How to Feel Like You Got A Good Night’s Sleep, Even When You Didn’t
By Martin Ebner, Head PT and sport nutrition specialist at Ebylife.
It doesn't take a background in biology to realize just how important sleep is for the human body. There's a reason why your arms and legs feel heavy getting out of bed after a bad night of sleep, or why we still manage to fail exams despite staying up all night “cramming”. But it doesn't matter how much I stress the importance of sleep in this blog or how iron-clad your sleep schedule is, life often gets in the way of good sleep. Alas, not every night will be filled with rejuvenating and gentle sleep. So rather than only talking about things you can do to avoid the all-nighter, I'll provide some tips on how to feel like you got enough sleep, even when you didn't.
Why do I feel like crap after a night of tossing and turning?
There are a lot of things that can stop you from getting a proper shut-eye. Stress, anxiety, large meals, too many naps, travel, alcohol, blue light, and exercising before bed are some of the biggest culprits. Sleep disorders can result in no sleep or absolute sleep deprivation as well. While some things are within your control (maybe make your next cup of coffee a decaf) others can leave you feeling powerless. Despite what your overbooked schedule may tell you, sleep is massively important. Unfortunately, a lack of sleep, both short term, and chronic sleep deprivation can lead to many health problems such as:
Memory issues
A weakened immune system
Trouble concentrating
Anxiety and depression
High blood pressure
Weight gain and obesity
Increased risk of chronic conditions such as diabetes and heart disease
Low sex drive
Poor coordination
Reaction time is slowed
The human body is "programmed" by the circadian rhythm, or the body's natural sleep and wake cycle. Any interruptions to this cycle, whether it's a poor night's rest or unexpected mid-afternoon nap, and your body gets an inflammatory response. This causes an increase in heart rate, blood pressure, and glucose. This last-ditch effort to keep you awake is similar to how the body responds to stressors, which can make you feel sick, on edge, and like you're running on empty.
Sleep is our brain's time to rejuvenate and heal itself as well. During sleep, pathways are formed between neurons in the brain to process and store new information, regulate mood, and concentrate. Too little sleep exhausts the brain and slows you down mentally and physically.
What can I do to get better sleep when I know an all-nighter is on the way?
The National Sleep Foundation advises that adults get between 7 and 9 hours of sleep per night. For babies, teens, and athletes, this number jumps to 8-10 hours. Despite this, about one-third of Americans get less than seven hours of sleep a night, according to the CDC (Centers for Disease Control and Prevention). But, sleep research shows that it's not just the amount of sleep that determines how you feel the next day. Sleep quality, deep rest with plenty of REM sleep, is extremely important as well! 10 hours of sleep time while you are overheating, stressed or constantly interrupted by your phone can feel and have the same effect as only 5 hours.
Did a work deadline creep up on you or are you doing some last-minute packing before an early morning departure? When you know your sleep time will not be ideal tonight, help yourself out by preparing yourself for more restful sleep. Don't just leave it to all-nighters, adopting the tips below will help you to adopt healthy sleep patterns so you have fewer sleepless nights.
Keep your days bright, and your nights dark: Your circadian rhythm is linked to light! Soak up lots of natural light throughout the day and if possible, avoid bright lights from your laptop, phones, or lamps during the evening to help you fall asleep and stay asleep, even if it's just for a little while.
Skip the caffeine: Rather than sipping on coffee or tea during the evening, stick to water, kombucha, juice, or decaf tea and coffee instead. Caffeine can stay in the body for up to 6 hours after consumption, so make sure you time appropriately.
Resist the urge to nap: Naps can throw off your body's sleep cycle. If you're gearing up for a long night, resist the urge to snooze and save a quick nap for the day after instead.
Avoid alcohol: Alcohol may help you to fall asleep, but it doesn't help you stay asleep. Avoid alcohol tonight for brighter mornings tomorrow!
Do some deep breathing: After staying up late and worrying, it's hard to "turn your brain off" for bed. Once you're done packing, driving, or wrapping up that project, take some deep breaths and consider meditating to relax before bed. Interestingly, taking an anti-inflammatory like Boswellia Serrata before bed or during the day may help to keep stress hormones at bay so it doesn't interfere with your rest. Don't use sleep medicines like melatonin, as they can make you feel even groggier the next day.
Don't drink lots of liquid before bed: Nothing is worse than finally falling asleep, only to be woken up by your bladder! Avoid the warm milk before bed (does anyone do that anymore?!) and focus on relaxing rather than rehydrating in the hours before going to bed.
Sleep on a comfortable mattress: A National Sleep Foundation survey found that 92 percent of people say a comfortable mattress is important to a good night's sleep. Need I say more?
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Fake it 'til you make it: How to feel energized after a restless night
Some people try to "game" sleep and see how little they can sleep while still functioning the next day. My advice to you is DO NOT DO THIS. Relish in the sleep you can get and make the most out of your mornings. Here are some tips from sleep experts to help you feel energized and alert, even if you got less sleep than you had hoped for.
Don't snooze: Well, do snooze but when it comes time to wake up, don't hit the snooze button! Adding those extra 10 minutes onto the clock doesn't provide you with restorative, good-quality sleep.
Pour yourself a glass of water: Before you have your morning brew, have a glass of water instead. Drinking water first thing in the morning helps to kick start your metabolism, eliminate dehydration which can slow you down mentally, support muscle production. and helps you to feel fuller which may support weight loss. I like to start my day and make the most out of my morning routine by adding Amandean's liposomal vitamin C to my water. Vitamin C helps to boost energy levels and keep inflammation at bay.
Don't forget the most important meal of the day: When it comes to eliminating sleepiness from a restless night, breakfast really is the most important meal of the day. As is always the case, a healthy breakfast of whole grains, protein, fruit, and some fresh yogurt should do. Skip the heavy carbohydrates and processed sugars, as they will make you crash later.
Get moving: Bear with me. Exercising even after a rough night of sleep can do you a lot of good throughout the rest of the day. Exercising first thing in the morning sets off a chain of healthy choices, kick starts your metabolism, and lowers stress. Light exercise can also help to boost energy levels throughout the day. At the minimum, try to get a decent walk in. The more natural light, the better!
Take a cold shower: I swear I'm not trying to torture you! A cold, refreshing shower can be extremely energizing. The sudden shock of cold water increases alertness, mental clarity, and energy which endorphins rush in to promote feelings of well-being. You can take your normal hot shower to get ready for the day, but end with a splash, so to speak, to set energy levels soaring.
Get lots of natural light: If possible, sit near a window or in a well-lit area to tell your circadian rhythm it's time to be awake!
Have some caffeine: You were waiting for this one, weren't you? Yes, you can certainly enjoy a cup of coffee in the morning or early afternoon to help you stay alert. Make sure to allow yourself enough time to wake up naturally (don't drink first thing in the morning) and end your caffeine consumption long before you have to head back to bed.
Take a power nap: A quick 20-minute nap can turn back the clocks and give you a very useful energy boost. Make sure to keep naps short and get moving after to avoid going through the same groggy wake-up routine.
Congrats! You made it through work despite staying up late last night. In some scenarios, sleep loss is avoidable. But no matter what kept you up the night before, you can always make small changes to help boost your energy levels and cognition so it's like it never happened. Just make sure to head in extra early the next night!
