6 Tips on how to recover from a bad night's sleep
You've had a rough night. Your eyeballs feel like they're going to pop out of your head and you haven't slept a wink. Here is how to cope with the morning after.
We all have nights where we can't sleep well. Maybe you have a snoring partner, or you just have a lot going on in your head. Either way, it's not fun to wake up tired in the morning. The following suggestions can help you cope with the next day and get back on track to sleeping well again and recovering from sleep deprivation:
Avoid hitting the snooze button.
You may feel tempted to catch up on sleep after a late night, but the UCSD Sleep Medicine Center says it's one of the worst things you can do. Irrespective of how much sleep you received, you shouldn't alter your routine. It is important to follow a consistent wake-up time in order to maintain healthy circadian rhythms (a 24-hour cycle of physical, mental, and behavioral changes).
2. More caffeine won't solve the problem.
When you need an energy boost, caffeine can be helpful, but make sure you don't overdo it. For instance, two cups of coffee will provide you with the majority of your alertness. Drinking more than that isn't likely to increase alertness and may even lead to headaches, nausea, and disrupt your sleep cycle the next night.
3. Start your day with an energizing morning yoga practic
With yoga being a natural stimulant, practicing it first thing in the morning can put you in a more productive mood. Here are a few energy-boosting poses you can try to help you wake up.
Cat-Cow Pose.
This posture sequence stretches your back, your torso, and your neck. The cat-cow pose is a gentle massage for your spine that awakens it after a restless night of turning and rolling in bed. Bring back movement to your body by first getting on your hands and knees and stacking your shoulders over your wrists and your hips over your knees. As you breathe in, roll your shoulders away from your ears and arch your spine like a cow. With an exhale, round your back and tuck your chin and pelvis into a cat.
Yoga poses to recover from a bad night's sleep - Cat-Cow Pose
Camel Pose.
Take a few deep breaths in camel pose. Deep backbends physically open up your chest, increasing lung capacity and allowing you to start the day with greater calm and ease. Besides that it also counteracts slouching and relieves lower back pain. Come to your knees, with your legs hip-width apart. Make sure your hips are over your knees and squeeze your thighs together. Put your elbows together so that they don't flutter out. As you raise your sternum, draw your elbows back toward one another. Relax your rib cage and allow it to expand. Release your hands to your heels and arch your spine.
Yoga poses to recover from a bad night's sleep - Camel Pose
Downward-Facing Dog.
This full-body stretch opens up the chest and shoulders, which can help straighten vertebrae and align the spine. Furthermore, it stimulates blood flow and enhances circulation, which can give you a sense of vigor and energy, lasting until the afternoon. Get down on all fours. Place your hands shoulder-width apart on the floor, with your shoulders above your wrists. Keeping your knees slightly bent and your heels lifted off the floor, raise your hips high. Extend your heels and push your top thighs back. Straighten your knees without locking them.
Yoga poses to recover from a bad night's sleep - Downward-Facing Dog Pose
Crescent Lunge Pose. This pose will strengthen and stabilize your legs and your core while also gently opening your hips and back. Your heart rate will be elevated as well, which is vital in the morning, since it helps speed up your metabolism. In Downward-Facing Dog, step your right foot forward between your hands. Lower your hips into a lunge position and shift your weight onto the ball of your back foot, bringing your hands to your hips. Keep your weight on your back foot and lift your upper body so that you are standing straight.
Yoga poses to recover from a bad night's sleep - Crescent Lunge Pose
4. Try an afternoon nap
Although naps don't replace lost sleep, they can help you feel more rested during the day. A brief 20-minute nap may reduce fatigue during the day and improve your mental acuity. This will only work if you're able to resist crashing for hours. It is best to set an alarm, otherwise, you will feel groggy throughout the rest of the day.
5. Get outside and take a walk.
While movement stimulates alertness in the brain, sunlight acts as a natural wake-up call. Natural sunlight prevents your body from producing melatonin, a hormone that makes you feel tired. Additionally, it releases serotonin, a hormone that promotes happiness.
6. 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 is fine, just bear in mind that you are trying to get back into a routine, which makes it more difficult if you sleep in too late. Remember to put down the electronics, limit late-night snacking, and meditate when you get back to bed. You will be able to fall asleep faster and recover from your previous night.