As hard as you may try to stick to a set sleep schedule, there are some nights where that is just not possible. If I am super worried about a certain thing or am anxious to get a problem solved, I find it very difficult to stop thinking about it when I go to bed. And without a solid amount of sleep, I end up completely sleep deprived.
Even if you’re not a night-worrier, maybe you stayed up late studying, went out with friends, or lost track of time watching Netflix.
No matter what the reason, a sleep deprivation doesn’t have to turn the following day into a waste of exhaustion. With a plan, a little bit of willpower, and maybe some coffee, you’ll be bouncing back after a poor night of sleep in no time.
Stick to your normal schedule as much as possible.
Even though you’re sleep deprived, try to wake up around the same time you usually wake up, Run through your morning routine as normally as possible. If you don’t have anywhere to be, it’s okay to sleep in an extra half hour or so, but try to avoid “making up” the hours by sleeping really late. This can be more problematic later because it can mess with your normal sleep schedule.
By acting like everything is normal, it is easier to trick your body (and brain) into thinking everything is normal.
Drink a glass (or two) of water first thing in the morning.
I urge you to drink a lot of water when you’re sleep deprived. Starting your day hydrated helps to eliminate that puffy, dry feeling that usually accompanies sleepless nights and exhausting days. I encourage you to drink a glass of water every morning, but a little extra liquid is essential when you lack sleep.
Eat breakfast.
Again, you should do this every morning, but you absolutely have to eat breakfast if you’re sleep deprived. Your body needs energy to make it through the day and you get that energy from your breakfast.
Don’t skip lunch either. When you are seriously lacking on sleep, food is your fuel. Don’t eat too much though. If you put yourself in a food coma, the only thing you are going to want to do is take a nap.
Consider caffeine.
For some of you this won’t work. My stepdad, for example, consumes so much coffee each day that it no longer wakes him up. And I know a few people that can’t drink caffeinated beverages because they get horrible jitters. So if you are either of those people, feel free to ignore this tip.
If you usually drink a cup of caffeinated tea in the morning, try drinking coffee or multiple cups of tea. If you usually drink a small cup of coffee, maybe treat yourself to a second cup. I don’t recommend downing an energy drink or drinking way more caffeine than you’re used to, but upping your caffeine intake a little on the extra tired days can help you bounce back.
PSA: Don’t, for the love of all things good, drink too much caffeine at one time. I once drank two energy drinks and a coffee with an extra shot of espresso and it felt like my heart was going to explode. Not fun.
Take a walk. Preferably outside.
If you’re feeling extra tired and having a hard time focusing, get up and walk around for a few minutes. When I do this, I usually find myself more energized and ready to focus when I sit back down. This tip is especially useful if you choose to walk outside. There’s just something about fresh air that helps me feel more awake and ready to take on the day.
If taking a walk isn’t possible, just sitting outside or breathing in some fresh air is a great option. Taking a moment to connect with nature – even in the middle of a big city – is an excellent way to bounce back after a crappy night of sleep.
Go to bed at your usually time.
A poor night of sleep every once in a while is not a huge problem if it does not complete mess up your sleep schedule. But it becomes a problem when one crappy night turns into a crappy week (or month) of sleep. It can take weeks to get into a sleep schedule and one bad night to completely mess everything up.
To prevent this, make sure you go to bed at your set time that night. Consider taking melatonin or sipping on some chamomile tea before you go to bed. After a bad night of sleep, I always have a hard time going to bed early because I always seem to get a burst of energy right at bedtime. Sometimes I’ll do some yoga, drink some tea, and/or take a natural sleep aid to help me relax and (hopefully) get a good night of sleep.
The sooner you can get back into your regular sleep schedule, the better you will feel.
Final Thoughts
While getting a good amount of sleep each night is incredibly important, there are going to be nights you just can’t fall or stay asleep. The next time you are sleep deprived, these tips are here to help you get back to normal as quickly as possible.
If you’re at a point where you haven’t had a good rest in a long time, you might be burnt out and in need of a serious break. Taking an an entire day (or week) off to get extra sleep and reset your sleep schedule is not a bad idea. In my adult life, I sometimes take days of just for napping.
What do you do to bounce back after a poor night of sleep? Let me know below!
thank you this helped lots