A sleepless night leaves us feeling drained and lacking focus. This feeling is amplified when we’re faced with a full day of work when extremely sleep deprived.
While it’s recommended that you get seven to eight hours of high-quality sleep every night, we know that there’ll be bad nights. And when those bad nights hit, you need practical strategies to get through the next day without it impacting you too much.
We have some expert-backed tips on managing a day of work successfully when you’ve had little to no sleep, and how you can prevent nights like this in the future. Whether your sleepless nights are due to the menopause, chronic insomnia or you’ve just had an unexplained bad night, our advice will help you manage the next day.
Understanding sleep deprivation
Sleep deprivation can negatively affect your body and mind in many ways. It can hinder your ability to work effectively and, in the long term, can have serious consequences for your health.
The science behind lack of sleep
Your body’s need for sleep is regulated by a 24-hour internal clock known as your circadian rhythm. This biological rhythm controls your sleep schedule by responding to light and dark. A lack of sleep interrupts this cycle and affects your deep sleep phases, where critical restorative processes take place.
Chronic sleep deprivation can change your body temperature, blood sugar and blood pressure. It can also increase the stress hormone cortisol, which can then dramatically impact your physical and mental health. If you suffer from insomnia or frequent sleepless nights, it’s a good idea to consult a health care provider.
Effects of insufficient sleep on work performance
Not getting enough sleep can really impact your work. Poor sleep leads to slower thinking, impaired concentration and can even affect how you interact with your colleagues. This is particularly evident after a night of interrupted or no sleep.
Sleep deprivation can affect your mental health and lower your ability to perform daily tasks. Your internal clock becomes confused, potentially leading you to behave more erratically. Studies highlight how this affects the neurons in your brain, leaving you feeling drained and less productive at work.
Practical strategies to cope at work on little sleep
When you’ve had little to no sleep, focusing on your diet, managing your energy levels and incorporating physical and mental exercises can help you navigate the day successfully. Smart choices in these areas can improve how you feel and perform at work.
Start your day right
When you’ve slept poorly, the way you start your day can set the tone for the rest of the day. Get exposure to natural light as early as possible, whether that’s through opening your curtains or getting outside. Don’t give into the temptation to snooze either – you might feel like getting a little more sleep is better, but it can actually cause you to feel groggier.
If you travel to work and you can fit it in, it’s worth walking part of your route to work. This is because the natural sunlight and fresh air can increase feelings of alertness.
Prioritise your most important tasks early
This might sound counterintuitive, but your best chance of completing your most demanding, complex or important tasks is in the morning. After your initial sleep inertia, you’ll likely have higher energy levels in your first couple of hours at work, before it drops off again in the late morning and into the afternoon.
By tackling challenging work early, you can use your limited headspace to your advantage. Hydration helps you feel more awake, so remember to drink plenty of water throughout the day to stay alert and reduce stress levels.
Incorporating short breaks or walks can help boost your concentration and keep mental health issues at bay.
Boost your energy with nutrition
You know you need to stay hydrated to stay as alert as possible. We also recommend consuming small, healthy snacks to maintain your energy and mood. Steer clear of sugary foods, which can result in an even bigger crash than usual later. You’ll probably crave addictive fixes like junk foods when sleep-deprived, but they’ll make you feel worse.
Eating the right foods can stabilise your blood sugar and boost your brain and energy levels. Start your day with protein-rich foods like eggs or a smoothie with lean protein. Avoid simple carbs and sugary foods that can lead to energy crashes. Instead, opt for whole grains, fruits and nuts. These foods contain b vitamins and magnesium, which can help you manage heightened stress levels caused by a lack of sleep.
When you’re feeling exhausted, you’ll probably have the urge to combat it by drinking lots of coffee. But you shouldn’t over-rely on caffeine to prop up your energy levels. Instead, we recommend opting for natural ‘highs’ like ashwagandha or siberian ginseng, both of which boost your energy levels naturally and also have the bonus of reducing stress – and we can’t say the same about coffee!
If you feel like you need that caffeine fix, drinking a cup of coffee or a more natural stimulant at certain times can maximise its effects when you’re very sleep-deprived. Shortly after waking up, mid-morning and then early afternoon are the most effective times to drink it when you’ve barely slept. But remember to keep your caffeine intake under control – aim for no more than 400 milligrams of caffeine.
Managing energy and alertness with moments of respite
Breaking your day into manageable chunks can enhance your focus. Short breaks can prevent fatigue and improve cognitive performance, so if you’re able to fit these into your workday, we recommend doing that. You might consider taking a quick nap if possible, setting your alarm for no longer than 20 minutes to avoid grogginess.
