One of the rules of sleep hygiene is to go to sleep and wake up at the same time every night. But let\u2019s be real\u2014no one is perfect! And if you\u2019re living a healthy, balanced life, there are going to be nights when you stay up way past your bedtime, mornings where you sleep in, and stretches of time when you\u2019re just not getting enough high-quality sleep.\u00a0<\/p>\n
And while having a night or two where you\u2019re totally off your typical sleep schedule is perfectly normal (it happens to the best of us!), chances are, you\u2019re not going to feel great the next day. And if that one night of \u201coff\u201d sleep turns into a longer-lasting trend, it could lead to a host of both short-term and long-term side effects, including heightened anxiety, depressed mood, and an increased risk for hypertension and cardiovascular disease.<\/p>\n
So the question is, how do you recover from the occasional \u201coff\u201d night of sleep\u2014and not only feel more energetic throughout the day, but get back to getting the sleep you need to feel your best and function at your highest level?<\/p>\n
Drink plenty of water\u2014and avoid too much caffeine<\/h2>\n
When you wake up in the morning after a poor night\u2019s sleep, your first instinct might be to grab a cup of coffee. But if you really want to feel more alert and awake, the best beverage you can reach for? Good, old-fashioned H2O.<\/p>\n
\u201cPoor sleep can dehydrate you\u2014and dehydration worsens fatigue,\u201d says Vanessa Osorio, certified sleep science coach at Sleepopolis. \u201cTherefore, it\u2019s very important to stay hydrated after a bad night\u2019s sleep.\u201d<\/p>\n
If you\u2019re recovering from an off night of sleep, make proper hydration a priority. While there\u2019s no single benchmark for hydration, aiming for eight 8oz glasses of water throughout the day is a good place to start.<\/p>\n
And if you do need a jolt of caffeine to get you going, no worries; just make sure not to drink too much or drink it too late in the day. Otherwise, you might find yourself struggling to drift off to sleep when bedtime hits.<\/p>\n
\u201cWhile having a cup or two of coffee or another caffeinated beverage the morning after a bad night\u2019s sleep is fine, overdoing it will just make you feel anxious and jittery\u2014and if you\u2019re depending on caffeine to get you through the day, chances are you are putting yourself at risk for another sleepless night,\u201d says Osorio.<\/p>\n
Take a cat nap<\/h2>\n
If your off night of sleep has you struggling to keep your eyes open, a quick cat nap might help you find the energy you need to power through your day and make it to bedtime.<\/p>\n
\u201cA short mid-day power nap, especially after a bad night\u2019s sleep, can actually help you repay some of your sleep debt and speed up your recovery,\u201d says Osorio. \u201cA 15 to 20 minute nap can give you a major boost in energy and improve your cognitive functioning, all while helping you avoid that groggy feeling [many experience after a bad night\u2019s sleep].\u201d<\/p>\n
Just make sure to keep your nap short and sweet. \u201cNapping longer than 30 minutes will make it difficult to fall asleep later that night and will just mess up your sleep schedule even more,\u201d says Osorio.\u00a0<\/p>\n
Exercise (at the right time)<\/h2>\n
When you\u2019re feeling exhausted, a workout might sound like the last thing you want to do. But if you want to start feeling better and more energetic? It could be exactly what you need to do.<\/p>\n
The good news? There\u2019s no need to sweat it out at an intense HIIT class or go for a 10-mile run to get the benefits of exercise. \u201cAfter having a bad night\u2019s sleep, you probably won\u2019t feel like doing an intense gym session, but doing some light exercise will increase alertness and help reduce fatigue,\u201d says Osorio.\u00a0<\/p>\n
Just make sure to workout earlier in the day; otherwise, your workout could make it harder to fall asleep. \u201cWhen we exercise, we release chemicals like cortisol that help us feel energized\u2014but are also very wake-promoting,\u201d says Dr. Chelsie Rohrscheib, neuroscientist and head sleep expert at Wesper. \u201cIf you are struggling to sleep, you should limit your exercise window to the morning or early afternoon so those energizing chemicals don\u2019t affect your sleep.\u201d<\/p>\n
Get plenty of natural light during the day\u2026<\/h2>\n
To feel more energized, get outside and expose yourself to the natural light. \u201cNot only does the exposure to natural light help you feel more awake and energized, but it also helps regulate your sleep-wake cycle\u2014also known as your circadian rhythm\u2014and helps restore balance,\u201d says Osorio. \u201cSo getting in as much natural light during the day, especially in the morning after you wake up, will help you feel better and your body recover faster\u201d\u2014and make it easier to get back on your typical sleep schedule.<\/p>\n
\u2026and avoid unnatural light during the evening<\/h2>\n
Soaking up plenty of natural light during the day is great. But in the evening hours, you want to signal to your brain that sleep time is approaching\u2014and that means avoiding unnatural light once the sun goes down.<\/p>\n
Or, more specifically, light from your screens (think cell phones, computers, and TVs). The blue light screens emit can mimic the light from the sun, which can throw off your circadian rhythm, making it harder to drift off to sleep.<\/p>\n
\u201cScreens are especially problematic because they emit blue wave light, which is similar to the light of the sun,\u201d says Rohrscheib. \u201cThis can trick your brain into thinking it is still early and not yet time for bed.\u201d<\/p>\n
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n
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\n\t\t\t\t\tDeanna deBara\t\t\t\t<\/h3>\n
\t\t\t\t![\"ddebara\"](\"https:\/\/blog.fitbit.com\/wp-content\/uploads\/2018\/02\/Deanna-deBara.jpg\")
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\n\t\t\t\t\tDeanna deBara is a freelance writer based in Portland, OR. She covers a wide range of wellness topics, including fitness, nutrition, relationships, and mental health. Her work has appeared on Greatist, Men’s Health, Ravishly, The Fix, What’s Good by The Vitamin Shoppe, and more.\t\t\t\t<\/p>\n<\/p><\/div>\n
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