There’s nothing worse than having a full busy day after a terrible night’s sleep. All you want to do is stay in bed and have a lazy day to catch up on the lost Zzz’s…Unfortunately that isn’t always an option. Next time you spend half the night tossing and turning remember these four strategies to help you rock your next day despite your bad night:
Avoid ups and downs.
Try to stay away from energy spikes caused by excessive caffeine, energy drinks, or sugary foods. Although consuming these might temporarily increase our energy, doing so inevitably triggers a rebound of sleepiness. Unless it’s essential, try to avoid going down for a nap. Napping will likely draw you into deeper stages of sleep, leaving you with sleep “drunkenness” and potentially disrupting your circadian rhythms. And avoid using alcohol to slow down before bed. It can interfere with the quality of our sleep and dreams.
Light up your day.
Get exposed to bright light for about 30 minutes as soon as possible after rising. Morning light energizes us and improves our mood by boosting serotonin levels. It also resets our circadian clock, contributing to better sleep in the future. Even on a cloudy day, it’s significantly brighter outdoors than in a well-lit room. If you can’t get out, brighten your indoor space as much as possible by allowing light through windows and turning on electric lights.
Follow your usual routine.
Get up and out of bed at your typical rising time and set your sights on adhering to a normal schedule. Prepare for your day as you usually do, get some gentle exercise, and have regular, healthful and light meals. A cup or two of green tea might be helpful. It has only one-fifth the caffeine of a cup of brewed coffee and also contains L-theanine, a naturally soothing compound. And make sure to stay hydrated.
Finishing your day.
Take time to wind down and relax in the evening. Eat a light dinner and stick to your regular bedtime. Of course, your chances of sleeping better the night after are improved because absence does, indeed, make the heart grow fonder. Let this heightened awareness of sleep’s value strengthen your resolve about systematically doing all you can to heal your sleep. Promise yourself that you will make healthy sleep a priority.
Original Source: http://www.huffingtonpost.com/rubin-naiman-phd/10-strategies-for-managing-the-day-after-a-bad-nights-sleep_b_8622662.html?cps=gravity_7027_3314442403081410824