How to Have a Good Day After a Bad Night’s Sleep

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Summary: If you want to shrug off that bad night’s sleep and make your day more positive and productive, here are six ways to do damage control.
Stay positive with these six steps if you’ve had a rough night’s rest. Don’t make your next day’s work suffer as a result.

We all have those mornings where after tossing and turning all night long, the last thing we want to do is turn off the alarm, roll out of bed, and get to work. Instead of hitting snooze again and again only to walk into the office with a bad attitude and irritable mood, there are things you can do to bounce back and feel a lot better. Trust me, your family, friends and office mates will appreciate the effort. If you want to shrug off that bad night’s sleep and make your day more positive and productive, here are six ways to do damage control.

  1. Drink a big glass of water. When you first wake up in the morning, you’re dehydrated after not taking in liquids for several hours. Dehydration can make your brain foggy, so down a glass of refreshing cool water first thing to wake up your brain. 
  2. Get moving. Adding in the time for a workout might be the last thing you want to do, but 30 minutes less sleep for some time to move will make a big difference. Even if you only have ten minutes, get in a quick HIIT workout to get your blood pumping and wake up your brain and body. Consider walking to work if you can to get some fresh air as well. 
  3. Eat a healthy breakfast. When you’re overly tired, your hunger cues can get all out of whack. While you might be craving sugar and white carbs, get a healthy breakfast right away to get those cravings under control. Go for something full of fiber, protein, and healthy fats. 
  4. Be in a cold environment. If you have control over the temperature, keep things chilly. The warmer you are, the sleepier you will be. Jolt yourself into wakefulness by keeping yourself a little chilly. Ditch the sweater in the office or wear short sleeves if allowed. 
  5. Avoid napping. You might want to take a nap in the afternoon, especially after work, but you’ll only be doing yourself a disservice. Napping may just make you groggier and make it hard to fall asleep that evening. Try going to bed early instead. 
  6. Go out in the sun. If it’s a rainy day, keep your shades closed, or you’ll feel even sleepier. However, if you have some sun, get outside and soak up some Vitamin D. Getting in the sun, especially first thing in the morning, helps your body wake up and improves your circadian rhythm, which will help you fall asleep at night as well.

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