Didn’t get enough sleep last night? It happens to the best of us. Beyond leaving you yawning and feeling tired the next day, your mood and productivity can take a hit after a bad sleep, too.
Sleep experts share things we can do to recover from that lingering tiredness and boost mood and performance, too:
- Have your daily cup or two of coffee - Sticking with your usual morning caffeine fix is fine, but sleep expert Dr. Jacob Teitelbaum warns that going overboard with the coffee can have a negative effect on sleep. So don’t overdo it or you could be in for another night of tossing and turning.
- Fuel up with protein and healthy fats - A lack of sleep leads to a lack of energy and that could kick your cravings for sweets and processed snacks into high gear. And while the sugar will give you a quick boost, it’s only a temporary fix and may be followed by a crash, so sleep coach Dr. Zeke Medina recommends loading up on things that will keep blood sugar steady, like nuts or veggies with hummus.
- Soak up some sun - Neuroscientist Dr. Allison Brager says our sleep system “resets” through early morning light exposure, so after a night of inadequate sleep, try to get outside and get some rays to help you stay alert.
- Try a power nap - Just keep it brief, somewhere between five and 30 minutes. Experts say that’s long enough to combat sleepiness and improve emotional regulation, without interfering with that night’s sleep.
- Walk it off - As tempted as you may be to take a lazy day after a restless night, Brager says staying active will be more beneficial. Moderate exercise, like walking, promotes wakefulness, increases blood flow and it’s not so strenuous that you’ll be sleepy afterward.
Source: Mind Body Green
Photo: Getty Images