We’ve all been there: You tossed and turned all night or just stayed up way too late. Your alarm goes off the next morning, and you know it’s going to be a rough day.
But all is not lost. There are some things you can do to recover from an occasional bad night’s sleep. Henry Ford Health psychiatrist Gregory Mahr, M.D., explains how to get through your day.
Tip #1: Stick to a Sleep Schedule
That snooze button is tempting—and so is the urge to just call it a day and go back to bed. Sleeping in will give you some temporary relief, but you’ll likely pay for it later.
“Sleeping in way past your normal wake time can leave you feeling groggy and sluggish,” says Dr. Mahr. “You can end up having a less productive day overall, even if you got an extra hour or two of rest.”
What’s worse, when you go to bed the following night, you’ll probably struggle to fall asleep—again. “The whole cycle starts over because you’re off your normal sleep schedule,” explains Dr. Mahr. “And chances are, you’ll feel even more exhausted the second day.”
Your best bet is to get up on time, even if it’s tough. “A consistent sleep schedule will help you avoid a bad night’s sleep in the future,” says Dr. Mahr. “Go to bed on time the following night so you can break the cycle and get back on track.”
Tip #2: Try Not to Stress
A bad night’s sleep is awful, but worrying about your lack of sleep won’t make you feel better. “Everyone has trouble sleeping at times,” says Dr. Mahr. “Thinking about it all day or blaming yourself only adds to your stress, which then makes it harder to sleep.”
If you feel really overwhelmed, try some deep breathing or other relaxation techniques. “Use positive thinking and tell yourself you can get through today and sleep better tonight,” suggests Dr. Mahr.
Tip #3: Use Sunlight to Wake Up
Nothing tells your body and brain to “wake up” quite like the sun. Exposure to sunlight tells your internal clock that it’s time to be alert, not time to sleep.
“Go outside in the natural daylight for at least 10 minutes if you can,” says Dr. Mahr. “The light can stave off some grogginess and help you feel more refreshed.”
If you can’t get out, bright indoor light can also help. “A light therapy box can be helpful if you can’t take an outside break,” says Dr. Mahr. “Try to get your light as early as possible, within two hours of getting out of bed.”
Tip #4: Consume Caffeine Early
When you’re sleep deprived, there’s nothing quite like a tall cup of coffee to give you a much-needed jolt. Go ahead and have your cup (or two), but watch the clock.
“Caffeine use in the morning can help you feel more awake and alert,” says Dr. Mahr. “But consuming it later in the day can set you up for another night of poor sleep.”
To play it safe, stop any caffeine shortly after lunch. “Studies show that caffeine can disrupt sleep even if you consume it six hours before bedtime,” says Dr. Mahr. “Everyone has a different tolerance. So if you know caffeine keeps you up, stop at least eight hours before bed.”
Tip #5: Move Your Body
If you’re nodding off at your desk, getting some physical activity can give you a boost. And good news: You don’t even have to hit the gym.
“Light exercise, like a short morning walk, can temporarily improve your mood, productivity and energy levels,” says Dr. Mahr. “An indoor walk is fine, but walking outside in nature is even better.”
Sleep Medicine At Henry Ford
Tip #6: Take a (Short) Nap if Needed
If you don’t think you’ll make it through the day without dozing off, a short nap may help. But, Dr. Mahr says, make it under 20 minutes.
“A power nap may be just enough to get you through the afternoon,” says Dr. Mahr. “If you take one, make sure it ends at least eight hours before bedtime."
Tip #7: Skip the Alcohol
Unwinding with a glass of wine or a nightcap sounds relaxing, but it has the opposite effect. “Alcohol can make you feel drowsy right away, but it harms your overall sleep,” says Dr. Mahr. “Consuming alcohol disrupts REM sleep, which is a phase of sleep that’s important for feeling rested.”
Get Care for Ongoing Sleep Issues
Occasional sleep problems affect nearly everyone. But if you find that your bad nights of sleep are happening regularly, it’s time to get medical care.
“Sleep disorders are common and treatable,” says Dr. Mahr. “Tell your provider if you’re having trouble sleeping. They can help you find the root cause and get treatment if needed.”
Reviewed by Gregory Mahr, M.D., a psychiatrist specializing in psychosomatic medicine who sees patients at Henry Ford Health – One Ford Place.
