Get light
Your circadian rhythm, part of the body’s natural clock, responds to light. Waking up with light, whether the sun’s natural rays or a lamp, will help you feel more alert.
“You can go for walks in the morning, use a sunrise alarm clock that mimics the natural sunrise, or open your curtains [or] blinds to let the light in,” says Harris.
Stick to your early morning routine despite the setback. Consistent bedtimes and wake-ups make it easier to fall asleep.
“The best thing, while you might want to reach for coffee, will be to get outside into the natural sunlight, ideally go for a walk or jog, and get plenty of fresh air and sunlight into your eyes,” Robbins says.
Move
While working out after a bad night’s sleep seems criminal to ask of someone, moving your body—even just a little bit—can wake up your system and help you stay alert.
Exercise quality may be impacted with sleep deprivation, but research suggests a morning workout is beneficial after a bad night’s sleep.
“Even a short walk or stretching session can help to get your blood flowing and wake up your body,” says Harris, adding it can also improve overall mood.
Have a nutritious breakfast
Having a breakfast filled with protein and fiber can help you stay energized throughout the day after a poor night’s sleep. Think: a bowl of yogurt with granola and fruit, or eggs with whole-grain toast. These fiber-rich foods will take longer to digest and help you feel full as you start the day.
And more? Avoid ultra-processed foods especially right before bed because they can disrupt digestion and make it harder to fall asleep.
Avoid excessive caffeine and alcohol
Your regular morning cup of coffee is okay, but beware of drinking too much throughout the day because it can affect your ability to fall asleep the next night, experts say. And while alcohol may help you fall asleep, it does not help you stay asleep.
Take a breather
Taking breaks during a busy workday can help you stay focused on the tasks you need to get done to sign off. Consider alternating 20 to 30 minutes’ focus time with a five-to-10-minute walk around your block or office. Even a 20-minute nap, a five-minute meditation, or a breathing exercise can revitalize you.
Ask for help if you need it
Everyone has a groggy day from time to time, so don’t be afraid to ask for help from friends or colleagues for overly taxing tasks, says Dr. Abhinav Singh, medical review expert at SleepFoundation.org and medical director of the Indiana Sleep Center.
Stop blaming yourself
It’s easy to blame yourself for your poor night’s sleep—wondering why you couldn’t rid your intrusive thoughts away or drift off after a long day (you were tired, after all!). But ruminating can keep us awake and alert as our brains search for answers in the middle of the night.
Patients tell Wendy Troxel, PhD, a sleep specialist at the Rand Corporation, they often feel their brain won’t shut off when they want to sleep, she previously told Fortune.
Putting pressure on yourself to fall asleep instantly and turn off your brain is often unrealistic, and being anxious about being tired only exacerbates the problem and can make it harder to get a good night’s rest the following day.
“Every night of sleep does not have to be perfect. It’s completely normal to have a bad night of sleep here and there,” Harris says.
Give yourself grace. Not every night is going to look the same, but there are ways to control what you can.
Establish a wind-down routine for the 30 minutes to an hour before you plan to sleep. Rid yourself of screens and distracting notifications, take a warm shower, drink a cup of tea, or read a few pages of your favorite book. Consider allocating specific time to worry, and write down what is taking up space in your head.
“When time is up, literally and figuratively close the book on worry and practice this nightly for several weeks,” Troxel previously said. “Over time, this exercise has been shown to reduce the habit of ruminating in bed and interfering with sleep.”
One poor night’s sleep doesn’t dictate what will happen thereafter. But if you have consistently poor sleep for three days a week for three months, it may signify a sleep disorder and you should talk to your doctor.
We’ve all been there: tossing and turning, staring at the ceiling, and waking up feeling like a zombie. A bad night’s sleep can leave you feeling groggy, unfocused, and irritable. However, there are several strategies you can use to help you cope and make the most of your day. Here’s what to do after a restless night.
