We have all been there at least once in our lives – for some reason, we stayed up all night and we had to go to work the next day. And be completely functional.
Maybe it will happen to you more often than you would like, so it’s better to be prepared. In case you need to be at your best after a sleepless night, here’s what you can do:
1. Stay hydrated throughout the day
Dehydration will only make you feel more tired, so you need to drink water throughout the whole day. Six to eight glasses of water during the day should be enough. Don’t try drinking energy drinks – they won’t hydrate your body enough and even though you’ll feel energized for a while, you will feel worse when you crash.
2. Take a quick nap
If it is possible, take a quick nap that will give you some extra energy. 20 minutes is enough, and it’s best if you do it after lunch. It could really make up for the lack of sleep at least a bit. Just make sure you set the alarm to wake you up after 20 minutes. Every nap longer than 20 minutes can make you feel groggy, as it can lead to sleep inertia. It could only make you feel even worse than before the nap.
3. Eat well
Junk food and sweets may make you feel great for a short while, but the effects won’t last long. What’s worse, you will feel worse after you crash, which will happen pretty fast. Healthier foods are a safe bet. Eat natural sugars, such as banana. It won’t cause a sudden crash and it will also fight the negative effects of a sleepless night. The best way to start your day is to have breakfast rich in proteins. Also, have a high protein snack during the day, which will boost your energy.
4. Turn up the AC
If the room you’re in is stuffy and warm, it’s just a matter of time when you will start feeling sleepy. If you put the air-conditioning on high, it will help you stay awake. Your body will have to stay awake in order to keep you warm.
5. Work out
This may seem ridiculous, especially if you can barely keep your eyes open. However, it will get your blood pumping, at least for a while. It will stimulate your body and keep you awake and alert longer. Just make sure you do the workout early in the morning or early afternoon. Don’t do it too close to bedtime because it could wake you up completely, just before bedtime.
6. Drink coffee
Before you go to work, have a cup of coffee and have another one when you arrive to work. Caffeine is great to start the day energized and also to improve your memory. It’s important you don’t go overboard with it because too much caffeine can cause a headache or you might experience a caffeine crash. Try out different types of coffee to find out which one works the best for you. If you’re lucky, you’ll have various types of coffee at your disposal at work. Many business owners get various coffee machines from companies like Blue Pod to cover everybody’s preferences. Just don’t drink your coffee too late in the afternoon. Caffeine stays in your body for about 5 years, which could prevent you from getting the sleep you need so much.
7. Play a video game
Many activities at work can get boring, which will only make you sleepy. To break that cycle, take a short break and play a video game. There’s a reason that video game players stay up all night playing. Video games stimulate the brain, which is exactly what you need. 5 minutes of playing an interesting game will wake you up.
8. Go out and soak in the sunlight
You will manage to trick your body if you go out and soak in the sunlight. It will make your body feel it should be awake and not feeling sleepy. The sun will also boost your circulation and give you energy. Take a short walk, breathe in the fresh air and enjoy the sun.
9. Listen to music
There are some fun and catchy songs that will make your body move when you listen to them. Put on headphones and enjoy the beat. If the rhythm is too slow, it will only make you want to sleep. Stick to refreshing, upbeat songs which will wake you up but won’t make you lose focus.
Next time you experience a sleepless night, you’ll be better prepared. Some of these trick will work on you and the sooner you find out which ones, the easier it will be for you to make it through the day at work.