How to get through the day after a bad night’s sleep
No matter if you’re retired or still working, we all need a good sleep to get through the next day, and when we don’t, all productivity goes out the window. Sometimes, though, our quality of sleep is beyond our control, and all manners of external factors can disrupt an otherwise long, satisfying rest, leaving us feeling tired, groggy and grumpy when we wake up. If this sounds like you, fear not! Here’s how you can get power through the day with a clear mind.
1. Grab a glass – As soon as you wake up, drink about 200ml of water. Whether or not you’ve had a good sleep, your body will be dehydrated regardless.
2. Step outside – Just like touching down from a long flight and trying to avoid jetlag, exposing yourself to natural light is the best way to energise yourself. Remaining in the darkness prevents melatonin production, leaving you feeling even sleepier.
3. Have a shower – There’s nothing quite like a cool shower to instantly wake you up, particularly if it’s right after a bit of re-energising exercise!
4. Resist caffeine – We know, the first thing you want to do when you can hardly stay awake is down as much coffee as is humanly possible, but it’s actually best if you can put it off. Sleep specialist Dr Michael Breus tells Women’s Health the best time for a caffeine hit is 90 to 120 minutes after waking up. After that, have a small cup every 90 to 120 minutes until 3pm.
5. Organise your day – It’s safe to say your day won’t be as action-packed as usual, but you can still get stuff done. Write a list of everything you need to do today in order of importance. Start from the top, and then you won’t feel as bad if you can’t get the little things done.
6. Nanna nap – If you simply must take a nap, Dr Breus recommends a quick rest between 1pm and 3pm for no longer than 25 minutes. This will give you an energy boost without leaving you too rested to fall asleep that night.
7. Stay up – Yes, we know you want to go to sleep as soon as possible, but going to bed earlier probably won’t do you much good. Because your body is used to going to bed at a certain time, if you turn in earlier, it’s likely you’ll just end up tossing and turning.
What do you do to stay energised after a poor night’s sleep? Share your tips with us in the comments below!