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the day after a bad night’s sleep


Last night is bad? Everyone has a bad night’s sleep at some point.

Your life won’t wait until you’ve rested, so you’ll need all the energy you need to get through today. some of the country’s chiefs sleep Doctors offer tips on how to get power all day after a bad night’s rest.

1. Caffeine, in Moderation

caffeine Can help when you need an energy boost, as long as you don’t overdo it, say sleep disorders NYU School of Medicine expert Joyce Walsleben, PhD.

For example, two cups of coffee will give you the same alertness as you are about to get. Drinking more than this probably won’t make you more alert, especially if you drink a lot of caffeinated beverages, says Jeffrey Dermer, MD, chief medical officer of FusionSleep Center in Atlanta.

it’s partly about you brain chemistry. When you’re sleep deprived,'[sleep hormones] gather in brain drinking throughout the day and in excessive amounts caffeine That’s not going to stop the process,” says Durmer. If anything, too much caffeine can make you nervous, he says.

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The same goes for over-the-counter supplements that promise to help you stay alert.

“Caffeine and supplies … increase focus and attention and recover once in a while, but in no way replace a poor night’s sleep,” says Dermer. If you use staying supplements regularly, You may need to check with a doctor to see if you have sleep disorders.

When used appropriately, energy drinks can serve a purpose, but for the most part, they usually do more harm than good, writes Michael Bruce, PhD, who writes WebMD’s Sleep Blog. Bruce plain black or . suggests sticking with green tea and coffee. Also, abstain from all caffeine after 4 p.m. to avoid problems sleeping through the night, says Bruce.

2. Don’t Depend on Sugar

When you’re sleep-deprived, you may be tempted to reach for a candy bar. No.

Sugar will give you quick energy. However, it doesn’t last, and you’ll crash afterward, says Bruce.

Instead, stick to a balanced diet and put extra emphasis on protein-rich foods like nuts and lean meats, he says. Also, avoid large meals and simple carbohydrates, such as pasta for lunch, to avoid a lack of energy.

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Bruce suggests eating grilled chicken for lunch and dinner, or a salad with another lean protein, such as fish with vegetables.

For BreakfastOf course, Durmer suggests eating protein-rich foods like eggs and plain Greek yogurt. if you have sweets TeethChoose fruit, not donut. The natural sugar in fruit takes longer to digest than table sugar and won’t swing your blood sugar as much, says Dumer.

3. Take a Break

After a poor night’s sleep, your attention may be stretched a little more than usual. To keep focused, take breaks throughout the day, Durmer says.

  • Go for a walk outside Along with the activity, you will also get sunshine. “Stimulates alertness in movement brain, and sunlight provides your body with natural cues to promote wakefulness,” Dummer says.
  • When you exercise, do it comfortably. Keep it light or moderate when you are tired, not vigorous. If you work hard you are more likely to get injured Exercise When you’re tired, Walsleben says.
  • If you have time, take a nap. Taking a 25-minute nap will help recharge your body and mind, says Bruce. Taking naps longer than this will make you more drowsy than before. For a supercharged nap, Bruce suggests a “nap-a-latte.” Drink a cup of iced drip coffee as soon as possible, then you can take a 25-minute nap and be good to go for “at least four hours.” That way you’ll get all the benefits of a short nap, but wake up early so the caffeine can activate.

4. Simplify Your Day

Let’s face it, you’re not at your best when you don’t sleep well. So lighten your workload as much as possible. By doing fewer things, you can do a quality job without the stress, Dumer says.

Let’s say you have five tasks for the day. Shave them up to two or three, and focus on doing them really well, Dummer says.

You may want to avoid making any major decisions until you’re comfortable, says Bruce.

5. Avoid Driving

Driving while asleep is dangerous, as it can lead to an accident. If you haven’t slept, stay off the road as much as possible.

If you can’t carpool or transit, take a power nap before driving, Walsleben says. Do not wear yours while driving sunglasses Because sunlight can make you feel more energized, Durmer says. This won’t reduce your fatigue, so you should still avoid driving for safety’s sake.

Be especially careful when driving in the afternoon. “Most people naturally drift off around 1 or 2 p.m., and those who are sleep-deprived will take a big hit,” Walsleben says.

6. Sleep, Little, Tonight

When you go to bed tonight, you may be tempted to sleep longer than usual. Moderation, again, is the key here.

It’s okay to fall asleep after a bad night’s sleep, but you may be trying to get your sleep schedule back on track. Sleeping too long can make this difficult, as it alters your normal sleep patterns.

If you sleep in, don’t limit it to two extra hours, Dummer says. If you normally sleep seven hours a night, aim for nine.

Going to bed too early can also disturb sleep patterns, says Walsleben. If you’re tired and want to hit the sack, try waiting until about an hour earlier than usual. sleep time.

No matter how tired you feel, there’s no reason not to sleep all day, because the most sleep time you can get is 10 hours, Durmer says.

If you’re tired but still having trouble sleeping, count backwards from 300 in multiples of three, says Bruce. Doing math questions makes it difficult to think of anything else Eyes Open, he says.

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