It happens to the best of us: you tossed and turned all night long, were up working on an urgent deadline, or had a bit too much fun celebrating last night and it ate into your sleep schedule.
No matter the culprit, you have to face the seemingly endless day ahead of you, whilst performing at an acceptable level.
Plentiful research has given reason to prioritize your sleep, as sleep deprivation negatively impacts your brain’s cognitive function: memory, learning, emotional stability, etc.
So how can we cope with a sleepless night?
My goal today is to help you find better ways to force yourself through mentally draining days of suboptimal sleep.
1. Drink Lots of Water
It’s simple: when we’re dehydrated, we’re fatigued.
Research has not only shown the benefits of drinking adequate water, but also the negative side effects of being dehydrated. Drinking just a few bottles of water boosts your mood and energy levels significantly.
In short, the more water we drink, the more alert and awake we feel, meaning we’ll be less likely to crawl back to bed.
Besides, drinking all of that water requires more restroom breaks, which in turn is a simple way to be more active and not fall asleep at the desk.
2. Stay Active
Speaking of being active, exercise is a great way to wake yourself up.
Any kind of physical activity will show essential energy changes to help you survive the day. Active movement also boosts your adrenaline through blood circulation and promotes a better, more positive emotional state.
Exercise will also help you sleep better that night as well, to prevent this sleepless day from happening again.
Bonus: Physical activity doesn’t have to be a fully-fledged workout, especially if you don’t have the time. Instead, you can simply run up and down a set of stairs a few times or take a walk on a break.
3. Eat the Right Way
When fighting off drowsiness, eating strategically can be a game changer.
Your body’s natural response to eating larger meals can be negative; lethargy, fatigue, etc. Especially meals that contain lots of carbohydrates (carbs).
Instead, try to eat healthier foods in smaller portions to reduce the sleepiness that comes with overeating.
Bonus: Foods that contain tyrosine, an amino acid that is directly related to mental alertness, is going to be best when trying to stay awake. Foods such as:
- dairy products
- meats
- fish
- eggs
- nuts
- beans
- oats
- wheat
There’s a lot you can do with this tyrosine food group, so be creative and have fun with it!
4. Force Cold Showers
Of course, a cold shower is a great way to wake yourself up. The cold water stimulates your brain and shocks your adrenaline sky-high.
However, most people don’t usually have the time to take multiple cold showers a day to keep themselves awake. In this case, I would recommend splashing cold water on your face every once in a while.
So, although it may be highly discomforting to get drenched in freezing water, forcing a cold shower is one of the best ways to keep yourself going.
Bonus: A major tip that completely changed the cold shower game for me was getting in the shower when the water was still relatively warm and then slowly making it colder and colder until I got used to it.
If you get into the shower when the water’s already cold, you’re body’s gonna immediately decide against the cold-water tactic. If you make this simple adjustment, you can make cold showers a lot more feasible mentally and physically.
5. Get Some Sunlight
Simply being in the presence of sunlight allows your body to fight off sleepiness.
Sunlight allows your body to increase the absorption of vitamins D and B. These vitamins help boost mental energy and activity.
Not only that, but sunlight in moderation will improve your mood, help you focus, and give your immune system a boost, which is needed because you put your immune system in danger when you don’t get enough sleep.
Although it’s preferred to be outside in the fresh air, if you can’t make it outside you can try sitting next to a window. Worst case scenario, you can always turn on all of the lights in your surroundings to create an artificial, sunlit environment.
6. Power Nap
An obvious fix to less sleep would be to get more sleep.
Although some research opposes the idea of taking naps, an occasional nap to provide assistance on these occasional days shouldn’t be harmful.
In fact, other research has determined that naps can have many positive effects on your mental performance:
- Reduced fatigue
- Increased alertness
- Improved mood
- Quicker reaction time
- Better memory
A 20-25 minute power nap in the early afternoon can be a great way to recharge your mind and body. However, with the scrambled research that accompanies this topic, I would only use naps as desperate escapes from sleepiness.