Rough night? It happens. But that day-after struggle is real. How can you get over the hump? Here are some ideas to get you started (literally).
1. Go outside.
A brief walk, especially right when you wake up, will both raise your body temp and get some much-needed sunlight - two of the things that signal to your body that it's time to be alert.
2. Have a coffee or two (nix the third).
According to sleep medicine experts, two cups of coffee will give you about as much alertness as you're going to get, especially if you drink caffeine regularly. Energy drinks, on the other hand, generally do more harm than good - steer clear of them entirely. And try to stick to the No Caffeine After 4pm rule, or you may have trouble falling asleep.
According to sleep medicine experts, two cups of coffee will give you about as much alertness as you're going to get, especially if you drink caffeine regularly.
3. Protein: YES. Sugar: NO.
Sugar will give you a brief high and quick crash, leaving you with even less energy than before. Stick to balanced meals, fiber, and lean proteins.
4. Avoid large meals and simple carbs.
A big lunch - especially one with lots of carbs, like pasta, will make you even sleepier afterward. Go with more frequent small meals, fresh fruits & vegetables, lean meats & nuts, etc.
5. Lighten your work load.
Face it: some days you're just not going to get everything done. Bump your lowest priorities to tomorrow, and really crush the couple things you do today. It'll keep you from stressing out.
6. Take breaks.
It might be even harder than usual to stay focused, so don't fight it - sitting at your desk fighting to stay awake doesn't help anyone. Take frequent breaks, and try to do some light activity, like stretching or taking a walk.
Short and sweet. Keep your asleep time under 20 minutes to awake feeling refreshed rather than groggy.