You can still save the day
Couldn't sleep a wink all night and tossed and turned the whole night? A sleepless night happens to everyone once in a while. What's important is how we handle the next day. Here's how we can fight fatigue.
Sometimes it feels like there's a curse and you just can't fall asleep at night, tossing and turning - but sleep still won't come. The next day often feels ruined due to fatigue, making it hard to focus and causing irritability. However, there are ways to salvage the day after a sleepless night and feel a bit more energized.
Water, Water, Water
After a sleepless night, the first reach is often for a cup of coffee: A good dose of caffeine will surely banish fatigue, right? While coffee can indeed help us feel more alert, the first drink of the day should be water. Sleep deprivation can lead to dehydration, which exacerbates fatigue. So, it's best to drink a large glass of water upon waking - it helps rehydrate the body and gets the circulation going.
A cup of coffee can certainly follow, but not too much and at the right time. Those who rely solely on coffee may have trouble sleeping the next night. The ideal time for a cup of coffee is about two hours after waking up - and preferably after the first meal. Afternoon is best avoided. A good alternative to coffee is tea.
Fresh Air and Balanced Diet
Even if fatigue is overwhelming, it's worth making an effort to take a short walk in the fresh air. Movement promotes circulation and helps invigorate the body. Plus, it releases happiness hormones. Daylight also helps regulate the natural sleep rhythm.
After that, treat yourself to a balanced breakfast: Skip heavy, greasy foods and opt for fruits, whole grains, and proteins. They provide energy and help maintain stable blood sugar levels.
Cold Shower and Power Nap
Nothing gets the circulation going like a refreshing shower. The colder the water, the better. Those who take cold showers in the morning reap long-term benefits, as studies have shown positive effects on the immune system.
After lunch, we often experience a significant energy dip, especially after a sleepless night. A short nap can work wonders. However, it should be a true power nap - around 20 minutes. Once the deep sleep phase is reached, the nap becomes counterproductive. A trick is to lie down with a key in your hand. As soon as the deep sleep phase is reached, the muscles relax, the key falls to the floor, and the sound wakes you up.
The psychology behind a sleepless night can lead to feelings of irritability and difficulty focusing the next day. Understanding that hydration plays a crucial role in counteracting fatigue, drinking a large glass of water upon waking can help rehydrate the body and promote energy levels.