1. Hydrate First Thing
Start your day with a glass of water. Dehydration can worsen feelings of fatigue and lethargy, so rehydrating can help you feel more alert. Consider adding lemon for a refreshing boost or herbal tea for added flavor.
2. Get Moving
Physical activity can be a powerful antidote to sleep deprivation. Even a short walk or some light stretching can help increase blood flow and energize your body. If you can, try a quick workout or a brisk walk outside to soak up some sunlight, which can enhance your mood and wake you up.
3. Eat a Healthy Breakfast
Fuel your body with a nutritious breakfast. Choose foods that combine protein and complex carbohydrates, such as oatmeal with nuts or yogurt with fruit. This can help stabilize your blood sugar and provide sustained energy throughout the morning.
4. Limit Caffeine Intake
While it might be tempting to rely on coffee to shake off the fog, be mindful of your caffeine intake. Too much caffeine can lead to jitters and anxiety, especially if you haven’t slept well. Instead, opt for moderate amounts and consider herbal teas or matcha for a gentler lift.
5. Plan Your Day Wisely
Take a few moments to prioritize your tasks. Focus on completing the most important or manageable tasks first, as this can help you build momentum. Avoid overloading your schedule; instead, give yourself permission to take breaks and pace yourself.
6. Take Breaks
Throughout the day, incorporate short breaks to recharge. Even a five-minute pause to stretch, breathe deeply, or step outside can make a big difference. This helps combat fatigue and keeps your mind fresh.
7. Stay Mindful
Practice mindfulness or meditation to reduce stress and improve focus. Even a few minutes of deep breathing can help clear your mind and boost your mood. Apps or guided sessions can be helpful if you’re new to mindfulness.
8. Consider a Power Nap
If you have the opportunity, a short nap (15-20 minutes) can provide a much-needed energy boost without interfering with your nighttime sleep. Just be cautious about napping too long, as it can make you feel groggier.
9. Prepare for Better Sleep Tonight
As the day comes to a close, start preparing for a better night’s sleep. Create a calming bedtime routine, limit screen time an hour before bed, and ensure your sleep environment is comfortable and conducive to rest.
10. Don’t Stress About It
Finally, remember that one bad night of sleep won’t ruin your life. Acknowledge how you feel, but try not to dwell on it. Stressing about your lack of sleep can make things worse. Instead, focus on what you can control to make the most of your day
ips for Coping After a Bad Night’s Sleep
- Get Some Light: Your body’s internal clock reacts to light, so waking up in natural light can help you feel more alert. Try taking morning walks, using a sunrise alarm clock, or opening your curtains to let sunlight in.
- Stick to Your Routine: Keeping consistent bedtimes and wake-up times can help you sleep better over time, even after a rough night.
- Move Your Body: Although exercising after a bad night may seem tough, even light movement can help wake you up. A quick walk or some stretching can boost your mood and energy.
- Eat a Healthy Breakfast: A breakfast rich in protein and fiber can keep you energized. Good options include yogurt with granola and fruit or eggs on whole-grain toast. Avoid processed foods, especially before bed, as they can disrupt sleep.
- Limit Caffeine and Alcohol: A little coffee in the morning is fine, but too much can affect your sleep later. While alcohol might help you fall asleep, it can keep you from staying asleep.
- Take Breaks: During your workday, take short breaks to stay focused. Try working for 20-30 minutes, then take a 5-10 minute walk. A brief nap or some deep breathing can also help recharge you.
- Ask for Help: If you’re feeling sluggish, don’t hesitate to ask friends or coworkers for assistance with demanding tasks.
- Stop Blaming Yourself: It’s easy to feel bad about not sleeping well, but stressing over it can make things worse. Many people struggle with intrusive thoughts at night, and it’s normal to have occasional bad nights.
- Give Yourself Grace: Not every night will be perfect, and that’s okay. Focus on what you can control. Establish a calming routine before bed, like turning off screens, taking a warm shower, or reading.
- Manage Worries: Set aside specific time to jot down your thoughts so you can relax. Practicing this regularly can help reduce nighttime anxiety.