If you can’t nap, try stepping outside for some fresh air. Exposure to natural light can help reset your internal clock. Making use of natural light or taking a brief walk outside can also revitalise you. Limiting stress with mindfulness can also help; deep breathing or a quick meditation session can lower stress hormones, like cortisol.
Giving yourself these moments of respite can make the day more manageable when you’re running low on sleep.
Need more support managing your stress levels? My Ignite package helps you stress less, improve your resilience and adopt a more positive mindset.
Physical and mental exercises
Engaging in light exercise during the workday can increase your energy and mental sharpness. This could be a short walk, some stretching exercises or a non-intensive workout class during your lunch break. These activities can also enhance your mood and lower stress levels. It’s impotant to not do intense exercise too early in the morning if you don’t have the bodily resources (which you’ll get from your sleep). This can make you more likely to use coffee or tea as an energy prop.
For mental sharpness, consider brain games or puzzles that keep your mind engaged. Balanced activity that doesn’t overstrain your mind or body can make tackling your day’s work feel more manageable. This approach can actually help improve your focus and creativity at work.
Developing better sleep habits
To improve your sleep, focus on creating regular sleep routines and optimising your environment. Establishing these practices can lead to more restful and quality sleep. You will benefit from reduced stress and better overall health. Improving restful and restorative sleep is a core focus in my Fuel package, which provides you with essential wellness guidance to improve your health and experiences at work.
Designing a consistent sleep schedule
A consistent sleep schedule is key to restful sleep. Try to go to bed and wake up at the same time every day, even on weekends. This habit helps regulate your body’s internal clock.
Avoid large meals and acidic foods straight before bedtime, as they can disrupt your sleep – the optimal time to eat your evening meal is three hours before going to bed. Incorporating regular physical activity into your day can help you fall asleep faster and enjoy deeper sleep, don’t exercise too close to bedtime. Again, a window of three hours between finishing exercise and going to bed is ideal.
Evening routines are an important part of your schedule. By winding down with relaxing activities, you signal to your body that it is time to rest. This aids melatonin production, the sleep hormone that naturally helps you drift off peacefully.
Creating an optimal sleep environment
Your sleep environment plays a major role in how well you sleep. Keep your room dark, cool and quiet to foster a peaceful setting. Investing in a comfortable mattress and pillows can make a significant difference.
Limit exposure to blue light from screens at least an hour before bed. Blue light can interfere with melatonin production, making it harder to fall asleep. Instead, use soft, natural light in the evening to support your body’s transition to sleep.
Maintaining good sleep hygiene is also really important. This involves keeping your bedroom clean and clutter-free and only using your bedroom for sleep and sex. That means no working after hours in your bedroom! Reducing stress levels before bedtime, perhaps through meditation or reading, can improve the quality of your sleep.
For business owners who notice employees are struggling with isues like sleep and stress, a wellness overhaul may be required. My Energise package is designed to give your people the tools they need to feel energised in their personal lives and in the workplace.
Ready to revolutionise your workplace wellbeing? Get in touch to find out how I can help you.
Frequently asked questions
When you face a challenging workday after a sleepless night, there are ways you can tackle your day to make it feel less exhausting. Understand how to maintain your productivity, stay alert and handle tasks professionally while dealing with sleep deprivation.
What strategies can help you manage a workday after a sleepless night?
Begin your day by opening the window and soaking in natural light to boost your energy. Throughout the day, consider taking short breaks to refresh your mind, if it’s possible in your work schedule. Keep hydrated and try incorporating light physical activity, like a short walk.
How can you maintain productivity at work despite lack of sleep?
Focus on prioritising tasks to use your time efficiently. Break down complex tasks into smaller parts and tackle one at a time – and make sure you tackle your most complex tasks early in the day. This approach helps prevent feelings of being overwhelmed and keeps you on track throughout the day.
Are there techniques for staying awake and alert at work when you’ve not slept well?
Taking small breaks and getting outside into the daylight can help you maintain alertness when you’re feeling sleepy. A power nap of 10-20 minutes can be beneficial during a break to recharge your mind, if it’s possible to incorporate into your workday.
What should you do to cope with sleep deprivation throughout the working day?
Try to maintain steady energy levels by eating balanced, nutrient-rich meals and avoiding sugary snacks or energy drinks that could lead to a crash. Stay mindful of your body and mental limits, giving yourself time to pause as needed.
How can you avoid decreased performance at work after insufficient sleep?
Plan your work schedule to handle important tasks when you feel least groggy – despite what you might think, this will be at the start of your day. If you’re comfortable doing it, communicate with your colleagues about your status so they can be understanding.
How do you handle professional responsibilities when you’re experiencing sleeplessness?
Stay organised by reviewing and adjusting your to-do list, concentrating first on tasks that have the biggest impact. If you can ask for support, don’t be afraid to; teamwork can help bridge any gaps caused by your lack of sleep.
