7 ways to take care of yourself after a bad night’s sleep

How to stop a bad night’s sleep making a dent in your day.

Facing the day after a bad night’s sleep is tough. Here are some tips to help you take care of yourself when you’re exhausted.

1. Be gentle on yourself

The science on sleep is sound – you need enough of it to feel good and function well. When you’re not getting enough, you may feel lethargic, crave caffeine and sugar, and experience mood swings. Be gentle on yourself. Acknowledge that you’re trying your best in imperfect conditions. Tune out your inner critic and speak to yourself as you would a friend. It’s okay to feel tired and off. You’re a human being craving more sleep – not a robot!

2. Reprioritize your to-do list

You know all those things on your ambitious to-do list? Take another look. What can wait until tomorrow or next week? Instead of battling through (and possibly making mistakes), reshuffle your schedule if you can. Focus all your energy on tasks that absolutely cannot wait. You’ll be able to catch up after a better night’s sleep.

3. Do one thing at a time

Multitasking is problematic when you’re well-rested – and it’s a recipe for disaster when you’re exhausted! If you’re tired, you’re more likely to make little mistakes, so try to focus on one task at a time. Start with small wins, like making the bed or taking out the trash, and build up to more challenging tasks.

If you find yourself getting overwhelmed, take regular breaks to breathe. Deep breathing calms the mind and relaxes the body, helping you conserve precious energy throughout the day.

4. Fuel your body

When you’re tired, you may find you want to eat all the sugar and drink all the coffee! It’s normal to crave high-energy food when exhausted. It’s also normal for your willpower to disappear, making it even harder to make healthy decisions. But, try your best to load your plate with fruits, veggies, proteins, and other energy-boosting foods. Sugary treats will give you a quick boost, but you’ll find yourself crashing quickly! Healthy foods with complex carbs and protein will help you go the distance. Getting through the day will feel like a marathon, not a sprint, so it’s important to give your body the fuel it needs.

5. Save frustrations to ‘drafts’

Exhaustion and crankiness go hand-in-hand. When you’re tired, other people will seem annoying – even when they’re not. If you start getting frustrated, save your thoughts ‘to drafts’  – meaning don’t make any decisions in the moment or rely on your feelings. Revisit the issue when you’ve had more sleep and then decide if it’s worth exploring further. If in doubt, sleep on it!

6. Get plenty of fresh air

Fresh air can fool your tired body into feeling more energetic and alert. Take a stroll in nature or sit outside to ‘just be’. Gentle exercise can also give you an energy boost – just be sure to take it easy.

7. Do things you enjoy

You can still enjoy life when you’re exhausted! Make time for things that make you feel good. It’s easy to spiral into a low mood when you’re tired. Doing things you enjoy will give you a pick-me-up and help you keep perspective.