We’ve all experienced a sleepless night that seems to stretch on forever. The clock ticks away, and as the hours pass, so does your hope for a restful sleep.
When morning finally arrives, you’re left grappling with the after effects of an empty night’s sleep.
The grogginess and foggy mind that come with a lack of sleep can make even the simplest tasks feel monumental and draining. While you can’t undo the sleepless night, you can take steps to help mitigate the exhaustion you feel the morning after, and set yourself up for a better day.
What a sleepless night can do to your well-being
Not getting enough sleep can have some far-reaching consequences:
In your body
Your body craves rest, and when it doesn’t get it, you may feel a pervasive tiredness that’s tough to shake off. You might find yourself wanting to drift off to sleep, every so often. Dehydration, poor sleep posture, or muscle tension from tossing and turning can trigger headaches, too. Due to a lack of restorative sleep, decreased muscle function and coordination may creep up on you. This can all make getting through the day a challenge.
Cognitively
A sleepless night impairs cognitive functions, making it hard to focus or think clearly. You often find yourself thinking or overthinking different situations. Your brain will struggle to consolidate memories and process information effectively and decision-making skills can be compromised, leading to poor choices or oversight.
Emotionally
Sleep deprivation affects your mood more than you think it will, making you more prone to frustration, anxiety and irritability. The inability to rest properly can heighten stress levels, contributing to a negative feedback loop.
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7 tips to bounce back after no sleep
Even though a sleepless night can throw your day into disarray, bouncing back is not easy but we have some tips for you!
Get moving
Engage in light physical activity to stimulate your body and mind. A brisk walk, a short jog, or a quick workout can boost your energy levels and improve your mood. Gentle stretches can also relieve muscle tension and enhance circulation, helping you feel less sluggish.
Hydrate and nourish your body
Rehydrating is crucial, as dehydration can exacerbate feelings of fatigue. Aim to drink a glass of water as soon as you wake up, and go for a good breakfast that combines protein, complex carbohydrates, and healthy fats. Foods like eggs, oatmeal, and fruits provide sustained energy and help stabilise blood sugar levels.
Let the light in
Exposure to natural light in the morning helps regulate your body’s internal clock and signals that it’s time to be awake. Spend some time outside or open your curtains to let in natural light.
Avoid a caffeine overload
While it’s tempting to rely on coffee to get you through the day, excessive caffeine can lead to crashes and disrupt your sleep cycle further. Opt for a moderate amount and avoid caffeine in the afternoon.
Prioritise restful activities
As the day goes on or when it comes to an end, incorporate short mindfulness exercises or meditation to reduce stress and center yourself. Engage in low-stress activities like reading or listening to soothing music to help ease the transition into the day.
Be goal focused
You might need to adjust your expectations for the day ahead. Understand that your productivity might be compromised. Focus on essential tasks and allow yourself some flexibility to avoid added stress.
Reflection is key
Take note of what might have caused your sleepless night. Consider a few changes you can make to your sleep environment or routine to improve your chances of better rest in the future.
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