Quick Fixes for the Sleep Deprived: How To Function on Little Sleep 

Everyone deals with an occasional sleepless night. Discover how to deal with sleep deprivation and get through your busy workday.

12 WEB-847 – Quick Fixes for the Sleep Deprived How to Function on Little Sleep

At least 50 million Americans chronically suffer from sleep issues, including sleep deprivation. Chronic sleep deprivation is associated with a variety of long-term health issues, including hypertension, diabetes, depression and stroke. If you suffer from an occasional sleepless night, you know how difficult it can be to get through a busy workday. Fortunately, there are several things you can do to remain alert and productive until you make it back home. 

Get Outside 

If you are sleep-deprived, get outside and enjoy some fresh air. Exposure to natural sunlight may aid in regulating your circadian rhythm, which can help you get your sleep schedule back to normal. Natural sunlight may reduce your heart rate and stress level while mentally invigorating you. If you have time, take a short walk outside in the morning or enjoy a stroll during your lunch break for a quick energy boost. 

Grab a Cup of Coffee 

Caffeine can help you get going in the morning, but don't overdo it. Two cups of coffee are optimal. However, any more than that won't help much. When you're sleep-deprived, too much caffeine may give you the jitters, so avoid over-the-counter alertness supplements. Although they may help in the short term, they won't do you any favors in the long run. Black coffee or tea are your best options, and try to steer clear of caffeine six hours before bed as it may continue to interfere with your sleep cycle if you sip any later than that. 

Skip the Candy Bar and Sweets 

Reaching for your favorite candy to enjoy a sugar rush when you're exhausted is tempting, but don't do it. Research shows that people often experience an increase in cravings for carbs and sugary sweets when they are sleep-deprived. This is because sleep deprivation affects your endocannabinoid system, which may lead you to lean towards high calorie and fattening food choices. Although candy and sweets may give you a short burst of energy, the crash that follows is not worth it. Keep a balanced diet and select protein-rich foods like lean meats and nuts. 

Stay Hydrated 

If you feel exhausted, try to drink plenty of water. Dehydration can make you feel even more fatigued, so start your day with a large glass of water and set reminders to drink up throughout your day. If you work out, drink a glass or two more to compensate for the water you sweat out. Staying hydrated can help keep you alert, aid digestion, normalize your blood pressure and minimize brain fog. 

Take Breaks Throughout the Day 

Your attention span may naturally wane when you're tired. It's best to take short, frequent breaks throughout your workday to help you maintain focus. If you can, try to take a walk outside during your breaks. Moving stimulates the brain, and exposure to the sun will help wake you up a bit. If you plan on exercising, take it easy. Vigorous workouts may lead to injury if you are already tired. If your schedule allows, take a short nap, but keep it under 25 minutes. A good way to recharge your mind and body is to drink a cup of coffee right before you nap. This way, you'll wake up right when the caffeine starts to kick in. 

Splash Your Face With Cold Water 

If you start to doze off during work, consider splashing your face with cold water. The shock of a cold water splash can jolt your senses and cause you to inhale more deeply, increasing your oxygen intake. It also increases your heart rate and stimulates your nervous system. Although this burst of energy is short-lived, it may be just what you need to feel more awake so you can make it to the end of your workday. 

Lighten Your Workload 

No one is at their best when they don't sleep well. If you can, try to lighten your workload for the day. If you have five things on your "to-do" list, figure out what must be done today and leave the other items for another day when you feel well-rested. Also, try not to make big decisions after a terrible night's sleep. When you don't sleep well, your judgment gets clouded, and you may not make the right decision. By narrowing down your list of things to do, you can still feel some sense of accomplishment without feeling overwhelmed. 

Stay Off the Road 

Drowsy driving, like drunk driving, can lead to accidents, injury and even death. Therefore, try to stay off the road. If you absolutely must drive, try to take a power nap and don't wear your sunglasses while driving since the sunlight can help keep you awake. Be especially careful if you have to drive after 1 or 2 p.m., as this is when most people experience a window of fatigue. If you didn't sleep well last night, you'll be particularly susceptible to this early afternoon energy crash. 

Sleep in Tonight, but Not for Too Long 

When you go to bed after a sleepless night, it's natural to feel tempted to sleep in. While it's okay to sleep in a little bit, you don't want to sleep in too long, as this can be detrimental to your regular sleep pattern. If you decide to sleep in, do not stay in bed longer than two hours after your normal wake-up time. If you go to bed too early, you can also disrupt your usual sleep pattern, so try not to go to sleep any earlier than one hour before your regular bedtime. 
 
An occasional sleepless night is normal. However, if you regularly find it difficult to fall or stay asleep, you may experience more severe physical and psychological effects, affecting your well-being and quality of life. In this case, consider scheduling an appointment with your healthcare provider. Your physician may refer you to a specialist who can get to the root cause of your sleep deprivation and help you get your sleep routine back on track.  

emily

Written by

Emily Mendez

Emily Mendez is a former therapist and mental health author. She is one of the leading voices in mental health. Emily's writing has appeared in eCounseling, SonderMind, and more. Emily is frequently interviewed by Healthline, Fatherly, INSIDER, Family Circle, and other national media for her advice and expert opinion on the latest mental health topics.

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