Lethargic, nauseous, scatter-brained, feeling like the room is spinning…
Kinda sounds like a bad hangover, doesn’t it?
But you can EASILY feel this way without indulging a few too many glasses of wine over dinner…
As it turns out, a terrible night’s sleep can also make you feel like the walking dead, lumbering over to the coffee machine for your morning caffeine injection in hopes of survival.
And unfortunately, whether you’re the most dedicated sleeper, maintain a strict sleep routine, or lie in a bedroom of pitch-black serenity… it doesn’t matter.
ALL of us battle with a stormy night’s sleep from time to time.
So if you woke up on the wrong side of the bed this morning, all is not lost…
Today I want to share with you some healthier ways to bounce back from a bad night’s sleep before you go chugging any more coffee straight from the pot.
These tips will turn your day around, fill you with energy, and break the vicious cycle of feeling exhausted.
Let’s help you catch some more Zzz’s and make your day brighter with these five tips:
Bounce Back Tip #1: DON’T sleep in.
After a rough night’s sleep, I know it’s tempting to reach over and smash the snooze button.
Instead, stick to your regular schedule.
Try to muster up your willpower and climb out of bed like you normally would.
Those extra few minutes of sleep aren’t likely to make you feel any more rested (they actually might make you feel more groggy). Plus, there’s a good chance you’ll throw off your circadian rhythm.
If you feel like you absolutely must catch up on sleep, a quick 20-minute power nap in the early afternoon and then an early bedtime will do the trick.
Bounce Back Tip #2: Go for a walk outside.
There are two huge benefits of going for a walk within 15 minutes of waking up:
- You get exposed to direct sunlight. The sun’s warm rays tell your body to stop producing melatonin (the “sleep” hormone). Sunlight will also help reset your circadian rhythm and can make you feel happier by boosting serotonin levels.
- Walking gets your blood flowing. Even a brisk ten-minute walk can help revitalize your body and reduce fatigue by up to 65%!1
Walking is an easy way to start off your day on the right foot, weather-permitting.
Bounce Back Tip #3: Drink lots of water.
For many people, not drinking enough water is the main reason they feel down in the dumps.
When you’re awake longer than usual, your body needs even more water to sustain itself. That’s why exhaustion can lead to dehydration, which causes fatigue, brain fog, and irritability.
So grab a big bottle, fill it up, and sip regularly throughout the day.
Bonus tip: Squeeze fresh lime or lemon juice into your water. The bright, refreshing taste will awaken your senses and help you feel more alert.
Bounce Back Tip #4: Listen to your favorite upbeat jams.
Music has the power to alter your mood.
If you need a quick ‘n easy pick-me-up, throw on your headphones and play some of your favorite uplifting tunes.
You’ll be smiling and tapping your feet in no time.
Bounce Back Tip #5: Unwind at the end of the day.
This is the moment you’ve been waiting for. You made it through the day, and now it’s time to get your sleep back on track.
Give yourself extra time to wind down and relax at the end of the day so you can enjoy a night of deep, restful sleep.
Try some relaxing activities, such as gentle stretching, deep breathing, or reading a fiction book. Writing down a simple action plan of tasks for tomorrow can also help your brain switch off for the night.
I hope these tips help you reclaim a semblance of a happy, productive day, even if the night before was a disaster.
Now, go ahead and enjoy your coffee—just not too much!