Recover from a Bad Night’s Sleep Don't let a bad night's sleep affect your day

January 26, 2025

Effective ways to recover from a bad night’s sleep.

Learn how to deal with a poor night’s sleep according to experts and make the day more bearable.

Whether it’s nausea, irritability, or a nagging existential dread, facing the day after a poor night’s sleep can feel like an uphill battle. Unfortunately, research shows it’s a reality many of us deal with far too often. A recent study by the sleep tracker Lingo revealed that Brits lose about 25 days’ worth of sleep annually. On average, they sleep six hours and 20 minutes per night—well short of the recommended eight hours—resulting in a yearly sleep deficit of 607 hours. Unsurprisingly, 63% of respondents reported record-low energy levels, with stress, inactivity, and unhealthy diets playing key roles in this sleep crisis.

However, insomnia doesn’t have to ruin your day. By adopting a few practical strategies, you can navigate your day and even feel more productive and focused. Here’s how to make the most of your day after a rough night.

1. Start with Light and Movement

Get Sunlight Exposure Early

• Sunlight helps regulate your body’s circadian rhythm, signalling it’s time to be alert. Open your blinds or step outside for 10–15 minutes of natural light as soon as possible after waking.

Engage in Gentle Movement

• Physical activity increases blood flow and releases endorphins, combating morning grogginess.
• Try low-intensity exercise, such as stretching, yoga, or a brisk walk.

2. Hydrate Before Caffeinating

Drink Water First

• Dehydration can worsen feelings of fatigue, so drink a glass of water before reaching for coffee or tea.

Pace Your Caffeine Intake

• A single cup of coffee can boost alertness, but too much caffeine can lead to crashes later in the day. Stick to one or two cups in the morning and avoid caffeine after 2 p.m.

3. Eat Smart for Energy

Prioritize a Balanced Breakfast

• Opt for complex carbohydrates, healthy fats, and protein. Examples:
  • Whole-grain toast with avocado and eggs
  • Greek yogurt with nuts and fresh fruit

Snack Wisely

• Avoid sugar-filled snacks that cause energy spikes and crashes. Choose protein-packed snacks like nuts, cheese, or hummus with vegetables.

4. Use Strategic Naps

The Power Nap

• A 20-minute nap in the early afternoon can recharge your brain without leaving you groggy.

Don’t Overdo It

• Avoid naps longer than 30 minutes, as they can interfere with your nighttime sleep.

5. Manage Stress Levels

Practice Mindfulness

• Deep breathing, meditation, or a quick mindfulness exercise can help reduce stress and keep you focused.

Break Tasks into Small Steps

• A sleep-deprived brain often struggles with focus. Simplify your to-do list by prioritizing essential tasks and tackling them in small, manageable chunks.

6. Avoid Sleep-Sabotaging Habits

Steer Clear of Over-Stimulation

• Minimize exposure to screens and bright lights in the evening to encourage better sleep.

Skip the Nightcap

• Alcohol might make you feel drowsy, but it disrupts the quality of your sleep, leading to a rougher morning.

7. Set Yourself Up for Success Tonight

Stick to a Routine

• Go to bed and wake up at the same times every day to regulate your internal clock.

Create a Relaxing Bedtime Ritual

• Incorporate calming activities, like reading or a warm bath, to signal your body it’s time to wind down.

Even after a sleepless night, small adjustments throughout your day can make a significant difference. By focusing on light, movement, hydration, smart eating, and stress management, you can power through the day and set yourself up for better sleep the next night. Remember: resilience is key, and better rest is always within reach.

If you have a way of coping with a poor night, do let us know.

Set your bedroom up for sleep