:

Eggs

Eggs are an excellent source of protein, which can help stabilise blood sugar levels and provide sustained energy throughout the day. They are also versatile, affordable, and a great source of vitamin B12, which helps our cells metabolise energy. Whether they are scrambled, poached, or baked, eggs are a nutritious option to start your day and keep fatigue at bay.

Lean meats

Lean meats such as chicken, turkey, and fish are recommended sources of protein. These foods are high in the amino acid tryptophan, which increases serotonin levels and promotes healthy sleep. They also provide essential nutrients and can be combined with vegetables to create a balanced meal.

Nuts

Nuts, including almonds, walnuts, cashews, pistachios, and chia seeds, are a great option for a quick energy boost. They offer a balance of healthy fats and protein, which can help satisfy hunger and provide sustained energy. Additionally, nuts are a good source of omega-3 fatty acids and fibre, which can promote healthy sleep and improve overall health.

Greek Yogurt

Plain Greek yogurt is a protein-rich option for breakfast or a snack. It can help stabilise blood sugar levels and provide a more sustained energy release compared to sugary alternatives. Opting for Greek yogurt with fruit can satisfy your sweet tooth while providing essential nutrients and keeping your energy levels steady.

Consume magnesium-rich foods like spinach, nuts, seeds, avocados, and black beans

Sleep deprivation is a stressor for the body, and not only floods the body with stimulating adrenaline but also depletes your magnesium stores. Eating magnesium-rich foods like spinach, nuts, seeds, avocados, and black beans can help counteract this.

Firstly, magnesium promotes the release of the brain chemical GABA from the parasympathetic branch of the nervous system, which works to enhance your calm. Next, magnesium acts on the sympathetic branch of the nervous system, helping your muscles relax.

A 28g serving of pumpkin seeds delivers approximately 150mg of magnesium, which is more than a third of the recommended daily amount. Spinach is another leafy green that is high in magnesium.

Nuts, such as almonds, are also a good source of magnesium, as well as protein and vitamin E. Pumpkin seeds are another seed option, which are rich in immune-boosting zinc and iron. Avocados are also a magnesium-rich food.

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