How to Cope With Less-Than-Optimal Sleep
We all know the benefits of getting a good seven to eight hours of sleep each night. But, sometimes, despite your best efforts, you just can't get the sleep that you need. One of the things that might be keeping you awake is the worry about how you're going to feel the next day if you're short on sleep.
Getting some natural sunlight can boost your mood and help reset your body's internal clock, making it easier to get back to your regular sleep schedule. | Credit: Getty
The good news is that the next day doesn't need to be a complete write-off even if you had an awful sleep. There are several things that you can do to help feel more energized, focused and get you back on track.
Go for a walk. Charles Sweet, M.D., and board-certified psychiatrist who is a medical adviser at Linear Health, says, "Physical activity combined with sunlight can boost your mood and get the endorphins flowing." Morning light exposure can help boost your body's production of cortisol, which gives you a natural boost of energy. It also helps to stimulate serotonin production, which can help improve your mood.
The gentle movement of a walk can help to boost circulation, which can leave you with more energy.
Meanwhile, the gentle movement of a walk can help to boost circulation, which can leave you with more energy. Viviana McGovern, a licensed marriage and family therapist and CEO at Full Vida Therapy recommends leaving your phone at home if possible while you take your short walk. This can help you be more in tune with the present, reducing anxiety.
While going for a walk can be a great way to get the energy and mood-boosting benefits of exercise alongside natural light, Sweet recommends sitting out on a porch or balcony to get some sunlight if you're unable to go for a walk. In addition to boosting your mood, this can help to reset your body's internal clock, making it easier to get back to your regular sleep schedule.
Boost Your Mood and Energy Level
Practice saying "no." When you're sleep deprived, it can be easy to feel overwhelmed. Focusing on what's essential and prioritizing self-care can help you feel better. This might mean saying no to others, or taking a rain check to give you time to focus on yourself. "Instead of trying to do it all, maybe choose one or two things that need to get done, so it feels more manageable, and give yourself permission to say no and rest," McGovern says.
It can also be difficult to make big decisions after a night of poor sleep, as you may not have the focus required. Tabling any tasks that require major decisions can be helpful.
Prioritize light, nutritious meals. Food is fuel. So, while nourishing your body with healthy meals is important every day, it's especially important when you're feeling tired. McGovern points out that it can be easy to skip meals or rely on caffeine and sugar when you're feeling low energy. Sweet recommends countering this by starting your day with a good breakfast: "Eat your favorite protein, like eggs, and carbs, like granola, to get the gears turning smoothly."
Eating smaller, more frequent meals throughout the day can also help keep your energy levels up.
You can also prioritize certain nutrients to help support your mind and body when you're feeling fatigued. Foods high in tyrosine, like meat, dairy, nuts and seeds, and beans, can help with your body's production of dopamine and norepinephrine, which improve your mood and focus. Vitamin C can help to protect your body from the effects of stress and support your immune system, which can be impacted when you're not getting enough sleep. Good sources of vitamin C include citrus fruits, berries, red and green peppers, and broccoli.
Eating smaller, more frequent meals throughout the day can also help keep your energy levels up. This is because it provides a steady dose of fuel to your brain. So, rather than sticking to three bigger meals, you might try smaller meals with more frequent energy-boosting snacks like a few nuts or some Greek yogurt with berries. Some studies have also shown that individuals who eat a larger lunch tend to experience more afternoon fatigue. So, switching to smaller, more frequent meals may also help prevent you from experiencing that mid-afternoon energy crash.
Watch What You Eat and Drink
Try a power nap. Sweet says that while long naps can make us feel sluggish and affect our bedtime later, a short power nap can boost our cognition. It's best to stick to naps that are about 15-20 minutes long to improve your focus and motor skills. This also means that you'll avoid getting into the deeper stages of sleep, which can leave you feeling even more groggy. Set an alarm so you don't oversleep.
You can also try a "caffeine nap". This involves drinking a cup of coffee before you head for your nap. This way, you'll wake up just in time for caffeine's benefits to take effect, giving you a sustainable boost of energy.
It's best to stick to naps that are about 15-20 minutes long to improve your focus and motor skills.
Reduce stress. Stress can directly impact your energy levels and ability to focus, and can also make it more difficult to get back into a good sleep routine. McGovern recommends taking a few minutes to practice stress management techniques: "Simple techniques like grounding, breathing or stretching can make a big difference."
Deep breathing, where you inhale slowly through your nose, and then slowly exhale, can help to calm your body and leave you feeling physically grounded. Mindfulness techniques also can help to reduce stress and improve your focus. For example, you might try following a guided mindfulness meditation.
Set aside frustration. It's only natural to feel frustrated and irritated after you've had a bad night's sleep. But this can make it more difficult to get on with your day and can impact your mood and energy. Instead, it can be helpful to acknowledge that you are feeling frustrated and accept that you might feel a bit more tired today. However, you can take steps to care for yourself so that you are able to feel better.
Hydrate. Being dehydrated can make you feel more tired, so staying hydrated after a bad night's sleep is especially important. You might feel tempted to reach for a cup of coffee. While Sweet says this is fine, he also mentions that water is even better. You can also incorporate hydrating foods, like fruits and veggies, into your daily diet. If you don't enjoy the taste of plain water, try flavoring your water with fruit or sipping on herbal tea.
Consistency is the key to healthy sleep, so if you stick to your regular sleep schedule, you'll feel better in a couple of days.
Watch your caffeine and sugar. While it's natural to reach for a cup of coffee when you're feeling tired, it's important not to overdo it. Too much caffeine might make you feel anxious and irritable, which you might already be experiencing after a sleepless night. And consuming caffeine too late in the day can interrupt your sleep the following night, continuing the cycle of a bad night's sleep. It's best to stick to your regular amount of caffeine and limit your coffee consumption to before noon.
Because your body is searching for energy, you might find that you're craving more sweets. While sugar might give you a quick boost of energy, it doesn't last long and can leave you feeling more tired overall. Instead, complex carbs like oatmeal, whole wheat bread and sweet potatoes digest more slowly to give you more sustained energy.
Get back on track. While you might be tempted to head to bed early the next night, Sweet advises against this. He says that consistency is the key to healthy sleep, so if you stick to your regular sleep schedule, you'll feel better in a couple of days. Following a relaxing bedtime routine, as well as limiting alcohol and heavy meals before bed, can help you to re-establish your sleep routine.
