There are often nights when you don’t get proper sleep, yet you still have to go through the day’s tasks efficiently. Sometimes, the day after a poor night’s sleep turns out to be the busiest! According to the U.S. Center for Disease Control and Prevention (CDC), every adult should get at least 7 hours of sleep per night. However, 1 in 3 people fail to meet this requirement.
What happens if you don’t get deep sleep for just one night?
- Research shows that just one night of reduced sleep can make you up to 60% more affected by negative thoughts and emotions. This is also a major factor behind postpartum depression in new mothers.
- Sleeping less than usual three nights a week increases the risk of heart disease, obesity, diabetes, and dementia.
- Just one night of poor sleep can leave you feeling physically exhausted. It becomes difficult to maintain focus, and engaging in creative tasks feels more challenging.
- Your mood becomes irritable, and you may feel easily frustrated or react strongly to minor issues.
- You may also struggle to recall past memories or information, and your brain finds it harder to process and retain new data.
- If you don’t sleep well at night, you may feel stressed for no apparent reason.
- Your energy levels drop, and you may experience headaches or even muscle pain.
How to get through the day after a night of little sleep?
- Drink enough water – Especially in the morning, aim to drink 1 to 1.5 liters of water.
- Get natural light – Spend time in morning sunlight to help regulate your circadian rhythm.
- Take a power nap – A 15-20 minute nap after lunch can help restore energy.
- Drink tea or coffee early – If you consume tea or coffee, have it in the first half of the day. If you usually drink it after lunch, have it then, but avoid caffeine later.
- Take a refreshing shower – Shampoo your hair and take your time to refresh yourself. Stick to your regular sleep schedule, and if you struggle with sleep frequently, consult a doctor.
