Nine ways to get your energy back after a bad night’s sleep

Had a long phone conversation with your long distance boyfriend/girlfriend all night and did not get enough sleep last night? Or that presentation to your client the next morning gave you a sleepless night? Everyone has a rough night now and then. While not everyone can take a day off from office the next day (yeah some of you are lucky enough to sneak a whatsapp message to your boss saying you are not well), chances are you are going to feel groggy the next morning while you are in office. MSN offers you some tips on how to power though out the day after a bad night’s sleep. © Corbis

1) Easy on the caffeine: Perhaps more than 90 per cent of people do when they have a bad night sleep, is head way straight to the coffee machine once you reached office. While, caffeine might help when you need an instant energy boost, but if you overdo it, it might backfire. © Rex Features

2) Don’t rely too much on sugar: When we are sleep deprived, most of us are tempted to reach for something really sweet. Yes, while sugar will give you quick energy, but the sad part is, it does not last you throughout the day and you will end up crashing later. Instead, stick to a balanced diet and put extra emphasis on protein-rich foods like nuts and lean meats. Also, avoid large meals and simple carbohydrates, like having pasta for lunch, to avoid energy dips.

3) Take breaks: Finding you attention span dragging a little more than usual. Take little breaks throughout the day to keep yourself focus. Go for a walk outdoors and get some sunlight. Movement stimulates alertness in the brain, and sunlight provides your body with natural cues to promote wakefulness.

4) Exercise in moderation: If you are a fitness freak, you might want to sneak in some exercise before your day starts in your office. Our tip: Keep it light and moderate. You don’t have to do your usual routine if you are already exhausted. You’re much more likely to get injured if you do hard exercise when you’re fatigued

5) Take a quick nap: Not every one has the luxury to sleep in office do they? Ok, correction here, none of us have the luxury to sleep in office, but yet if you can have your eyes shut even for just 10 to 15 minutes, your mind and body will get recharged for a longer time. However, one word of caution here. Try not to sleep for more than 30 minutes. Napping for longer than 30 minutes will make you drowsier.

6) Simplify your day: Let’s face it, you’re not at your best when you don’t sleep well. So lighten your work load as much as possible. By doing fewer things, you can still do a quality job without stressing out. Let’s say you have five tasks for the day. Shave them down to two or three, and focus on doing those really well.

7) Avoid driving at all cost: Sleeplessness can have severe affect not just on your body but can disturb your mental coordination too. Stay off the road as much as possible if you haven’t slept, as drowsy driving can lead to lack of awareness and might cause accidents. Try carpooling or hiring a local cab if you need to. And if you must drive, take a power nap before driving. When driving, don’t wear your sunglasses since sunlight may make you feel more energetic.

8) Sleep in a little, tonight: When you go to bed tonight, you might be tempted to sleep longer than normal. Moderation, again, is the key here. Sleeping in after a bad night’s sleep is OK, but you’re trying to get your sleep schedule back on track. Sleeping in too long can make that harder, because it shifts your normal sleep pattern. If you sleep in, limit it to no more than two extra hours. If you normally get seven hours of sleep at night, aim for nine.

9) Prioritize your day: When you’re tired, your brain is not that good in making decisions. So if you’re heading out for your day after a poor night’s sleep, one of the best things you can do is make a plan of attack. If you list out all of the things you need to get done that day, and in what order, you can increase your productivity. That way, during the day, instead of being bogged down in decision-making and prioritizing, you can just attack the must-do items on your to-do list, and hopefully get home with plenty of time for a good night’s sleep.