After a night of insufficient sleep, most people find it difficult to stay focused and effective during the workday. Sleep experts share helpful solutions to combat fatigue and increase energy productivity. They urge listeners to prioritize strategic napping, limit blue light exposure from devices, and be physically active.
Marissa Alert, a sleep specialist at Johns Hopkins, suggests keeping them short — 15 to 30 minutes max and preferably before 3 PM. This new strategy reduces next day drowsiness and provides improved sleep at night. Local Sleep Ambassador Brittany Busse reminds us all of the importance of early sunlight exposure right upon waking. Just 10 minutes outside can readjust the body’s circadian clock, making it easier to stay alert during daylight hours.
Beyond these recommendations, we can hear about exercise snacks from Dr. Megan Lyons. These brief bursts of physical activity, such as 20 jumping jacks or bodyweight squats, can effectively combat feelings of fatigue when energy levels dwindle.
Caffeine usage is very normal after a sleepless night. Its mechanism of action works by blocking adenosine receptors in the brain, which normally encourage relaxation. Beware—Dr. Busse recommends avoiding excessive amounts of caffeine. She suggests you drink no more than one cup of coffee or tea before noon. This is extremely helpful in avoiding interruptions to your circadian rhythm the next night.
It’s important to be smart about when you consume caffeine. Its effects start about 10 minutes after consuming it, peaking at around 45 minutes later. While these are all wonderful benefits that running can bring, both physically in energy levels and mentally with feel-good endorphins, moderation is still just as important.
Fatigue makes people turn to caffeine and sugar for quick fixes. In practical terms, this means that for a brain that is wired to seek out immediate sources of energy after a bad night’s sleep. She advocates for healthier substitutes including vitamin B12. The energy produced by this supplement is similar to caffeine but without the imbalance caused by overexciting your system.
Research supports these expert recommendations. Interestingly enough, a small study published earlier this year found that creatine supplementation can be effective in blunting many of the harmful effects of sleep deprivation. Cold water exposure increases adrenaline and endorphin levels, providing an energy boost.
It’s pretty clear that nutrition is going to be a key player in recovery after long-term sleep deprivation. Mayo Clinic preventive medicine specialist Dr. Rostislav Ignatov adds that diet plays a major role in determining how well people recover from a poor night’s sleep.
Wellness influencers advise waiting at least 30 to 90 minutes after waking before sipping your first cup of tea or coffee. Here’s how this 20-minute delay improves your day! This practice goes a long way towards keeping energy levels high and avoiding that pesky afternoon dip.
“Limit naps to 15-30 minutes a day, ideally before 3 PM.” – Dr Marissa Alert