14 science-backed tips to recover after a bad night’s sleep

14 science-backed tips to recover after a bad night’s sleep

Most of us are familiar with the frustration of a restless night spent watching the clock. First, don’t stress—it’s perfectly normal to have some not-so-restful nights.

While you may not be able to make up for lost sleep instantly, you can manage your physiology the next day to stay productive and alert. Below, Oura explains how to boost your energy after a poor night’s sleep and how to set yourself up for high-quality rest the next night.

1. Don’t Hit the Snooze Button

It’s tempting, but those extra nine minutes of fragmented sleep can actually make you feel worse. This phenomenon, known as sleep inertia, leaves you feeling groggy for longer. Instead, get up as soon as the alarm goes off to help your body start its natural wake-up process.

2. Seek Natural Sunlight Immediately

Exposure to bright light—ideally sunlight—within 30 minutes of waking helps reset your circadian rhythm. Light suppresses the production of the sleep hormone melatonin and boosts cortisol to help you feel alert. If it’s dark outside, consider using a high-intensity light therapy box.

3. Hydrate with Electrolytes

When you’re tired after a bad night’s sleep, you’re more vulnerable to dehydration—and in turn, dehydration exacerbates fatigue and brain fog.

To halt this vicious cycle, make sure to start your day with a large glass of water. Current guidelines recommend about 15.5 cups (3.7 liters) of fluids a day for men and 11.5 cups (2.7 liters) for women. Plus, adding a pinch of sea salt or electrolytes to your water can help with cellular hydration, ensuring your brain has the fluids it needs to function despite the lack of rest.

4. Time Your Caffeine Strategically

Caffeine is the world’s most popular stimulant for a reason: It works. Caffeine blocks adenosine—the chemical that builds up and makes you sleepy—and increases activity in your brain and central nervous system to kick tiredness to the curb. Aim for 75 to 150mg of caffeine, which has been supported in research to increase alertness.

Don’t reach for coffee the second you wake up. Instead, wait about 90 minutes, which allows your body to naturally clear out adenosine. And avoid grabbing it late in the day, as afternoon caffeine can stay in your system and negatively impact your sleep the next night, too.

5. Try a Cold Shower

It may not be the most pleasant way to wake up, but research suggests that cold water immersion can raise your levels of norepinephrine and dopamine—two neurotransmitters that play an important role in energy and alertness. To get the benefits, aim for a 2- to 3-minute cold shower, but feel free to switch between warm and cold water.

6. Eat a High-Protein Breakfast

Avoid heavy carbs and sugars in the morning, which can lead to a spike in your glucose levels and subsequent crash. Opt for protein-rich foods like eggs, Greek yogurt, or a protein shake to provide steady energy levels throughout the morning.

7. Take a Strategic Power Nap

If your schedule allows, a 10-20 minute power nap can provide a significant cognitive boost. Keep it under 30 minutes to avoid entering deep sleep, which would leave you feeling more tired upon waking.

8. Prioritize Your Hardest Tasks Early

The cortisol awakening response refers to a surge in the stress hormone, cortisol, that typically occurs 20 to 45 minutes after awakening. You can take advantage of this response by tackling your hardest tasks earlier in the day, before cortisol levels tend to dip significantly in the afternoon.

9. Silence Your Notifications

The average smartphone user gets 46 notifications a day—constant dings tempting to pick up your phone. However, this information overload contributes to mental fatigue, and it can make it harder to concentrate on your day’s tasks.

In fact, research has shown that each time we’re distracted, it can take up to 23 minutes to regain focus. To help you get through the day after a bad night, turn off your notifications to give yourself the best chance of concentrating.

10. Get Moving with Light Exercise

While an intense gym session might exacerbate your exhaustion, light movement—like a 10- or 15-minute walk outside—increases blood flow to the brain and releases endorphins. The combination of movement and fresh air is a natural fatigue fighter. In fact, one study found that stair walking boosts energy levels more so than a low dose of caffeine!

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11. Practice Non-Sleep Deep Rest (NSDR)

If you can’t nap, try 10 minutes of non-sleep deep rest (also known as NSDR or yoga nidra). These types of guided practice can put you in a hypnagogic state that mimics deep sleep, and studies show it can increase dopamine levels and cerebral blood flow, which can help you feel more energized and awake.

12. Take Some Deep Breaths

Breathing exercises can not only help calm your nervous system, but they can also help increase alertness.

Alternate nostril breathing, in particular, activates your parasympathetic nervous system, delivering a calming yet clarifying effect. One study found that it lowers blood pressure and increases alertness.

Here’s how to do it:

1. Sit in a comfortable upright position.
2. Use your right thumb or forefinger to close your right nostril.
3. Inhale through your left nostril, then close your left nostril.
4. Exhale through your right nostril.
5. Alternate sides for up to 5 minutes.
    

13. Avoid Late Sugar and Heavy Meals

When you’re tired, your body craves high-calorie junk food due to a spike in the hunger hormone ghrelin. Resist the urge to reach for sugary snacks and empty carbs late in the day, and stick to balanced meals to avoid a metabolic slump.

14. Set the Stage for Tonight’s Sleep

Don’t go to bed too early, as this can further disrupt your circadian rhythm. Stick to your normal bedtime, but dim the lights two hours prior and avoid screens. Your goal is to build up enough sleep pressure to ensure deep, restorative sleep tonight.

Frequently Asked Questions

How do I get through a workday on no sleep?

Focus on getting natural light exposure, strategic caffeine timing, and tackling complex tasks early in the morning when alertness is highest.

Is it better to snooze or get up immediately after a bad night?

You should avoid the snooze button. While those extra nine minutes feel like a gift, they result in fragmented sleep. This triggers sleep inertia, a state of grogginess that lasts much longer than if you had simply gotten up with your first alarm.

Does coffee help with sleep deprivation?

Caffeine blocks adenosine receptors, which temporarily masks fatigue, but it does not replace the biological necessity of sleep.

What should I eat for breakfast if I’m feeling exhausted?

Skip the sugary cereals and heavy carbs, as these lead to a glucose spike followed by an energy-draining crash. Instead, opt for a high-protein breakfast like eggs or Greek yogurt. This provides a steady stream of energy to keep you functional through the morning.

Is a 20-minute nap better than no nap?

Yes, a 20-minute power nap can improve alertness and motor skills without the grogginess associated with longer sleep periods.

If I’m exhausted, should I go to bed earlier than usual to catch up?

Surprisingly, no. You should stick to your normal bedtime to keep your circadian rhythm consistent. To prepare for a better night, focus on dimming the lights two hours before bed and avoiding screens, allowing sleep pressure to build up naturally.

This story was produced by Oura and reviewed and distributed by Stacker.